Keto-Friendly Taco Options: Delicious Alternatives For Your Favorite Dish

Tacos are a beloved food by many, but what about when you're on a keto diet? The good news is that there are several options for taco shells that are keto-friendly. One popular option is to make taco shells out of cheese. This can be done by melting grated cheese into a taco shape and letting it cool and harden. Another option is to use low-carb tortillas made from almond flour, protein powder, xanthan gum, and salt. These can be fried in avocado oil to create a crispy shell. There are also some pre-made keto-friendly taco shells available, such as those from Mr. Tortilla, which offer a convenient option for those who don't want to make their own shells.

Keto cheese taco shells

Ingredients:

• 2 cups shredded Cheddar cheese
• 1/8 tsp Chili powder (optional)
• 1/2 tsp garlic powder (optional)

Method:

Preheat the oven to 350-400℉. Line a baking sheet with parchment paper or a silicone mat. Place 1/4-1/3 cup piles of cheese, about 2 inches apart, and press down lightly to form a circle. Bake for 5-10 minutes, or until the cheese is melted and the edges are lightly browned.

Remove from the oven and let the cheese cool for a minute. Carefully lift the cheese circles and drape them over a spoon handle or any utensil with a similar thickness, balanced on two cups or glasses. Allow the cheese to cool completely and harden, which should take about 5 minutes.

You can fill your keto taco shells with seasoned ground beef, chicken, shredded lettuce, avocado, sour cream, pico de gallo, or any of your favourite taco toppings!

Keto tortillas

Ingredients

To make keto tortillas, you will need the following ingredients:

• Almond flour or another alternative flour such as lupin, coconut, or sunflower seed flour. Almond flour is a popular choice as it is gluten-free, low in carbs, and high in fat, resulting in a soft and pliable texture.
• A binder: Xanthan gum, psyllium husk, or psyllium husk powder is used to hold the tortillas together and provide flexibility. Xanthan gum is a thickener and stabilizer that prevents the tortillas from sticking to the parchment paper and crumbling. Psyllium husk adds malleability to the dough, but it may cause a purplish colour.
• Liquid: Water is typically used to bring the dough together, but some recipes also use olive oil or apple cider vinegar.
• Salt to taste.
• Optional: Baking powder for a little volume, and spices such as garlic powder, onion powder, paprika, or cayenne pepper for extra flavour.

Method

• Combine the dry ingredients: In a mixing bowl, combine your chosen flour, xanthan gum or psyllium husk, salt, and any optional ingredients like baking powder and spices. Mix well.
• Add liquid: Slowly add your chosen liquid (water, olive oil, or apple cider vinegar) and mix until a dough forms. The dough should be thick and moist but not sticky. If it is too sticky, add more flour.
• Knead the dough: Use your hands to gently knead the dough several times until it becomes smoother. This step helps to create a softer and more pliable tortilla.
• Divide the dough: Depending on your desired tortilla size, divide the dough into 4-8 pieces. For larger tortillas, make 4 balls, and for mini tortillas, make 8 balls.
• Flatten the dough: Place a piece of parchment paper over the ball of dough and use a rolling pin to roll it out until thin and flat. You can also use a tortilla press for this step. Place a plate over the dough and cut around it to form a circular shape.
• Cook the tortillas: 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 until lightly browned. Repeat for the remaining tortillas.

Tips for the Best Keto Tortillas:

• Be patient with the dough: If you are using psyllium husks, the dough may seem thick and sturdy, but it will become fluffier and more durable once cooked.
• Use parchment paper: When rolling out the dough, use parchment paper to ensure it doesn't stick to the rolling pin and for easy transfer to the hot pan.
• Add spices: Include some spices in the dough for extra flavour, such as garlic powder, onion powder, or paprika.
• Freshly made: This dough is best made fresh and not prepared or chilled in advance.
• Storage: These keto tortillas can be stored in the refrigerator for up to 5 days or frozen for up to 2 months.

Now you have all the information you need to make delicious and versatile keto tortillas at home! Enjoy experimenting with different ingredients and fillings to create your favourite keto-friendly meals.

Lettuce shells

Lettuce wraps are a great, grain-free and gluten-free way to enjoy your tacos while on a keto diet. They are a healthy and low-carb alternative to traditional taco shells and tortillas.

Types of Lettuce

When choosing the type of lettuce to use for your keto lettuce wrap tacos, opt for varieties with large leaves that offer a good crunch. Here are some recommended options:

• Romaine: Romaine lettuce has a crisp texture and a mild flavour, making it a popular choice for wraps and tacos. Its sturdy ribs make it easier to handle and fill without tearing.
• Iceberg: While iceberg lettuce may not have the strongest flavour, it provides a satisfying crunch and is an excellent choice for Asian-inspired wraps.
• Butter: Butter lettuce, also known as Boston or Bibb lettuce, has soft and flexible leaves, making it a good option for those who prefer a more pliable wrap.

