Taco Sauce: Friend Or Foe On Keto?

Tacos are a staple in many households, but are they still an option when following a keto diet? The answer is yes, but it's important to be mindful of the ingredients used.

Store-bought taco seasoning packets are often loaded with sugar, starch, and fillers, which can be high in carbs and detrimental to ketosis. However, by making your own taco seasoning at home, you can enjoy the bold flavours of tacos while staying true to your keto diet.

A typical keto taco seasoning recipe includes a combination of spices such as chilli powder, cumin, garlic powder, onion powder, paprika, oregano, and black pepper. Some recipes also suggest adding a touch of sweetness to round out the sharpness of the chilli powder. This can be done with a low-carb sweetener like stevia or Swerve Granulated.

When it comes to the taco shells, there are keto-friendly options available, such as keto tortillas or cheese taco shells. You can even get creative and use cauliflower tortillas or make your own shells from scratch.

So, if you're craving tacos but want to stick to your keto diet, fear not! With a few simple ingredient swaps and a bit of creativity, you can enjoy this delicious meal while staying on track with your dietary goals.

Store-bought vs homemade taco sauce

Store-bought vs. homemade taco sauce

Taco sauce is a must-have for any taco lover, and while you can easily grab a bottle at the store, making your own at home has its perks. Here's a detailed comparison to help you decide whether to go with store-bought or homemade taco sauce:

Store-Bought Taco Sauce

The convenience of store-bought taco sauce is undeniable. It's readily available at your local grocery store, saving you time and effort. Here are some other advantages:

• Variety: The selection of taco sauces on the market is impressive, ranging from mild to spicy and red to green. You can find options like creamy queso, salsa verde, and even cilantro lime.
• Consistency: Store-bought taco sauces offer a consistent taste and texture with each purchase, ensuring you know exactly what to expect.
• Longevity: Commercially produced sauces often have a longer shelf life, thanks to preservatives and stabilizers.

However, there are some potential drawbacks to consider:

• Artificial Ingredients: Many store-bought taco sauces contain artificial flavours, colours, and preservatives. These additives may detract from the natural flavours and may be undesirable to those seeking a more wholesome option.
• Sugar and Starch Content: Packaged taco sauces often include sugar and starch, which can increase the carb count. This may be a concern for those on ketogenic or low-carb diets.
• Cost: While not always the case, some store-bought sauces can be more expensive than their homemade counterparts, especially when considering the cost per serving.

Homemade Taco Sauce

Making your own taco sauce at home offers a level of customisation and control that is hard to beat. Here's why you might want to go the DIY route:

• Ingredient Control: With homemade taco sauce, you know exactly what goes into the mix. This is ideal for those with dietary restrictions, allergies, or specific flavour preferences. You can also adjust the spice level to your liking.
• Healthier Option: Homemade sauces tend to be healthier as they are typically free from artificial ingredients, added sugars, and preservatives. This makes them a better choice for health-conscious individuals.
• Cost-Effective: Making taco sauce in larger batches at home can be more cost-effective in the long run, especially if you already have a well-stocked spice rack.

However, there are a few potential downsides to consider:

• Time and Effort: Preparing homemade taco sauce requires time and effort, from sourcing ingredients to the actual preparation.
• Shorter Shelf Life: Without preservatives, homemade sauces may have a shorter shelf life, requiring more frequent preparation.
• Inconsistent Results: Achieving consistent results with homemade sauces can be challenging, especially for beginners.

Both store-bought and homemade taco sauces have their advantages and disadvantages. If convenience and variety are your top priorities, then store-bought sauces might be your best bet. However, if customisation, ingredient control, and a healthier option are more important to you, then homemade taco sauce is the way to go. Ultimately, the decision comes down to your personal preferences, time constraints, and dietary needs.

Nutritional value of taco sauce

Taco sauce is a tomato-based condiment that can be a tasty addition to your keto diet. Here is a breakdown of its nutritional value.

A 16-gram serving of taco sauce, which is roughly one tablespoon, contains only 1.8 calories. This serving provides 0.1 grams of fat, 0.2 grams of protein, and 0.1 grams of carbohydrates. The carbohydrates consist of zero grams of sugar and 0.1 grams of dietary fibre, with the remainder being complex carbohydrates.

Taco sauce also contains essential vitamins and minerals. In each 16-gram serving, you'll get 11.84 micrograms of vitamin A, 0.6 milligrams of vitamin C, and trace amounts of vitamin E and vitamin K. As for minerals, there are 0.17 milligrams of iron, 1.76 milligrams of calcium, and 18 milligrams of potassium.

When compared to a 2,000-calorie daily diet, the % Daily Value (DV) of taco sauce is quite low. However, it's important to note that the actual nutrient requirements may vary based on factors like age, gender, physical activity levels, and medical history.

So, if you're watching your carb intake, taco sauce can be a great way to add flavour to your meals without derailing your keto diet. Enjoy it on your favourite keto-friendly dishes!

