When it comes to following a keto diet, finding the right foods can be a challenge, especially when it comes to choosing the right kind of tortillas. It’s no secret that traditional tortillas are full of carbs, making it nearly impossible to enjoy your favorite dishes while staying on track with your macros. Fortunately, there are plenty of keto-friendly tortillas available that can satisfy your cravings without hindering your weight loss goals. So, what kind of tortillas can you eat on keto?
Firstly, there are almond flour tortillas, which are a popular option due to their nutty taste and low carb count. These tortillas are a great alternative to traditional wheat or corn tortillas, as they typically contain just three to five grams of net carbs per serving. You can use them to create delicious tacos, enchiladas, or even breakfast wraps. Next up are coconut flour tortillas, which have a slightly sweet taste and are just as versatile as almond flour tortillas. They are a bit more delicate, so you’ll need to handle them with care, but they’re still a great option for those on the keto diet.
Finally, if you’re looking for a more convenient option, there are also store-bought keto-friendly tortillas available. These are typically made from a combination of almond and coconut flour and are a great option for those who don’t want to spend time making their own tortillas. So, if you’re on the keto diet and craving a delicious wrap or taco, don’t worry – there are plenty of options available to satisfy your cravings while staying on track with your macros.
The Basics of a Keto Diet
Ketogenic diet is a high-fat, moderate-protein, low-carbohydrate diet that effectively transforms the body into a fat-burning machine. The primary goal of following a keto diet is to reach a state of ketosis, where the body uses ketones derived from fat as fuel instead of glucose from carbohydrates. The ketogenic diet is rich in healthy fats such as avocados, nuts, and seeds and low in carbohydrates such as sugar, bread, and pasta.
- High-fat: A typical keto diet consists of 75% fat, 20% protein, and 5% carbohydrates. It is essential to consume healthy fats such as olive oil, ghee, and coconut oil to provide the body with energy and support different bodily functions.
- Moderate-protein: While proteins are essential, eating too much protein can take the body out of ketosis. The keto diet utilizes proteins derived from fish, seafood, poultry, and other vegetarian sources like tofu and tempeh.
- Low-carbohydrate: The primary source of energy in the keto diet comes from healthy fats, and not carbohydrates. Foods like sugar, bread, pasta, and high-carb vegetables are typically eliminated or restricted to maintain a state of ketosis.
What Kind of Tortillas Can You Eat on Keto?
Tortillas are a staple in many households, but traditional tortillas are high in carbohydrates and not suitable for a keto diet. However, there are several low-carb options that you can incorporate into your keto meal plans.
- Almond Flour Tortillas: Almond flour is one of the most popular keto-friendly substitutes for traditional flour. Almond flour tortillas are perfect for wraps and tacos and are easy to make at home.
- Coconut Flour Tortillas: Another keto-friendly flour substitute is coconut flour. Coconut flour tortillas are healthy, gluten-free, and perfect for people on low-carb diets.
| Tortilla Type | Net Carbs (1 Tortilla) | Calories (1 Tortilla) |
|---|---|---|
| Almond Flour Tortilla | 2g | 90 |
| Coconut Flour Tortilla | 4g | 84.3 |
In conclusion, tortillas are delicious and versatile, but traditional flour tortillas are high in carbohydrates and not suitable for a keto diet. However, almond flour tortillas and coconut flour tortillas are low-carb substitutes that are healthy and delicious for wraps, tacos, and many other keto dishes.
What are Tortillas Made Of?
Tortillas are a versatile food that can be enjoyed in a variety of dishes, from tacos to quesadillas. But what exactly are they made of? Depending on the type of tortilla, the ingredients can vary. However, the basic components of a tortilla include flour or cornmeal, water, and salt.
Types of Tortillas
- Corn tortillas: These are made with masa harina, which is a special type of corn flour that has been treated with an alkaline solution. This process is called nixtamalization and it helps to improve the flavor and texture of the tortillas. Corn tortillas are naturally gluten-free and are a great option for those who are on a gluten-free or grain-free diet.
- Flour tortillas: These are made with all-purpose flour, water, and fat (usually lard or vegetable shortening). Flour tortillas have a softer texture than corn tortillas and are often used in burritos and wraps. However, they are not suitable for those who are on a low-carb or keto diet because they are high in carbohydrates.
