Keto Diet: How Many Low-Carb Tortillas Are Safe?

Tortillas are a staple in Mexican cuisine, but can you enjoy them while on a keto diet? The answer is yes, but with some adjustments. Traditional flour and corn tortillas are off the table due to their high carbohydrate content. However, there are several low-carb alternatives available, both store-bought and homemade.

When purchasing tortillas, it is important to read the labels carefully. Some popular options include Hero Flour Tortillas, Mr. Tortilla, Mission Zero Carb Tortillas, and La Banderita Carb Counter Tortillas. These options typically range from 0 to 7 grams of net carbs per serving.

If you prefer to make your own tortillas, there are numerous recipes available online that utilize alternative ingredients such as almond flour, coconut flour, lupin flour, cauliflower, and cheese. These recipes often result in tortillas with a net carb count of less than 5 grams, making them a perfect keto-friendly option.

So, how many low-carb tortillas can you eat on keto? It depends on your daily carb intake goals and the specific tortilla you choose. As long as you monitor your carb intake and choose tortillas with a low net carb count, you can enjoy this tasty treat without compromising your keto diet.

Keto-friendly tortilla recipes

Keto Tortillas Made with Almond Flour

This recipe uses almond flour, coconut flour, psyllium husk powder, baking powder, olive oil, and salt. The dough is then divided into 4-6 pieces, rolled into balls, and flattened with a rolling pin between two sheets of parchment paper. The tortillas are then cooked for 2-3 minutes on each side in a lightly oiled, non-stick pan.

Low Carb Tortillas Made with Cauliflower and Cheese

This recipe uses raw cauliflower, shredded cheddar cheese, garlic powder, and onion powder. The cauliflower is processed into crumbs and combined with the other ingredients to form a dough. The dough is then divided into portions, covered with wax paper, and rolled out into flat tortillas. They are then baked for 12 minutes or until golden brown.

Coconut Flour Tortillas

This recipe uses egg whites, coconut flour, baking powder, water, and spices. The ingredients are combined in a mixing bowl and then poured or scooped into a heated, non-stick pan. The batter is spread as thinly as possible, and cooked for a couple of minutes until it starts to bubble. The tortilla is then flipped and cooked for an additional minute.

Keto Tortillas Made with Almond Flour and Lupin Flour

This recipe uses almond flour, lupin flour, xanthan gum, and salt. The dough is formed into balls and flattened with a tortilla press or rolling pin. The tortillas are then cooked for 30-60 seconds on each side in a hot, dry skillet.

Almond Flour Tortillas

This recipe uses almond flour, coconut flour, psyllium husk powder, baking powder, olive oil, and salt. The dough is formed into balls and flattened with a rolling pin between two sheets of parchment paper. The tortillas are then cooked for 2-3 minutes on each side in a lightly oiled, non-stick pan.

Store-bought keto tortillas

There are many store-bought keto tortillas available in the market. Here is a list of some of the best options:

Mr. Tortilla

Mr. Tortilla's keto tortillas are one of the best options available. They are small, street taco-sized tortillas with only 1g net carb per tortilla. They are made with avocado oil, which is great for keto, and have a good flavour and texture. They are available on Amazon for $6.39.

Mission Carb Balance Soft Taco Flour Tortillas

These tortillas have a great flavour and texture and held up well when used to make a quesadilla. They have 2g net carbs per tortilla and can be found at Walmart, Kroger, Target, or Amazon for $4.88.

Hero Bread Tortillas

Hero Bread Tortillas are another excellent option with 0g net carbs. They have a good flavour and texture and can be used in various recipes without anyone noticing they are keto. However, they are a bit expensive and can only be purchased online for $26.99 for four packs of six.

La Banderita Carb Counter

These tortillas are delicious and taste just like traditional flour tortillas. They have 2g net carbs and can be found at Kroger and Target starting at $3.79. However, they have a doughy texture and can get stiff when cooked.

LaTortilla Factory

These tortillas do a good job of using clean ingredients like expeller-pressed canola oil. However, they have a chewy texture and a bland taste. They have 4g net carbs and can be found at Walmart starting at $3.48.

Olé Xtreme Wellness High Fiber Carb Lean

These tortillas are pretty good and very soft, with a slightly chewy texture. They taste a little bland on their own but are good when used in recipes. They have 4g net carbs and can be found at Kroger, Walmart, Target, or online on Amazon starting at $4.28.

Don Pancho Carb Control Wraps

These tortillas taste much better when cooked than plain. They have a dry texture but crisp up nicely and taste good when used in a quesadilla. They have 3g net carbs and are available in the Pacific Northwest at Fred Meyer stores starting at $5.99.