Best keto-friendly tortillas for tacos

Tacos are a staple in many households, and for those on a keto diet, there are some fantastic options for tortillas that won't compromise your low-carb lifestyle. Here are some of the best keto-friendly tortillas to use for your next taco night:

Coconut Flour Tortillas

Coconut flour is an excellent choice for keto tortillas because it is highly absorbent, requiring less flour to achieve the right batter consistency. It also creates a tortilla-like texture and adds minimal flavour, allowing you to customize the taste with your preferred herbs and spices. This recipe uses egg whites, coconut flour, baking powder, water, and your choice of seasonings. The key to getting that authentic tortilla texture is to spread the batter as thinly as possible on a hot skillet.

Almond Flour Tortillas

Almond flour tortillas are another fantastic option for keto dieters. This recipe uses almond flour, lupin flour, xanthan gum, and salt to create soft, pliable tortillas. The lupin flour gives these tortillas a cornmeal-like flavour and texture, making them a great substitute for traditional corn tortillas. The xanthan gum is essential to holding the tortillas together and preventing them from breaking when you bend or wrap them.

Almond Flour and Psyllium Husk Tortillas

If you're looking for a simple, egg-free, and dairy-free option, these tortillas made with almond flour and psyllium husk are a great choice. With just three main ingredients (almond flour, psyllium husk, and olive oil), these tortillas are tender, soft, and pliable. The psyllium husk provides sturdiness to the dough without the need for flour or grains, and the warm water helps bring the dough together.

Store-Bought Keto Tortillas

If you're short on time or don't feel like making your own tortillas, there are some excellent store-bought options available:

• Hero Flour Tortillas: 16 grams total carbs, 0 grams net carbs
• Mr. Tortilla: 3 grams total carbs, 1 gram net carb, vegan
• Mission Zero Carb Tortillas: 7 grams total carbs, 0 grams net carbs
• La Banderita Carb Counter Tortillas: 5 grams total carbs, 0 grams net carbs
• Maria and Ricardo's Almond Flour Tortillas: 13 grams total carbs, 4 grams net carbs, grain-free, gluten-free
• Untortillas: 11 grams total carbs, 3 grams net carbs, gluten-free, clean ingredients

So, there you have it! Plenty of options to choose from to ensure your next taco night is both delicious and keto-friendly. Enjoy!

How to make keto taco sauce

Ingredients:

• 8 oz can of organic tomato sauce
• 3 tablespoons of taco seasoning (see recipe below)
• 1 tablespoon of white vinegar
• 1 tablespoon of dried onion flakes
• 1/2 cup of chicken bone broth (optional)
• 1/2 tablespoon of apple cider vinegar (optional)

Optional Ingredients for Taco Seasoning:

• Sea salt, Kosher salt, Himalayan salt, or table salt to taste
• Smoked paprika, or standard paprika
• Oregano
• Black pepper
• Cayenne or ground chilli peppers for a spicy version

Method:

• Combine all the ingredients in a medium saucepan over medium heat.
• Bring the mixture to a boil, then reduce to a simmer.
• Simmer for 5-10 minutes, stirring occasionally, until the sauce has thickened.
• Serve immediately or store in a sealed container in the refrigerator for up to two weeks.

Taco Seasoning Method:

• Combine all spices in a jar or storage container and shake well to combine.
• Store in a cool, dry place.

Tips:

• This sauce is very versatile and can be used on keto tacos, lettuce wraps, soups, casseroles, burrito bowls, and more.
• You can adjust the spice levels to your taste by adding more or less cayenne or chilli pepper.
• If you want to make a bigger batch of taco seasoning, simply scale up the ingredients accordingly.

Keto-friendly fillings for tacos

When it comes to keto-friendly taco fillings, there are plenty of options to choose from. Here are some ideas to get you started:

Meats

• Ground beef is a popular choice and is best when it's lean to avoid excess fat.
• Other ground meats such as turkey, chicken, or pork are also great options.
• For seafood lovers, grilled shrimp, fish (like Mahi Mahi or salmon), or even salmon are tasty alternatives.

Vegetables

• Grilled or sautéed vegetables like onions, peppers, eggplant, mushrooms, and onions work well.
• For extra crunch, add in some shredded cabbage or lettuce.
• Avocado, either sliced or made into guacamole, is a perfect keto-friendly addition.
• Diced tomatoes or salsa add a burst of colour and sweetness.

Dairy

Shredded cheese, sour cream, or cream cheese can be added for creaminess and flavour.

Spices and Seasonings

• It's best to make your own taco seasoning to control the ingredients and avoid added sugars and fillers found in store-bought packets.
• Spices like paprika (smoked or regular), cayenne pepper, black pepper, cumin, garlic powder, onion powder, and oregano are commonly used in keto taco seasoning blends.
• You can also add some heat with chilli powder or chipotle powder.

Remember to pair these fillings with keto-friendly taco shells or tortillas, such as those made from almond flour, coconut flour, jicama, lettuce wraps, or cheese. Enjoy experimenting with different combinations to find your favourite keto-friendly taco creation!

Frequently asked questions