- Almond flour tortillas: These are made with almond flour, coconut flour, eggs, and water. Almond flour tortillas are a great option for those who are on a keto or low-carb diet because they are low in carbohydrates and high in healthy fats. They have a similar texture to flour tortillas and can be used in a variety of dishes.
Nutritional Information
The nutritional information for tortillas can vary depending on the type and brand. Here is a table that compares the nutritional information for corn tortillas, flour tortillas, and almond flour tortillas:
| Type of Tortilla | Calories | Total Fat | Carbohydrates | Protein |
|---|---|---|---|---|
| Corn Tortilla (6 inch) | 50 | 0.5g | 10g | 1g |
| Flour Tortilla (6 inch) | 138 | 3g | 23g | 4g |
| Almond Flour Tortilla (6 inch) | 90 | 7g | 3g | 3g |
As you can see, corn tortillas are the lowest in calories and carbohydrates, while flour tortillas are the highest. Almond flour tortillas are a great option for those who are on a keto or low-carb diet because they are low in carbohydrates and high in healthy fats.
Health Benefits of Keto Tortillas
Keto tortillas are a great option for those who follow the ketogenic diet. These tortillas are made with low-carb ingredients, which make them a healthy alternative to regular tortillas. Here are some health benefits of keto tortillas:
- Help with weight loss: Keto tortillas are low in carbs, making them a great addition to any ketogenic diet. They can help you stay full for a longer period of time, which can help you eat fewer calories throughout the day.
- Lower blood sugar levels: Keto tortillas contain fewer carbs than regular tortillas, which can help to lower blood sugar levels, especially for individuals who have type 2 diabetes.
- Reduce inflammation: Keto tortillas often have anti-inflammatory ingredients like coconut flour and almond flour. These ingredients can help to reduce inflammation in the body, which can lead to a reduction in chronic diseases like heart disease and arthritis.
Nutrition Facts of Keto Tortillas
Keto tortillas are not only delicious, but they are also packed with nutrient-rich ingredients that provide a range of health benefits. Here are some nutrition facts of keto tortillas:
| Ingredients | Amount per serving |
|---|---|
| Coconut flour | 2 tablespoons (14 g) |
| Almond flour | 1/4 cup (28 g) |
| Psyllium husk | 1 tablespoon (9 g) |
| Xanthan gum | 1/4 teaspoon (1 g) |
| Eggs | 2 large (100 g) |
| Water | 1/3 cup (80 ml) |
| Salt | 1/2 teaspoon (2 g) |
As you can see, these tortillas are packed with nutrient-dense ingredients like coconut flour, almond flour, and psyllium husk, all of which provide a range of health benefits.
Conclusion
Keto tortillas are a great addition to any ketogenic diet. They contain fewer carbs than regular tortillas, which can help with weight loss, lower blood sugar levels, and reduce inflammation in the body. Plus, they are packed with nutrient-rich ingredients that provide a range of health benefits. So if you’re on the ketogenic diet and looking for a delicious and healthy alternative to regular tortillas, give keto tortillas a try!
Different Types of Keto-Friendly Tortillas
When following a keto diet, finding alternatives to high-carb foods such as bread and tortillas can be tricky. Luckily, there are keto-friendly tortilla options available that can satisfy your cravings and keep you on track. Here are some different types of keto-friendly tortillas:
- Almond Flour Tortillas: Made from almond flour, these tortillas are high in healthy fats and low in carbs, making them an ideal option for keto. They’re also gluten-free, grain-free, and easy to make at home.
- Coconut Flour Tortillas: Another low-carb tortilla option, coconut flour tortillas are also gluten-free and grain-free. They have a slightly sweet taste and are packed with fiber, making them filling and satisfying.
- Cauliflower Tortillas: For those looking for a vegetable-based option, cauliflower tortillas are a delicious and low-carb choice. These tortillas are made using cauliflower rice and a combination of flours such as almond or coconut, and are a great way to sneak in some extra veggies into your diet.
While these tortillas may have slightly different textures and flavors than traditional tortillas made from wheat flour, they’re versatile enough to use in a variety of dishes. From tacos to quesadillas, these keto-friendly tortillas can be used in any recipe that calls for regular tortillas.
