Low-Carb Tortillas: Keto-Friendly Or Not?

Tortillas are a staple in Mexican cuisine, but are they compatible with the keto diet? Traditional tortillas are made from corn or wheat flour, both of which are high in carbohydrates. For this reason, most breads, including tortillas, are off-limits on a very low-carb keto diet. However, several alternatives can be enjoyed in moderation while staying within the daily carb limit of 20 to 50 grams.

Low-carb tortillas are typically made with alternative flours like almond flour, coconut flour, or cauliflower rice, and can be easily made at home or purchased from stores. These tortillas usually have a lower carb count, ranging from 1 to 6 grams of net carbs per serving, making them a better option for those on a keto diet.

It's important to note that not all low-carb tortillas are created equal, and some may contain gluten, soy, or other ingredients that could affect health or trigger gluten sensitivity. Additionally, the wheat flour in some low-carb tortillas can cause a rapid increase in blood glucose levels. As such, it's crucial to read labels carefully and be mindful of portion sizes, especially when filling your tortillas with other keto-friendly ingredients.

In conclusion, while traditional tortillas are not keto-friendly, low-carb alternatives made with alternative flours can be enjoyed in moderation as part of a well-planned keto diet.

Low-carb tortillas: a recipe for keto dieters

Tortillas are a versatile food, perfect for tacos, taquitos, wraps, burritos, and even chips. But for those on a keto diet, the tortilla is a no-go, as it's packed with carbs. However, there are now low-carb tortillas available, which are made with wheat flour and contain fewer carbs per serving.

While low-carb tortillas have fewer carbs than their traditional counterparts, they are still highly processed and may include ingredients that could be damaging to health. These include enriched bleached white flour, corn starch, hydrogenated oils, sodium benzoate, dough conditioners, cellulose gum, and sorbic acid.

A healthier alternative

A healthier option is to make your own tortillas with coconut flour. Coconut flour is rich in fiber, which is beneficial for digestion and gut health, and it also improves blood sugar and metabolism. It is also loaded with saturated fats, which will keep you energized and healthy on the keto diet.

Cauliflower keto tortillas recipe

One recipe for keto-friendly tortillas uses cauliflower, which has a similar texture to corn tortillas and will hold your taco fillings without breaking.

Ingredients:

• Raw cauliflower (about 1/2 a large head)
• Shredded cheddar cheese
• Garlic powder
• Onion powder

Method:

• Preheat your oven and line your baking sheets with parchment paper.
• Place the roughly chopped cauliflower in a food processor and grind until it resembles crumbs.
• Add the remaining ingredients to the food processor and puree until a smooth dough forms.
• Use a cookie scoop to portion out the dough on the baking sheets, leaving enough room to roll out the tortillas.
• Cover the mounds with wax paper and roll out into flat tortillas, to about 4 to 4.5 inches in diameter.
• Remove the wax paper and bake for 12 minutes or until golden brown.
• Cool on the baking sheets for three to five minutes before peeling off the parchment paper.

Other low-carb tortilla recipes

There are also recipes for low-carb tortillas made with coconut flour, almond flour, sunflower seed flour, or pork rinds. These tortillas are a great way to enjoy the taste and texture of traditional tortillas while sticking to your keto diet.

So, if you're on a keto diet, there's no need to miss out on the versatile and delicious tortilla. Simply opt for a low-carb version or make your own with coconut flour or cauliflower.

Store-bought low-carb tortillas

There are a variety of store-bought low-carb tortillas available in the market. However, it is important to note that most of these tortillas will not be gluten-free and will be made with wheat flour and wheat gluten. Here is a list of some popular options:

NUCO Coconut Wraps

These wraps have excellent ingredients, including organic and gluten-free options with no added sugar. However, they have a strong coconut flavour, which may not be to everyone's taste.

Crepini Egg Thins

These are a good option in terms of ingredients and nutrition, but they lack flavour and are on the thinner side. They can be found at Costco and Sprouts.

Joseph's Lavash Bread

This option is similar to an Arabic flatbread and contains flax, wheat, and oats. It is relatively low in carbs due to its thin texture.

Siete Tortillas (Almond Flour or Cassava Flour)

While this option is much higher in carbs, the ingredients are of high quality. The Cassava Flour variety is a good choice for those avoiding nuts. These tortillas can also be crisped up into tortilla chips with a drizzle of olive oil.

Mission Carb Balance Flour Tortillas

These tortillas taste like freshly pressed soft shell tacos and can be found at most grocery stores. They are suitable for making quesadillas and Mexican pizzas, but they do contain a high amount of carbs.

