Madeleine Hull
The ketogenic diet is a low-carbohydrate method of eating that helps people with diabetes, epilepsy, autoimmune disorders, acid reflux, inflammation, hormonal imbalances, and other issues. Traditional tortillas are not keto-friendly because they are made with corn and flour, which are high in carbohydrates. However, there are several keto-friendly tortilla options available in stores, and they can also be made at home.
| Characteristics | Values |
|---|---|
| Carbohydrates | 2 grams net carbs per serving |
| Calories | 195kcal |
| Protein | 6g |
| Fat | 15g |
| Sodium | 291mg |
| Fiber | 9g |
| Calcium | 81mg |
| Iron | 1mg |
| Carb Flu | Risk of Carb Flu |
| Store-bought | Gluten and wheat are common |
| Homemade | Almond flour, coconut flour, flax, psyllium, chia seeds, cheese, vegetables, or a combination |
| Brands | La Banderita, Mission, Mama Lupes, Maria and Ricardo’s Almond Flour Tortillas, Mr. Tortilla, Hero Bread |
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What You'll Learn
Store-bought keto tortillas
While traditional corn and flour tortillas are not keto-friendly, there are several store-bought keto tortillas available that are low in carbs. These tortillas typically contain ingredients like wheat protein, enriched flour, extra virgin olive oil, xanthan gum, and salt. Some brands even offer tortillas with zero net carbs, such as Mission's "zero carb" tortillas.
La Banderita Street Taco Tortillas: These tortillas have zero net carbs and 20 calories, and reviewers say they taste great. The larger-sized tortillas have 4 net carbs. La Banderita tortillas have a fairly clean ingredient list compared to other brands.
Mission Zero Carb Tortillas: These tortillas are specifically marketed as "zero net carb" and are suitable for those on a keto diet.
Aussie Keto Queen Tortillas: These tortillas contain wheat starch and cornstarch, so they may not be suitable for strict keto diets. However, they have received excellent reviews, especially for their soft texture and mild sweetness. Each tortilla has 4 grams of net carbs, with 15 grams total carbs and 11 grams of insoluble fiber.
Dirty Keto Tortillas: These tortillas contain wheat starch and are not strictly keto-friendly, but they may work for those on a dirty keto diet. They are tasty and have a negligible aftertaste. Each tortilla has 4 grams of net carbs, with 13 grams of total carbs and 9 grams of fiber.
When purchasing store-bought keto tortillas, it is important to read the ingredient list and nutrition facts label carefully to ensure that the product aligns with your dietary goals and preferences. Additionally, some people may prefer to make their own keto tortillas at home to have more control over the ingredients used.
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Homemade keto tortillas
Keto tortillas are a great option for those on a low-carbohydrate ketogenic diet. They are easy to make and can be used in a variety of dishes, such as sandwiches, quesadillas, pizzas, burritos, and tacos. Here is a simple recipe for homemade keto tortillas that you can try at home.
Ingredients
- 1 cup of almond flour (blanched almond flour is preferred to keep the texture light and sturdy)
- 2 tablespoons of psyllium husk powder (this acts as a gluten substitute and helps with the texture)
- 1/2 teaspoon of baking powder
- 1/4 teaspoon of salt
- 2 tablespoons of olive oil
- 1/2 cup of warm water
Optional Ingredients
- Coconut flour (for extra flexibility)
- Apple cider vinegar (to strengthen the dough and improve stretch)
- Egg (should be at room temperature, fresh, and pasture-raised if possible; can be replaced with 40g of avocado for an egg-free version)
Instructions
- In a large mixing bowl, combine the dry ingredients: almond flour, psyllium husk powder, baking powder, and salt. Mix well to ensure everything is evenly distributed.
- Slowly add the olive oil and warm water to the dry mixture. Combine until a soft dough forms. You may need to adjust the amount of water depending on the dryness of your almond flour.