If you’re unsure about trying out these alternative tortillas, you can always use lettuce leaves or cabbage leaves as a low-carb substitute. With so many keto-friendly tortilla options available, there’s no need to sacrifice your favorite dishes while following a keto diet.
Comparing Macros for Different Types of Keto-Friendly Tortillas
Here’s a table comparing the macros of three different types of keto-friendly tortillas:
| Tortilla Type | Calories | Protein (g) | Fat (g) | Carbs (g) | Fiber (g) | Net Carbs (g) |
|---|---|---|---|---|---|---|
| Almond Flour Tortillas (1 tortilla) | 120 | 3 | 10 | 5 | 3 | 2 |
| Coconut Flour Tortillas (1 tortilla) | 80 | 3 | 4 | 4 | 3 | 1 |
| Cauliflower Tortillas (1 tortilla) | 80 | 2 | 5 | 6 | 2 | 4 |
When deciding which keto-friendly tortillas to include in your diet, be sure to compare the macros and choose the option that best fits your individual needs and preferences.
How to Make Homemade Keto Tortillas?
If you are a keto follower, finding the right tortillas that fit in your daily macros can be challenging. However, you don’t have to compromise on taste or quality as homemade tortillas are not only easy to make, but they are also customizable to fit your dietary needs.
Here is an easy-to-follow recipe for Homemade Keto Tortillas that can be made in under 20 minutes:
The Ingredients
- 1 cup of almond flour
- 1/4 cup of coconut flour
- 2 large eggs
- 1/4 tsp of baking powder
- 1/2 tsp of garlic powder
- 1/4 tsp of salt
- 2 tbsp of olive oil
- 1/4 cup of hot water
The Instructions
1. In a large mixing bowl, whisk together almond flour, coconut flour, baking powder, garlic powder, and salt.
2. In another mixing bowl, beat the eggs and olive oil together until blended.
3. Add the egg mixture to the dry ingredients and stir until combined.
4. Pour the hot water into the mixing bowl and mix until you get a smooth dough.
5. Divide the dough into six equal parts and form balls.
6. Between two pieces of parchment paper, press the dough ball until it forms a flat circle. Repeat the process until you have all the dough balls flattened.
7. Heat a non-stick pan over medium heat and cook each tortilla for one minute on each side or until golden brown.
The Nutritional Information
| Per Serving | Amount |
|---|---|
| Calories | 129 |
| Total Fat | 11g |
| Saturated Fat | 2g |
| Cholesterol | 62mg |
| Sodium | 107mg |
| Potassium | 42mg |
| Total Carbs | 4g |
| Dietary Fiber | 2g |
| Net Carbs | 2g |
| Sugars | 1g |
| Protein | 4g |
Add some homemade keto tortillas to your favorite keto-friendly dishes and enjoy a delicious and healthy meal that aligns with your dietary requirements.
Keto Tortillas Brands to Look For
Following a keto diet plan can be a challenge, especially when you have to watch out for your daily carbohydrate intake. However, with the help of keto-friendly tortillas, you can still enjoy your favorite dishes without disrupting your low-carb diet. Here are some of the best keto tortillas brands to look for:
- Mission Carb Balance – This is one of the most popular brands of keto tortillas available in the market. It contains only 4 grams of net carbs per serving, making it an ideal choice for people on a low-carb diet.
- La Banderita Carb Counter – Another popular keto-friendly tortilla brand is La Banderita Carb Counter. It has only 5 grams of net carbs per serving and is made with wholesome ingredients such as wheat protein isolate and oat fiber.
- Great Low Carb Bread Company – This brand provides a variety of keto-friendly products, including tortillas. Their tortillas are made with almond flour and are low in carbs, making them a perfect choice for anyone following a keto lifestyle.
Understanding the Nutritional Value of Keto Tortillas
Before choosing a brand of keto tortillas, it’s essential to understand their nutritional value. As a general rule, you should always look for tortillas that are low in carbs and high in fiber. This way, you can avoid any spikes in your blood sugar levels while keeping your digestive system healthy.
Here’s a table outlining the nutritional information of some of the popular keto tortillas brands:
| Brand | Net Carbs per Serving | Dietary Fiber per Serving |
|---|---|---|
| Mission Carb Balance | 4g | 10g |
| La Banderita Carb Counter | 5g | 12g |
| Great Low Carb Bread Company | 3g | 9g |
As you can see from the table, all the keto tortillas brands listed here are low in net carbs and high in dietary fiber, making them an excellent option for people on a keto diet.