La Tortilla Factory Low Carb Tortillas

These tortillas are similar in taste to the Mission tortillas but with a slightly healthier flavour. They are sturdy and can be used for quesadillas, enchiladas, and tacos.

Ole Mexican Foods Xtreme Wellness High Fiber Tortillas

These tortillas are similar to the previous two options but with a less appealing taste. They can usually be found at Walmart.

When choosing a store-bought low-carb tortilla, it is important to consider your personal preferences, nutritional needs, and taste preferences. Additionally, those with gluten sensitivity should opt for gluten-free options or choose other alternatives like almond flour tortillas or coconut flour tortillas.

Corn tortillas: keto-friendly or not?

Corn tortillas are a type of thin, unleavened flatbread often used for tacos and taquitos. They are considered a "healthier" alternative to flour tortillas because they're gluten-free and have fewer carbs. However, for people on a very low-carb keto diet, it's important to note that nearly all breads are off-limits.

Given that these are authentic corn tortillas — made with corn flour — they’re not suitable for the keto diet. As a starchy vegetable, corn is high in carbs and should be avoided. The daily recommended carb intake to maintain ketosis is less than 50 grams per day.

According to the USDA, one large corn tortilla (44 grams) has 19.6 grams of total carbs and 2.77 grams of fiber, which gives us 16.83 grams of net carbs. This number is too high to be keto-friendly, considering that you’ll be consuming other foods with carbs — unless you’re eating mostly meat on keto.

Store-bought corn tortillas may vary in their carb content depending on the brand. But as long as they’re made from corn, a high-carb vegetable, these tortillas are generally off-limits on keto.

Alternatives to corn tortillas on keto

• Almond flour tortillas: These low-carb tortillas are gluten-free and made from almond flour. One serving (one tortilla) provides only about 3 grams of net carbs.
• Coconut flour tortillas: Made with coconut flour, these tortillas are a source of medium-chain triglycerides or MCTs, which support ketosis. One serving (one tortilla) provides about 6 grams of net carbs.
• Pork rind tortillas: Pork rinds or chicharrones have no carbs, which makes them a great ingredient for keto tortillas. Simply combine them with eggs, garlic powder, cumin, and water. One serving (one tortilla) provides less than 1 gram of net carbs.
• Cauliflower tortillas: Cauliflower, one of the best low-carb veggies, can be used together with eggs, garlic powder, and cheese to make tortillas. One serving (one tortilla) provides only 1 gram of net carbs.
• Oopsie bread: Known as cloud bread, oopsie bread is also a low-carb alternative to corn tortillas. It’s made of simple ingredients, such as egg whites, cream cheese, and cream of tartar. One serving (one piece) provides less than 1 gram of net carbs.
• Lettuce wraps: Lettuce wraps are a great way to wrap deli meats and cheese. The trick is to use large iceberg lettuce leaves. One serving (one large leaf) provides less than 1 gram of net carbs.

Low-carb tortillas and ketosis

Low-carb tortillas, such as Mission Foods’ Low-Carb Wrap, are made with wheat flour. Compared to its original variant, the Low-Carb Wrap contains 11.3 grams of carbs per wrap (48g). 7.1 grams of this is fiber, so they are only 4.2 grams of net carbs each.

The low-carb wheat tortilla also usually includes a high level of grains, legumes, and gluten. If you are gluten-sensitive, these may not be good for you.

Low-carb tortillas can have more gluten than ordinary ones. This wrap also has soy, which mimics estrogen when refined.

As a rule of thumb, one or two low-carb tortillas may be okay for your keto diet. Just make sure that you do not go over your daily carb limit. And don’t forget to calculate the fillings you put inside.

Low-carb tortilla alternatives

Tortillas are typically made with corn or wheat flour, which are both high in carbohydrates and not keto-friendly. However, there are several alternatives that can be used to make low-carb tortillas. Here are some options to consider:

Coconut Flour Tortillas

Coconut flour is a great alternative to wheat flour when making tortillas. It is low-carb and abundant in medium-chain triglycerides (MCTs), which are easily absorbed and can enhance ketone production. To make coconut flour tortillas, simply combine coconut flour, egg, and cheese, and cook in a skillet until both sides are browned.

Almond Flour Tortillas

Almond flour is another popular alternative to wheat flour. It is made from ground almonds and is a good source of dietary fiber, iron, potassium, calcium, and magnesium. Almond flour tortillas can be made by combining almond flour, coconut flour, water, egg white, and salt, then cooking in a skillet until browned.

