Madeleine Hull
Tacos are typically made with flour or corn tortillas, which are high in carbohydrates and not suitable for those on a keto diet. However, there are several ways to make tacos keto-friendly. This includes using keto-friendly tortillas or taco shells made from low-carb ingredients such as coconut or almond flour, cheese, or vegetables like lettuce and cabbage. In addition to choosing suitable taco shells, those on a keto diet should also be mindful of the fillings and toppings they use, opting for low-carb options such as meat, cheese, avocado, and salsa. With these simple swaps, it is possible to enjoy the taste of tacos while adhering to the keto diet.
| Characteristics | Values |
|---|---|
| Taco Shells | Keto tortillas, keto taco shells, lettuce, cabbage, cheese taco shells, coconut flour tortillas, almond flour tortillas |
| Taco Fillings | Ground beef, ground turkey, ground chicken, ground pork, grilled shrimp, grilled fish, grilled onions, peppers, eggplant, avocado, tomato, lettuce, guacamole, salsa, sour cream, cheese, shredded chicken, shredded beef, chicken, steak, carnitas |
| Taco Seasoning | Cayenne pepper, smoked paprika, homemade spice mix, taco seasoning |
| Dips | Guacamole, salsa, sour cream |
| Sides | Salads, sauteed fajita vegetables, broccoli, zucchini, cauliflower rice |
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What You'll Learn
Keto-friendly taco fillings
Tacos can be made keto-friendly by swapping out the traditional high-carb tortilla or taco shell for a low-carb alternative. Some options for keto-friendly taco shells include:
- Low-carb tortillas
- Cheese taco shells
- Almond flour tortillas
- Coconut flour tortillas
- Jicama tortillas
- Lettuce wraps
Once you have your keto-friendly shell, the next step is to fill it with your desired toppings. Many traditional taco fillings are already keto-friendly, such as:
- Shredded cheese
- Sour cream
- Avocado or guacamole
- Lettuce
- Diced tomatoes or salsa
- Spices like cayenne pepper or smoked paprika
In addition to these vegetarian options, there are several keto-friendly meat options that can be used as taco fillings. Most taco meats are keto-friendly and low in carbs, including:
- Ground beef
- Ground turkey, chicken, or pork
- Chicken
- Steak
- Carne asada (marinated, grilled, and thinly sliced beef)
- Carnitas (Mexican pulled pork)
- Seafood like grilled shrimp, fish, or salmon
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Keto taco shells
Tacos are a perfect dish when you're eating out and want to stick to a low-carb diet. You can also make keto-friendly tacos at home using keto tortillas or keto taco shells.
Most traditional taco shells are made from ground corn and flour, which are both high in carbs. However, you can make keto taco shells with just one ingredient – cheese! Simply grate your favourite cheese (cheddar is a popular option) into circles on a lined baking tray and bake until melted and golden brown. Then, while they're still warm, drape them over a wooden spoon handle or rolling pin to create a taco shell shape.
You can fill keto taco shells with all your favourite Mexican fixings. Some suggestions include:
- Meat: Ground beef, shredded chicken, or blackened shrimp
- Toppings: Sour cream, guacamole, salsa, or cheese sauce
- Vegetables: Sliced avocado, diced tomatoes, onions, shredded lettuce, and cilantro
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Low-carb tortillas
Tacos are a perfect dish for when you're eating out and want to stay low-carb. The tortilla is often the biggest source of carbs in a taco, so a good option is to replace the traditional tortilla with a low-carb alternative.
There are several low-carb tortillas available on the market, such as those from Mr. Tortilla, TacoMex, Mission, and Olé Mexican Foods. These tortillas are designed to be keto-friendly and can handle a heap of taco fillings while keeping the carbs and calories in check. They come in a variety of sizes, from 4.5" street taco size to 10" burrito size, and are made with low-carb flours like almond, carbalose, or pork rind panko.
You can also make your own low-carb tortillas at home. One way to do this is to mix 1 tablespoon of low-carb flour with water and pour the batter onto a silicon round on a tray. You can cook these tortillas in the microwave or in a pan.
When dining out, you can ask for lettuce leaves or cabbage to replace the tortillas in your tacos. You can also skip the tortilla altogether and enjoy the taco fillings with a fork or spoon.
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Avoiding hidden carbs
Tacos can be eaten on a keto diet, but it is important to be mindful of hidden carbs. The tortilla is often the biggest source of carbs in a taco, so using keto tortillas or taco shells made from cheese or low-carb vegetables like lettuce leaves is a good alternative.
When it comes to fillings, it is important to choose low-carb options. Meat such as ground beef, chicken, turkey, or pork are good choices, as are seafood options like grilled shrimp, fish, or salmon. For vegetables, grilled onions, peppers, eggplant, and other non-starchy vegetables are suitable, but starchy vegetables like carrots, yams, and potatoes should be avoided or limited.