- Knead the dough with your hands for about 30-45 seconds, until it is soft and smooth. You can also use a food processor for this step if desired.
- Cut the dough into 8 equal pieces and let it rest for 10-15 minutes.
- Roll out each piece of dough between two sheets of baking paper to a thickness of about 2 mm. Use a tortilla ring or a small plate (approximately 16 cm in diameter) to cut the dough into a circular shape.
- Heat a dry pan over medium-low heat. Place a dough circle in the pan and cook for 10-15 seconds on each side, until lightly cooked. Be careful not to overcook, as this will dry out the tortillas.
- Transfer the cooked tortilla to a clean towel and wrap it to keep warm and soft. Repeat this process with the remaining dough circles.
- To make taco shells, hang the cooked tortillas over a taco shell rack or oven shelves and bake at 160°C until crisp and lightly golden.
Storage
These keto tortillas can be stored in the refrigerator for up to 5 days. Cover them with paper towels and plastic wrap to keep them soft and fluffy. To freeze, place the tortillas in ziplock bags and store them in the freezer for up to 2 months. When ready to use, thaw at room temperature or in the refrigerator overnight, and reheat in the microwave for 30-40 seconds until soft and pliable.
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Nutritional value of keto tortillas
Traditional tortillas are typically made with corn, wheat, or flour, and are therefore high in carbohydrates. A 100g serving of a standard tortilla provides about 38.34g of net carbohydrates, which is already close to the recommended daily net carb intake of 20-50 grams for those on a strict keto diet. This is why traditional tortillas are not considered keto-friendly.
However, several brands offer keto-specific tortillas with significantly reduced net carb content, ranging from zero to four grams of net carbs per serving. These tortillas are usually made with alternative ingredients like almond flour, resistant wheat starch, and resistant potato starch, which provide a softer and chewier texture.
In addition to being low in carbs, keto tortillas also offer some nutritional benefits. They contain calcium, iron, and vitamins like vitamin B9 (folate) and vitamin B3 (niacin). The fiber content in these tortillas, although deducted from the total carbs, can promote bowel regularity and a healthy digestive tract.
It is important to note that while keto tortillas can be a good alternative for those on a ketogenic diet, they may still contain other ingredients that some individuals may wish to avoid, such as sucralose and certain preservatives. Checking the ingredient list and total carbs on the label is always recommended before consuming any product labeled as "low carb" or "keto."
Overall, keto tortillas can be a nutritious and satisfying option for those following a ketogenic diet, allowing them to enjoy a wider variety of foods while staying within their carbohydrate limits.
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Best keto tortilla brands
A ketogenic diet is a low-carbohydrate method of eating. Low-carb tortillas can be a part of a keto diet, but it is important to monitor your carbohydrate intake and choose options with clean ingredients and low net carbs. While traditional corn and flour tortillas are not keto-friendly, there are several keto tortilla brands available in the market that offer low-carb alternatives. Here are some of the best keto tortilla brands:
Mr. Tortilla
Mr. Tortilla offers keto-friendly and low-carb tortillas that are crafted with precision and care. Their tortillas are available in various retailers, including Kroger, and online. They have a range of products, including tortilla chips and taco shells, that are packed with flavour and have received positive reviews for their taste and texture.
La Banderita
La Banderita is a popular keto tortilla brand that offers a range of low-carb tortillas, including their Street Taco and Carb Counter varieties. Their tortillas have a clean ingredient list compared to other brands and taste great. They have zero net carbs and 20 calories, making them a good option for those on a keto diet.
Mission
Mission offers a range of keto-specific tortillas, including their Zero Net Carb Street Taco flour tortillas. Their tortillas have slightly more carbs than other brands, but they are still a viable option for those on a keto diet. Their products are available in different sizes, including larger sizes with four net carbs.
Mama Lupes
Mama Lupes is a keto tortilla brand available in select stores in Iowa and Nebraska. Their tortillas have an authentic taste and are well-liked by consumers.