Delicious Toppings and Fillings for Your Keto Tortillas
Tortillas are a versatile and popular food that can be enjoyed in many different ways. Whether you’re looking for a quick snack or a full meal, keto tortillas are a great option. Here are some delicious toppings and fillings to try on your keto tortillas.
- Guacamole – A delicious and creamy topping that is perfect for keto tortillas. Made from avocados, onions, tomatoes, and lime juice, guacamole is a great source of healthy fats and can help keep you feeling full for longer.
- Salsa – A classic topping that can be spicy or mild depending on your taste. Homemade salsa is easy to make and can be customized to your liking. Tomatoes, onions, cilantro, and jalapenos are common ingredients in homemade salsa.
- Grilled Chicken – A great source of protein that is perfect for filling keto tortillas. Marinated in herbs and spices, grilled chicken adds flavor and texture to any tortilla dish.
Other delicious fillings that can be enjoyed with keto tortillas include scrambled eggs, sauteed vegetables, and shredded cheese. These fillings can be mixed and matched to create a variety of different dishes that are both filling and tasty.
If you’re looking for a more substantial meal, consider making a keto tortilla wrap. To make a wrap, simply add your favorite toppings and fillings to a tortilla, roll it up, and enjoy. Keto tortilla wraps are perfect for lunch or dinner and can be customized to suit your tastes.
| Topping/Filling | Calories per serving | Net carbs per serving | Protein per serving |
|---|---|---|---|
| Guacamole (1/4 cup) | 80 | 2g | 1g |
| Salsa (1/4 cup) | 15 | 2g | 1g |
| Grilled Chicken (3 oz) | 130 | 0g | 23g |
In conclusion, keto tortillas are a delicious and versatile food that can be enjoyed in many different ways. Whether you’re looking for a quick snack or a full meal, there are many delicious toppings and fillings that can be added to your keto tortillas. Give some of these ideas a try and see which ones become your new favorites!
FAQs: What kind of tortillas can you eat on keto?
1. Can I eat traditional corn tortillas on keto?
Unfortunately, traditional corn tortillas are not keto-friendly as they are very high in carbs. One regular corn tortilla contains around 12-15 grams of carbs, which is more than the daily allowance for most keto dieters.
2. What about flour tortillas?
Flour tortillas are also high in carbs and are not keto-friendly. One regular-sized flour tortilla contains around 20-25 grams of carbs, which is too much for most people on a keto diet.
3. Are there any low-carb tortillas I can eat on keto?
Yes, there are several low-carb tortilla options available that are perfect for keto dieters. Look for tortillas made with almond flour, coconut flour, or ground flaxseed, which are all low in carbs and high in healthy fats.
4. How many carbs are in low-carb tortillas?
The number of carbs in low-carb tortillas varies depending on the brand and ingredients. However, most low-carb tortillas contain around 3-6 grams of carbs per serving, which is much lower than traditional tortillas.
5. Are there any store-bought brands of low-carb tortillas?
Yes, there are several store-bought brands of low-carb tortillas, such as Mission Carb Balance, La Tortilla Factory, and Siete Foods. These are widely available and can be found in most grocery stores.
6. Can I make my own low-carb tortillas at home?
Yes, you can easily make your own low-carb tortillas at home using ingredients like almond flour, coconut flour, or ground flaxseed. There are many recipes available online that are easy to follow.
7. What can I make with low-carb tortillas on keto?
There are many delicious keto-friendly recipes you can make with low-carb tortillas, such as keto burritos, tacos, fajitas, quesadillas, and even pizza! Use your favorite keto-friendly toppings and fillings for a satisfying and healthy meal.
Thanks for reading!
We hope this article has answered some of your questions about what kind of tortillas you can eat on keto. Remember, traditional corn and flour tortillas are not keto-friendly, but there are many low-carb options available that are perfect for your keto lifestyle. Don’t be afraid to get creative and try new recipes using low-carb tortillas. If you enjoyed this article, be sure to visit our website for more great tips and advice for living a keto lifestyle. Thanks for reading and see you again soon!