Guerrero Nutri-Ricas Carb Watch Flour Tortillas

These tortillas are not too bad, especially when cooked. However, they have a chewy texture and a bland taste. They have 2g net carbs and can be found at Safeway starting at $5.49.

Other Options

Some other store-bought keto tortilla options include Great Value Low Carb Tortillas (Walmart's store brand), Kroger Low Carb Flour Tortillas, and Mission Low Carb Tortillas.

How to make keto tortillas

Keto tortillas are a great way to enjoy your favourite Mexican dishes while sticking to a low-carb diet. They are typically made with almond flour, coconut flour, or cauliflower, and are flexible and sturdy enough to hold all your favourite fillings. Here is a step-by-step guide on how to make keto tortillas at home:

Ingredients:

• For almond flour tortillas:
• Almond flour (blanched)
• Psyllium husk (whole, not ground)
• Salt
• Olive oil
• Warm water
• For coconut flour tortillas:
• Egg whites
• Coconut flour
• Baking powder
• Water
• Herbs and spices (optional)
• For cauliflower tortillas:
• Raw cauliflower
• Shredded cheddar cheese
• Garlic powder
• Onion powder

Method:

For almond flour tortillas:

• Combine dry ingredients (almond flour, psyllium husk, and salt) in a mixing bowl.
• Add olive oil and warm water, and mix until a thick dough forms.
• Gently knead the dough several times until it becomes smoother.
• Transfer the dough to a lightly floured surface and divide it into 4 large or 8 small pieces.
• Place a piece of parchment paper over a ball of dough and use a rolling pin to roll it out until thin and flat.
• Use a plate to cut out a circular shape from the rolled-out dough. Repeat with the remaining dough.
• Heat a non-stick pan or skillet over medium heat.
• Place a tortilla in the pan and cook for 2-3 minutes on each side, flipping carefully.
• Repeat with the remaining tortillas.

For coconut flour tortillas:

• Combine all ingredients in a mixing bowl and mix well. The batter should be thin and easy to spread.
• Heat a well-seasoned cast-iron skillet or non-stick pan over medium-low heat.
• Pour or scoop the batter into the pan, using about 1/4 cup of batter for each tortilla.
• Spread the batter thinly and evenly in the pan, as you would for a crepe.
• Cook each tortilla for a couple of minutes until it starts to bubble, then carefully flip and cook for another minute.
• Stack the cooked tortillas between parchment paper to keep them warm and prevent sticking.

For cauliflower tortillas:

• Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
• Place roughly chopped cauliflower in a food processor and grind until it resembles crumbs.
• Add the remaining ingredients (cheddar cheese, garlic powder, and onion powder) and puree until a smooth dough forms.
• Use a cookie scoop to portion out the dough onto the baking sheets, leaving enough space to roll them out.
• Cover the dough mounds with wax paper and use a rolling pin to roll them out into flat circles, about 4 to 4.5 inches in diameter.
• Remove the wax paper and bake the tortillas for 12 minutes or until golden brown.
• Cool the tortillas on the baking sheet for 3-5 minutes before peeling them off the parchment paper.

Tips:

• For almond flour tortillas:
• Add spices like garlic powder, onion powder, or paprika to the dough for extra flavour.
• Be patient when working with psyllium husks; the dough may seem thick and sturdy at first, but it will become more fluffy and durable after kneading and pan-frying.
• Use parchment paper when rolling out the dough to prevent sticking and for easier transfer to the pan.
• Store leftover tortillas in the refrigerator, covered in paper towels and plastic wrap, for up to 5 days.
• Freeze leftover tortillas in ziplock bags for up to 2 months.
• For coconut flour tortillas:
• Grease the pan generously to prevent sticking.
• Use a lid when cooking the tortillas to help prevent breakage.
• Add xanthan gum to the batter to help thicken and stabilise the mixture, preventing the tortillas from falling apart.
• These tortillas are best enjoyed fresh, as they don't store or freeze well.
• For cauliflower tortillas:
• Use a good quality food processor to ensure the cauliflower is ground evenly.
• Grind the cauliflower first, then pulse in the remaining ingredients to ensure an even mixture.
• Use a cookie scoop to portion out the dough evenly onto the baking sheets.
• These tortillas are best enjoyed fresh, as they don't store or freeze well.