Santa Tortilla Co
Santa Tortilla Co offers probiotic whole grain and flax tortilla wraps that are huge in size. With 100 calories, 13 carbs, 8 fibre, and 5 net carbs, these tortillas are perfect for making thin-crust pizzas and quesadillas.
Maria and Ricardo's
Maria and Ricardo's Almond Flour Tortillas are keto-friendly and, according to some, are the best-tasting option.
While these brands offer convenient keto tortilla options, it is worth noting that making your own keto tortillas at home can give you more control over the ingredients and carb content. Almond flour tortillas, for example, are a popular homemade option that uses simple ingredients and yields soft and pliable tortillas.
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Keto tortilla recipes
Keto tortillas are a great option for those on a low-carb diet. They are easy to make and can be used in a variety of dishes, such as sandwiches, quesadillas, burritos, and pizzas. Here are some recipes and tips for making keto tortillas:
Ingredients
The basic keto tortilla recipe typically includes just three main ingredients: almond flour, psyllium husk or xanthan gum, and water. Almond flour is a popular choice for keto tortillas because it is low in carbs and gluten-free. It gives the tortillas a soft and pliable texture similar to traditional tortillas. However, some people may be allergic to almonds or prefer other options. In that case, alternative flours like sunflower seed flour or lupin flour can be used instead of almond flour.
Psyllium husk is a common ingredient in keto baking because it adds fibre and helps with binding and texture. However, it may turn the tortillas a purple or green shade, depending on the brand. This is normal and does not affect the taste or quality. Xanthan gum can be used as a substitute for psyllium husk, but it is important to include a binding agent to ensure the tortillas hold together.
Preparation and Cooking
To make the keto tortilla dough, simply mix the dry ingredients with water until a soft dough forms. Let the dough rest for a few minutes to allow the ingredients to hydrate fully. Then, roll out the dough into thin circles, about 8 inches in diameter. If you have a tortilla press, you can use that, or you can use a heavy frying pan as a DIY press.
Cook the tortillas one at a time in a pan over medium heat for about 10-15 seconds on each side. Be careful not to overcook them, as they can become brittle. Keep the cooked tortillas under a kitchen cloth to stay warm and prevent drying out.
Storage and Reheating
Keto tortillas can be stored in the refrigerator for up to five days. To store, place the tortillas between layers of paper towels and plastic wrap to maintain freshness and softness. They can also be frozen for up to 2-3 months. To freeze, separate the tortillas with parchment paper to prevent sticking and store them in a ziplock bag.
To reheat, you can use the microwave for 20-30 seconds, a pan, or the oven until warmed through. Sprinkling them lightly with water before reheating can help soften them.
Variations and Serving Suggestions
Keto tortillas can be flavoured with herbs, spices, and seasonings of your choice. You can also cut them into triangles and bake them to make keto tortilla chips, or bake them until crispy to use as nachos or pita chips.
Keto tortillas are very versatile and can be used in a variety of dishes. Fill them with protein, cheese, and vegetables for a classic wrap or sandwich, or use them for main courses like burritos, quesadillas, enchiladas, or breakfast wraps.
There you have it! A simple and adaptable keto tortilla recipe that can be tailored to your taste and used in a variety of low-carb meals.
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Frequently asked questions
Yes, you can eat tortillas on a keto diet, but not all tortillas are keto-friendly. Traditional tortillas are made with corn and flour, which are not suitable for a keto diet. However, there are many keto-friendly tortillas available in stores or recipes to make your own.
Keto tortillas are typically made with almond flour, coconut flour, flax, psyllium, chia seeds, cheese, vegetables, or a combination of these ingredients. They are soft, pliable, and taste like traditional tortillas.
Some popular brands of keto tortillas include La Banderita, Mission, Mama Lupes, and Maria and Ricardo's Almond Flour Tortillas. When choosing a store-bought keto tortilla, be mindful of the ingredients and choose options that align with your dietary needs.