Preparing the Lettuce Shells

To prepare your lettuce shells, start by selecting the larger leaves from the lettuce head. Rinse the leaves thoroughly under running water to remove any dirt or residue. Gently pat the leaves dry with a clean kitchen towel or allow them to air dry.

Once the lettuce leaves are dry, you can begin assembling your tacos. Place your desired fillings and toppings in the centre of each leaf, such as seasoned ground beef, shredded cheese, diced tomatoes, avocado, sour cream, and salsa. Be mindful of the portion sizes to ensure your tacos remain keto-friendly.

To eat your lettuce shell tacos, simply fold the leaf like a hard taco shell and take a bite! The lettuce provides a refreshing crunch and a healthy vessel for your favourite taco fillings.

Customisation and Variations

The beauty of lettuce shell tacos is their versatility. You can customise your fillings and toppings to suit your taste preferences and dietary needs. Here are some ideas to get you started:

• Filling Options: In addition to ground beef, you can use other proteins such as ground chicken, ground turkey, or even seafood options like grilled shrimp or salmon. For a vegetarian option, fill your lettuce shells with sautéed mushrooms, onions, and peppers.
• Toppings: Experiment with various toppings to enhance the flavour and texture of your tacos. Try shredded cheese, sour cream, guacamole, salsa, diced onions, chopped cilantro, or a squeeze of lime juice.
• Spiciness: If you enjoy spicy food, kick up the heat by adding some cayenne pepper, smoked paprika, or chopped jalapeños to your taco meat. You can also top your tacos with hot sauce or use chilli powder in your seasoning blend.
• Side Dishes: Consider serving your lettuce shell tacos with a small side salad dressed with a tangy vinaigrette or some cauliflower rice topped with your favourite taco toppings.

Lettuce shell tacos are a delicious and healthy way to enjoy the flavours of Mexico while adhering to your keto diet. With fresh, crisp lettuce and your choice of fillings, you can create a satisfying and guilt-free meal that the whole family will love.

Coconut flour tortillas

To make coconut flour tortillas, you will need the following ingredients: coconut flour, psyllium husk (either whole or powder), salt, and water. Some recipes also call for extra virgin olive oil and an egg or egg white, which help with flexibility and binding. Additionally, you can add spices such as garlic powder, onion powder, and cumin to enhance the flavour and mask any coconut taste.

Step 1: Combine all the dry ingredients in a mixing bowl and whisk to break up any lumps.

Step 2: Add the wet ingredients (olive oil, egg, and water) and stir until well combined. Let the mixture stand for a few minutes to allow the coconut flour and psyllium to absorb the liquid.

Step 3: Knead the dough with your hands for a couple of minutes, then form it into a ball.

Step 4: Cut the dough ball into equal pieces and roll each piece into a small ball.

Step 5: Place a ball of dough between two sheets of parchment paper or plastic wrap. Flatten it with your hands and then use a rolling pin to roll it out into a thin circle.

Step 6: Remove the top layer of parchment paper. Use a saucepan lid or a cookie cutter to cut out a circular shape from the dough, if needed.

Step 7: Heat some olive oil in a non-stick skillet or frying pan over medium heat. Fry each tortilla for about 45 seconds to a few minutes on both sides until golden and slightly mottled.

Your coconut flour tortillas are now ready to be enjoyed! They are sturdy and flexible, making them perfect for tacos, burritos, quesadillas, or even as a flatbread for curries and stews. You can also get creative with the spices and herbs to suit your taste preferences.

These tortillas can be stored in an airtight container in the refrigerator for up to a week or frozen for up to 6 months.

Pre-made low-carb tortillas

When you're in a hurry, store-bought low-carb tortillas are a great option for keto tacos. Here are some of the best options available:

NUCO Coconut Wraps

These wraps have excellent ingredients and a strong coconut flavour. They are organic, gluten-free, and contain no added sugar.

Crepini Egg Thins

Although these wraps lack flavour, they are a great option as they are gluten-free and contain no added sugar.

Joseph's Lavash Bread

This Arabic flatbread contains flax, wheat, and oats, making it a relatively low-carb option.

Siete Tortillas (Almond Flour or Cassava Flour)

While these tortillas are higher in carbs, they are made with top-notch ingredients and are a good paleo option. They crisp up nicely in the oven with a little olive oil.

Mission Carb Balance Flour Tortillas

These tortillas taste fresh off the tortilla press and are great for making quesadillas and Mexican pizza. They contain a high amount of carbs but have a net carb count of only 4.

La Tortilla Factory Low Carb Tortillas

These tortillas are similar in taste to Mission tortillas but are a bit healthier. They are sturdy and will hold up well with your favourite low-carb salsa or hot sauce.

Ole Mexican Foods Xtreme Wellness High Fiber Tortillas

While these tortillas are not the best in terms of taste, they are still an option for those looking for low-carb options.

Frequently asked questions