Add-ins and toppings should also be chosen carefully. Guacamole, sour cream, cheese, salsa, and cilantro are suitable keto options, but corn, rice, beans, and tortilla chips should be skipped. It is also important to watch out for hidden sugars in sauces and marinades, as these can quickly add up and kick you out of ketosis.
In general, it is best to avoid processed and packaged foods, as these often contain hidden carbs and sugars. Fresh, whole foods that do not have nutrition labels are a safer bet, and it is always a good idea to read labels carefully and be mindful of portion sizes, especially with nuts, which are easy to overeat.
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Keto-friendly Mexican restaurants
Mexican cuisine is known for its vibrant, mouthwatering dishes, and it can still be enjoyed while on a keto diet. Many Mexican restaurants offer keto-friendly options, and with a few simple swaps, you can create a satisfying and keto-compliant meal. Here are some tips for choosing and ordering keto-friendly dishes at Mexican restaurants:
Research and Plan Ahead:
Before visiting a Mexican restaurant, consider looking up the menu online to plan your order. This way, you can identify any potential keto-friendly options and make more informed choices.
Choose the Right Restaurant:
The type of Mexican restaurant you visit will influence the keto options available. Quick-service restaurants often offer convenient carry-out options like burritos, while sit-down restaurants may provide a greater variety of dishes, allowing for more customization.
Foods to Embrace:
When following a keto diet at a Mexican restaurant, focus on dishes centered around grilled meats and seafood. Sauces based on vegetables and fruits, with minimal flour or starch, are also excellent choices. Here are some specific recommendations:
- Guacamole: Enjoy guacamole as a nutritious and healthy-fat-rich appetizer. Instead of chips, ask for cucumber or jicama slices for dipping or simply eat it with a spoon or fork.
- Salads: Opt for a salad as a side dish or main course. Avoid tortilla shells or taco chips, and choose a meat and cheese combination served on a bed of lettuce.
- Fajitas: Order fajitas without tortillas. Enjoy the sizzling mix of grilled meat and vegetables with toppings like guacamole, sour cream, cheese, and salsa.
- Carne Asada: This dish typically consists of marinated, grilled, and thinly sliced beef. Skip the tortillas and load up on toppings like sour cream, cheese, and pico de gallo.
- Burrito Bowls: Create your own burrito bowl with your choice of protein, such as chicken or steak, and add lettuce, salsa, guacamole, sour cream, cheese, and low-carb veggies.
- Seafood: Go for grilled shrimp, fish like Mahi Mahi, or salmon.
- Eggs: Found in breakfast dishes like huevos rancheros (without the tortilla), eggs are an excellent keto-friendly protein option.
- Low-Carb Vegetables: Fill up on lettuce, cabbage, zucchini, broccoli, cauliflower, and other low-carb veggies.
Foods to Avoid:
To stay within the guidelines of a keto diet, there are several foods commonly found in Mexican cuisine that you should avoid or minimize:
- Tortillas: Flour or corn tortillas are a significant source of carbs and are best avoided. Opt for lettuce wraps or low-carb tortillas instead.
- Rice: Mexican rice can add a substantial amount of carbs to your meal. Consider cauliflower rice or chickpea rice as alternatives.
- Beans: While high in fiber and protein, black and pinto beans are relatively high in carbs, so keep portions small if you decide to include them.
- Chips and Salsa: Tortilla chips are typically not keto-friendly. Enjoy salsa, but be mindful of added sugars in some varieties.
- Sugary Sauces and Desserts: Some mole sauces, glazes, or dressings may contain added sugars. Desserts like flan, churros, and sopapillas are also loaded with sugar and carbs.
Remember, the key to staying keto at Mexican restaurants is to be mindful of carb sources and make smart substitutions. With a little creativity and flexibility, you can enjoy delicious, keto-compliant Mexican meals.
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Frequently asked questions
Yes, you can eat tacos on keto. However, you need to make some adjustments to the traditional taco.
Traditional taco shells and tortillas are made with flour or corn, which are high in carbohydrates. You can replace these with low-carb options such as keto tortillas, keto taco shells, cheese taco shells, or lettuce wraps.
You can use a variety of fillings for keto tacos, including ground beef, ground turkey, ground chicken, ground pork, grilled shrimp, grilled fish, vegetables, salsa, guacamole, and cheese.
Yes, there are several Mexican restaurants that offer keto options. For example, Toledo's Mexican Restaurant offers customizable options to fit a low-carb lifestyle. Taco Lu is another restaurant that offers a fun, colorful, and eclectic vibe with keto-friendly options.