Pork Rind Tortillas

Pork rinds are a unique alternative to traditional tortilla flour. They are made from pork skins that are chopped and fried, resulting in a crunchy, puffy texture. Pork rinds can be ground into a flour-like consistency and combined with water, eggs, and seasoning to create a dough for tortillas.

Cauliflower Tortillas

Cauliflower is another vegetable-based option for low-carb tortillas. It has a mild flavour and a great low-carb profile, with only 3 grams of carbs per cup. Cauliflower tortillas are gluten-free, grain-free, and nut-free, making them a good option for those with food sensitivities.

Cloud Bread

Cloud bread, also known as oopsie bread, is a light and airy bread with less than half a gram of carbs per slice. It can be used as a tortilla alternative and is made with egg whites, cream cheese, and cream of tartar.

Nori Sheets

Nori is a type of seaweed that is low in calories, carbs, and fats. It can be used as a tortilla wrap and paired with keto-friendly fillings such as tofu and cabbage. Moistening the edges of the nori sheet with water will help it stay together.

Lettuce Wraps

Lettuce is a simple and healthy alternative to tortillas. It is naturally low in carbs and can be used as a wrap for keto-friendly fillings. Romaine lettuce and iceberg lettuce are good options due to their larger leaves.

Parmesan Cheese Wraps

Parmesan cheese wraps are a creative way to enjoy keto-friendly tortillas. They are made entirely of cheese and can be melted and shaped into tortilla shells. Each wrap contains only 1 gram of carbs.

Testing low-carb tortillas: a personal account

I've been on the ketogenic diet for a while now, and one of the things I miss the most is Mexican food, especially tortillas. So, when I heard about low-carb tortillas, I was excited but sceptical. Could they really be keto-friendly? I decided to put them to the test.

First, I wanted to understand the difference between regular tortillas and low-carb tortillas. Regular tortillas are usually made with either corn or wheat flour, both of which are high in carbs. Corn tortillas, being made from corn flour, are not suitable for the keto diet as corn is a starchy vegetable and should be avoided. Wheat tortillas, on the other hand, are made from wheat flour, which is often over-processed and stripped of its nutrients.

Low-carb tortillas, on the other hand, are made with alternative ingredients like almond flour, coconut flour, or even cauliflower. They typically have a much lower carb count, with some brands offering as little as 3-6 grams of net carbs per tortilla. This is a significant reduction compared to regular tortillas, which can have up to 35 grams of carbs for wheat and 19 grams for corn.

I started my experiment by purchasing a few different brands of low-carb tortillas. I chose Mission, La Tortilla Factory, and Mr. Tortilla, based on recommendations from other keto dieters. I also bought a continuous glucose monitor to track my blood sugar levels throughout the test.

The first brand I tried was Mission. I opted for their Carb Balance tortillas, which have around 4.2 grams of net carbs per tortilla. I made myself a tasty chicken and cheese wrap and eagerly awaited the results. To my delight, my blood sugar levels remained stable, and I did not experience any adverse effects.

Encouraged by this initial success, I moved on to La Tortilla Factory. Their low-carb tortillas also seemed to agree with me, and my blood sugar levels remained within the desired range. I did notice that these tortillas had a slightly higher fibre content, which may be beneficial for those concerned about getting enough fibre on the keto diet.

The final brand I tested was Mr. Tortilla. These tortillas are a little pricier, but they have only 1 net carb per serving. Again, I did not experience any negative effects, and my blood sugar levels stayed stable.

Throughout this experiment, I also paid attention to how these tortillas affected my weight loss progress. I was pleased to see that I continued to lose weight, even while enjoying the occasional tortilla. This confirmed that low-carb tortillas can be a helpful tool for those trying to lose weight on a calorie-deficit diet.

However, it's important to remember that everyone's body is different, and what works for me may not work for everyone. Some people shared their experiences online, stating that certain brands of low-carb tortillas spiked their blood sugar or knocked them out of ketosis. It seems that individual factors like gluten sensitivity or insulin resistance can play a role in how these tortillas affect each person.

In conclusion, my personal experience with low-carb tortillas has been positive. I was able to enjoy the taste and convenience of tortillas without compromising my keto diet. However, it's crucial to monitor your own body's response and adjust your diet accordingly. Remember, the key to staying in ketosis is maintaining a low-carb intake, so always check the labels and be mindful of your daily carb limit.

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