Jeffrey Salazar
Mexican cuisine is often associated with high-carb foods like tortillas, rice, and beans. However, it also offers a variety of keto-friendly options, especially when dining out at Mexican restaurants. By making smart choices and substitutions, those on a keto diet can still enjoy the flavorful and nutritious dishes that Mexican cuisine has to offer. From grilled meats and seafood to dips and low-carb vegetables, there are plenty of delicious options to explore when eating keto at a Mexican restaurant.
| Characteristics | Values |
|---|---|
| Foods to eat | Grilled meats, seafood, cheese, eggs, sour cream, guacamole, salsa, fajitas (without tortillas), salads, carne asada (without tortillas), chorizo, queso, ceviche |
| Foods to avoid | Tortillas, rice, beans, chips, churros, tortilla chips, refried beans, corn, flour |
| Drinks | Tequila, club soda and lime, café de olla (without milk, cane sugar or piloncillo) |
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Fajitas without tortillas
Fajitas are a popular keto option at Mexican restaurants, but the tortillas they're usually served with are high in carbs. Fortunately, it's easy to make fajitas keto-friendly. Simply skip the tortillas and enjoy the seasoned meat and vegetables on their own, or serve them over a bed of lettuce or cauliflower rice. You can also try coconut wraps or keto-friendly lettuce or cauliflower wraps.
Fajitas are typically made with bell peppers, onions, and a protein like chicken, beef, or shrimp. The chicken is often sliced into thin strips and seasoned with a homemade fajita seasoning mix or a super flavorful cilantro lime marinade. The vegetables are then sliced and fried in a skillet, and the chicken is seared and cooked until it's tender.
To make keto fajitas at home, start by combining olive oil, chopped cilantro, lime juice, mustard, and fajita seasoning in a medium bowl. Add the chicken to a large zip-top bag and pour in the marinade, pressing the bag to evenly coat the chicken. Let the chicken sit while you slice the onions and peppers. Heat butter in a skillet over medium-high heat and add the onions, cooking until softened. Add the peppers and fajita seasoning, cooking until they reach your desired level of doneness. Melt more butter in the skillet and add the chicken, cooking until it's browned and cooked through. Finally, add the reserved chicken marinade and cook for an additional 30 seconds before serving over lettuce, cauliflower rice, or with keto wraps.
Keto fajitas are a delicious and nutritious option that can be easily customized with your favorite toppings, such as cheese, avocado, or a spicy sauce. They're also a quick and simple meal that can be prepared in just 30 minutes, making them perfect for busy weeknights.
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Grilled meats
Carne asada, a marinated and grilled steak dish, is an excellent choice for keto dieters. Simply skip the tortillas and load up on toppings like sour cream, guacamole, pico de gallo, and red onion. You can also ask for a side of chorizo, a spicy Mexican sausage that is low in carbs and high in fat.
Fajitas are another popular option, typically featuring sizzling meat, peppers, and onions. Again, skip the tortillas and enjoy the filling on its own or wrapped in lettuce leaves. Top with guacamole, sour cream, and fresh salsa for added flavour and healthy fats.
If you're looking for a more substantial meal, consider ordering a keto-friendly salad. Many Mexican restaurants offer salads loaded with meat, cheese, avocado, and vegetables. You can also make your own salad by combining grilled meats with lettuce, salsa, guacamole, and cheese.
When ordering grilled meats at a Mexican restaurant, remember to be mindful of any sauces or marinades that may contain hidden carbs. Opt for simple preparations and add flavour with keto-friendly toppings and sauces like salsa, guacamole, sour cream, and cheese.
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Salads
One option is to order a taco salad, using lettuce instead of a taco shell, and filling it with meat, cheese, sour cream, salsa, and guacamole. You can also add some fresh vegetables like cucumber or jicama slices to dip into the salsa or guacamole. If you're looking for a lighter option, ask for a side salad to accompany your protein source, such as grilled steak or chicken.
When ordering salads at a Mexican restaurant, be mindful of the toppings and dressings. Avoid high-carb ingredients like corn, beans, and rice, and opt for healthier fats like guacamole and olive oil-based dressings. You can also ask for extra vegetables to be added to your salad, such as bell peppers, onions, and parsley.
If you're unsure about the ingredients in the salad or want to customize your order, don't hesitate to ask the server for more information. Many Mexican restaurants are accommodating of special dietary requests, and they can help you create a delicious and keto-friendly salad.
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Guacamole and dips
Guacamole is a keto-friendly option at Mexican restaurants, as it is high in healthy fats and low in carbs. It is best to skip the tortilla chips and instead order a side of guacamole to eat with a spoon or fork. You could also ask for some vegetables to dip into the guacamole, such as jicama, tomatoes, romaine lettuce spears, radishes, or carrots.
Pico de gallo, or fresh salsa, is another keto-friendly dip that can be added to your meal for extra flavor without the carbs. It is made with chopped fresh tomatoes, onions, cilantro, and sometimes jalapenos.
Queso, or cheese dip, is another option, but it may contain carbs from milk or starch-based thickeners, so it is recommended to ask about the ingredients first. Sour cream is also a good keto-friendly option to pair with guacamole.
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Low-carb drinks
Mexican food is one of the most flavorful, nutritious, and keto-friendly cuisines, especially if you opt for grilled meat, seafood, and vegetable-based sauces. While on a keto diet, it is best to avoid high-carb ingredients like tortillas, rice, and beans. However, there are plenty of low-carb drink options to choose from when dining at a Mexican restaurant.
Water
Water is always a good choice when on a keto diet. You can ask for a lime wedge to add some flavour to your water.
Tea
Unsweetened tea is another low-carb option. You can bring your own sweetener, such as liquid monkfruit drops or a stevia packet, to add some sweetness to your tea.
Alcohol
When it comes to alcoholic beverages, tequila is a good choice as it has no carbs. You can drink it on the rocks with a lime wedge and salt on the rim, or mix it with club soda and lime. If you're looking for a cocktail, you can ask for a "skinny margarita", which may be made with less sugary ingredients. You can also bring your own sweetener to add to your drink. Some low-carb beer options include Amstel Light (5 grams of carbs) and Budweiser Select (less than 2 grams of carbohydrates).
Other Options
If you're looking for something other than alcohol or tea, you can try ranch water, which is a Mexican gin and soda with lime. You can also ask for no-sugar versions of agua de jamaica, a chilled drink made with hibiscus flowers, water, and sugar.
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Frequently asked questions
Mexican cuisine is full of flavourful meats, seafood, vegetables, and seasonings, making it ideal for keto dieters. Some keto-friendly dishes include fajitas (without tortillas), carne asada (skip the tortillas), ceviche, and salads.
High-carb foods like tortillas, rice, beans, and tortilla chips should be avoided. Dishes like churros, sopapillas, and flan are also high in carbohydrates and sugar and should be avoided or modified to fit keto requirements.
Instead of tortillas, you can use lettuce wraps or low-carb tortillas. Rice can be substituted with cauliflower rice or chickpea rice. If you're craving tortilla chips, opt for pork rinds, celery, carrots, or jicama slices instead.
