For those following a ketogenic diet, the question of whether tacos can be included often arises. The answer is a resounding yes! Thanks to keto-friendly tortillas and creative ingredient swaps, you can enjoy delicious tacos while staying within your carb limits.
What Makes a Taco Keto-Friendly?
Traditional tacos often rely on corn or flour tortillas, which are high in carbohydrates. However, the key to making tacos keto-friendly lies in substituting these ingredients with low-carb alternatives.
- Keto Tortillas and Taco Shells: These are typically made from ingredients like almond flour or coconut flour, significantly reducing the carb content.
- Low-Carb Fillings: Focus on lean proteins, healthy fats, and low-carb vegetables.
Building Your Keto Taco: Ingredient Essentials
To embark on your keto taco adventure, keep these essentials on hand:
- Low Carb Tortillas: Brands like La Banderita offer carb counter tortillas.
- Lean Proteins: Opt for grilled chicken, ground turkey, shrimp, carne asada (marinated, grilled, and thinly sliced beef), carnitas (Mexican pulled pork) or even plant-based mince for a vegan option. Ground beef is also a popular choice, ideally lean to minimize excess fat.
- High-Fat Toppings: Embrace toppings like avocado, shredded cheese, and sour cream. Guacamole, with its healthy fats, is a perfect choice, just be mindful of any added corn.
- Low-Carb Veggies: Load up on lettuce, cabbage, bell peppers, onion, cilantro, pico de gallo, and other non-starchy vegetables.
Keto Taco Recipes and Ideas
The possibilities for keto tacos are endless. Here are a few ideas to get you started:
Quick and Easy Keto Beef Tacos
These keto tacos are ready in just ten minutes and boast less than 2 grams of net carbs per serving.
Read also: Healthy Taco Guide
Ingredients:
- Ground beef
- Keto taco seasoning (homemade or store-bought)
- Keto tortillas or taco shells
- Optional toppings: shredded lettuce, cheese, sour cream, guacamole, salsa
Instructions:
- In a large skillet, brown the ground beef over medium heat, breaking it apart with a spatula.
- Drain any excess fat.
- Stir in the keto taco seasoning and a tablespoon of water. Cook until the water is absorbed.
- Warm the keto tortillas or taco shells.
- Assemble the tacos with the seasoned beef and your favorite toppings.
Keto Taco Skillet
This recipe is a deconstructed taco that's perfect for a quick and easy meal.
Ingredients:
- Ground beef
- Bell peppers
- Diced tomatoes
- Taco seasoning
- Cheddar cheese
- Optional toppings: sour cream, guacamole
Instructions:
- In a large non-stick skillet, cook the ground beef, bell peppers, and yellow onion over medium-high heat until the meat is cooked and the veggies are tender. Drain any excess fat.
- Stir in water and taco seasoning mix; heat to boiling. Cook until water is absorbed.
- Add the tomatoes and cook until liquid is gone.
- Sprinkle the cheddar cheese on top and cover with a lid until melted.
- Serve with sour cream and guacamole.
Other Creative Keto Taco Ideas
- Breakfast Tacos: Scrambled eggs + chorizo + cheddar in a low carb tortilla. Homemade keto tortilla chip breakfast nachos with avocado crema and jalapeños.
- Lettuce Wraps: Use large lettuce leaves instead of tortillas for a super low-carb option.
- Taco Bowls: Create a taco bowl using homemade keto chips as a crunchy base.
- Grilled Steak Tacos: Grilled steak + cabbage + sour cream in a low carb tortilla.
- Shrimp Tacos: Blackened shrimp tacos with lime aioli.
- Vegetarian Tacos: Zucchini + mushrooms + feta in a cheese-crisp taco shell.
Eating Keto Tacos at Restaurants
Enjoying keto tacos while eating out is definitely possible. Here's how:
- Request Lettuce Wraps: Ask for lettuce leaves instead of tortillas for tacos and fajitas.
- Order Fillings Only: Don’t worry if they don’t have lettuce leaves! You can just eat the filling out of the tacos and leave the tortillas.
- Inquire About Cauliflower Rice: With how mainstream keto has become, you might be surprised at how many restaurants now offer keto options like cauliflower rice!
- Check Out Other Vegetables: If they don’t have cauliflower rice, ask about the other vegetables available. Broccoli, zucchini, and cauliflower are good side dish options, and so are sauteed fajita vegetables.
- Get a Salad: Order a salad as a side dish. Or skip the taco shell or tortilla chips that frequently come on a Taco Salad and get your favorite meat and cheese combination served on a bed of lettuce.
- Be Mindful of Toppings: Watch out for hidden carbs in toppings. Make sure the add-ins are low carb (for example, if it has corn added, ask for no corn).
Keto Taco Seasoning
To ensure your tacos are truly keto-friendly, consider making your own taco seasoning. This allows you to control the ingredients and avoid added sugars or starches.
Sweet Keto Taco Ending?
Yes, Even on Keto! Fry La Banderita Low Carb Tortillas in butter. Sprinkle with cinnamon, monk fruit, and a touch of whipped cream.
Read also: Healthy Mediterranean Diet Tacos
Read also: Nutritional Benefits of Shrimp Tacos