Nutritional information for keto tortillas

Keto tortillas are a great alternative to traditional corn or flour tortillas, which are not suitable for a keto diet due to their high carbohydrate content. Keto tortillas are typically made with low-carb flours such as almond flour, coconut flour, or lupin flour, and can also include ingredients like eggs, cheese, and spices. Here is a detailed overview of the nutritional information for keto tortillas:

Macronutrient Breakdown:

Keto tortillas are high in fat and low in carbohydrates and protein. A single keto tortilla typically contains around 150-200 calories, with 70-75% of those calories coming from fat, 10-20% from carbohydrates, and 10-15% from protein. For example, a recipe for keto tortillas made with almond flour and psyllium husks yields tortillas with the following macronutrient breakdown: 195 calories, 15 grams of fat, 11 grams of carbohydrates, and 6 grams of protein.

Carbohydrates:

The total carbohydrate content of keto tortillas can vary depending on the ingredients and recipe used. Most keto tortillas have between 3 and 6 grams of net carbs per serving (one tortilla). For example, coconut flour tortillas have around 6 grams of net carbs per tortilla, while almond flour tortillas have around 3 grams. It is important to note that store-bought keto tortillas may have a higher carb count than homemade ones due to added ingredients and processing methods.

Protein:

The protein content of keto tortillas will depend on the specific ingredients used. For example, tortillas made with eggs and cheese will have a higher protein content than those made solely with flour and water. On average, a keto tortilla provides around 5-10 grams of protein per serving.

Fat:

The fat content of keto tortillas is typically higher than that of traditional tortillas due to the use of ingredients like almond flour, coconut flour, and cheese, which are naturally higher in fat. A single keto tortilla can provide anywhere from 11 to 15 grams of fat, depending on the recipe and serving size.

Fiber:

Keto tortillas can be a good source of dietary fiber, depending on the type of flour and other ingredients used. For example, tortillas made with lupin flour are high in fiber, while those made with coconut flour or almond flour may have lower amounts. A higher fiber content is generally desirable, as it can aid in digestion and help you feel fuller for longer.

Sodium and Other Micronutrients:

Keto tortillas can also provide varying amounts of sodium and other micronutrients, depending on the specific ingredients and seasonings used. For example, a recipe that includes garlic powder, onion powder, and salt will contribute to the sodium content of the tortillas. Additionally, some recipes may include vitamin-rich ingredients like cauliflower, which can boost the nutritional profile of the tortillas.

Storing and Freezing Keto Tortillas:

Keto tortillas can be stored in the refrigerator for up to five days or frozen for up to two months. To store, wrap the tortillas in paper towels and then place them in an airtight container or bag. To freeze, place the tortillas in a single layer in an airtight container or bag and freeze for 2-4 hours before storing them together.

In conclusion, keto tortillas are a nutritious and delicious alternative to traditional tortillas for those following a keto diet. They are typically high in fat, low in carbohydrates, and moderate in protein, making them a good option for managing blood sugar and promoting ketosis. The specific nutritional profile of keto tortillas can vary depending on the ingredients and recipe used, so it is important to review the macronutrient breakdown and ingredient list before consuming them.

Keto-friendly tortilla alternatives

Almond flour tortillas

Almond flour tortillas are a gluten-free, low-carb alternative to traditional tortillas. They are also vegan, egg-free, and contain just 2g net carbs per wrap. You can make them at home by combining almond flour, coconut flour, psyllium husk powder, baking powder, salt, water, and oil. The dough can be formed into balls and flattened with a rolling pin, or pressed with a tortilla press, before being cooked in a pan for a few minutes on each side.

Coconut flour tortillas

Coconut flour tortillas are another gluten-free, low-carb option. They are also a source of medium-chain triglycerides, which support ketosis. You can make them by mixing coconut flour, egg whites, baking powder, water, and any herbs or spices you like. The key to getting the right texture is to get the batter as thin as possible when you pour it into the hot pan.

Pork rind tortillas

Pork rinds have no carbs, so they are a great keto-friendly alternative to traditional tortillas. You can make tortillas with pork rinds by combining them with eggs, garlic powder, cumin, and water.

Cauliflower tortillas

Cauliflower tortillas are another keto-friendly option, as cauliflower is one of the best low-carb vegetables. You can make them by combining cauliflower, eggs, garlic powder, and cheese.

Oopsie bread

Also known as cloud bread, oopsie bread is a simple, low-carb alternative to corn tortillas. It's made with egg whites, cream cheese, and cream of tartar.

Lettuce wraps

Lettuce wraps are a fresh, low-carb alternative to tortillas. Use large iceberg lettuce leaves to wrap up deli meats and cheese.

Frequently asked questions