For those following a ketogenic diet, the simple pleasure of a tortilla can seem like a distant memory. But fear not! The world of low-carb tortillas has expanded, offering a variety of options to satisfy your cravings without derailing your diet. This article explores the best keto-friendly tortillas available, both store-bought and homemade, to help you enjoy your favorite Mexican-inspired dishes guilt-free.
What Makes a Tortilla Keto-Friendly?
The primary concern for keto dieters is carbohydrate content. Traditional flour tortillas are high in carbs, making them unsuitable for a ketogenic lifestyle. A single burrito-sized Mission flour tortilla, for example, contains a hefty 35g of carbs. Low-carb tortillas aim to reduce this number significantly, often by using alternative flours and ingredients.
While there's no strict definition of "low carb," the goal is to find tortillas that minimize net carbs. Net carbs are calculated by subtracting the fiber content from the total carbohydrate count. Many low-carb tortillas also incorporate protein, which further helps to lower the net carb impact.
The best low-carb tortillas share several key characteristics:
- Soft and pliable texture (not brittle)
- Minimal or no aftertaste from alternative sweeteners
- A taste that resembles traditional tortillas
Store-Bought Keto Tortilla Options
The market offers a wide array of store-bought low-carb tortillas, each with its own unique characteristics. Here's a detailed look at some of the top contenders:
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Mission Carb Balance Tortillas
Mission Carb Balance tortillas are widely available and come in various flavors, including whole wheat and plain.
- Mission Carb Balance Whole Wheat Tortilla: These tortillas offer a savory flavor that closely resembles traditional whole wheat tortillas. They are a reliable choice for those seeking a familiar taste and texture. If you are looking for a blank slate of a tortilla, buy this. You will not be disappointed.
- Mission Zero Net Carb Tortillas: These tortillas have a slightly unusual flavor profile, with some tasters noting a cumin-like taste, despite it not being listed in the ingredients. The texture can be a bit gritty and brittle, but the overall taste is appealing.
- Mission Carb Balance: These low carb Mission tortillas are more neutral tasting than their zero carb counterparts. They’re sweet, soft, fluffy, and overall taste like a normal Mission tortilla but slightly sweeter.
Guerrero Low Carb Tortillas
Guerrero offers low-carb tortillas in various sizes and flavors, including a chipotle variety.
- Guerrero Street Taco-Sized Tortillas: These tortillas have a distinctive flavor that some describe as similar to coffee. While this may sound strange, many find the flavor surprisingly enjoyable.
- Guerrero No Carb Chipotle Tortillas: These street taco-sized tortillas pack a smoky chipotle flavor, reminiscent of chipotles in adobo. They are umami, earthy, and lightly spicy, making them ideal for quesadillas or cream cheese roll-ups.
La Tortilla Factory Low Carb Tortilla
La Tortilla is another great choice when it comes to low-carb diets. These have been favorites for years. La Tortilla Factory tortillas contain 19g of carbs with 15g of fiber from oat fiber and wheat flour. The oat flour gives it a nice taste and texture.La Tortilla Factory tortillas are also low-calorie, with about 45 calories, making them a great addition to a low-carb and weight-management diet. YOu can find these at many grocery stores across the United States.
Ole Xtreme Wellness Keto Tortillas
Ole Xtreme Wellness Keto tortillas have about 15g of carbohydrates and 11g of fiber. What I like about these is that their Spinach and Herb variety contains flaxseed in the ingredients and boosts its healthy fat and fiber content. These tortillas are easy to find on Amazon and at many major grocery stores. I love enjoying these as quesadillas or as tacos.
Tumaro’s Low-in Carbs Premium White Wraps
Tumaro’s Low Carb Wraps are larger than most lower-carb tortillas at 12 inches, which makes them great for burritos, quesadillas, and wraps. They are higher in calories and carbs than other low-carb tortillas but are twice the size and still a better option than other wraps.Each Tumaro Low-in-Carb Wrap contains 310 calories, 47g of carbohydrates, 5g of fiber, and 9 g of protein. These are great paired with proteins like cheese, steak, chicken, shrimp, and eggs and healthy fats like avocado, almond butter, and peanut butter.
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Julian Bakery Paleo Wraps
Julian Bakery Paleo Wraps are great options for those who are gluten-free and watching their carbohydrate intake. Each wrap has three simple ingredients: coconut meat, oil, and water.Julian’s Wraps are by far the healthiest options in the low-carb tortilla world, using only whole ingredients, 6g of carbs, and 2g of fiber. These are great, wrapped with turkey, cottage cheese, and avocado.
Mr. Tortilla Keto Tortillas
Mr. Tortilla keto tortillas are a popular choice, particularly the street taco-sized version. These tortillas are made with avocado oil and contain only 1g net carb per tortilla. While smaller in size, they offer excellent flavor and texture.
Hero’s Tortillas
Hero’s zero net carb tortillas have received positive reviews for their taste and versatility. They are a great option for quesadillas and breakfast burritos.
Other Store-Bought Options
- Keto Tortilla Company: These tortillas are noted for being the lowest in calories among the reviewed products.
- NUCO Coconut Wraps: These wraps stand out for their high-quality ingredients and nutritional profile.
- Crepini Egg Thins: While lacking in flavor and prone to tearing, these thins are a viable low-carb option.
- Joseph’s Lavash Bread: Similar to Arabic flatbread, this option is higher in carbs but boasts top-notch ingredients.
- Siete Tortillas: These tortillas are more aligned with a paleo diet but can still be a suitable choice. The Cassava Flour variety is a good option for those avoiding nuts.
- La Tortilla Factory Low Carb Tortillas: Widely available, these tortillas are suitable for quesadillas, enchiladas, and tacos.
- Ole Mexican Foods Xtreme Wellness Tortillas: While similar to other options, some find the taste less appealing.
Homemade Keto Tortillas
For those who prefer a DIY approach, making your own keto tortillas offers greater control over ingredients and carb count. Coconut flour is a popular choice for homemade keto tortillas due to its absorbent properties and minimal flavor.
Key Ingredients and Techniques
- Coconut Flour: This is the star ingredient, providing a tortilla-like texture.
- Egg Whites: These help bind the ingredients together.
- Baking Powder: This adds a bit of lift to the tortillas.
- Water: This is used to create the right consistency.
- Seasonings: Experiment with herbs and spices to customize the flavor.
The batter should be thin and watery. A food processor can be used to ensure all ingredients are well combined. Cooking the tortillas requires a well-seasoned cast iron skillet or a non-stick pan. The pan should be thoroughly heated before adding the batter.
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Step-by-Step Instructions
- Combine egg whites, coconut flour, baking powder, water, and seasonings in a bowl. Mix well until the mixture is uniform and watery.
- Heat a skillet over low heat. Ensure the pan is hot before proceeding.
- Spray the hot skillet with cooking spray.
- Pour or scoop about 1/4 cup of the batter into the center of the skillet.
- Quickly tilt the skillet to spread the batter as thinly as possible. Add more batter to any uncovered areas.
- Cook for a couple of minutes until the tortilla starts to bubble or the bottom has browned.
- Flip the tortilla and cook for an additional minute.
- Repeat the process until all the batter is used.
Tips for Success
- Grease the pan thoroughly: Even if you think you have enough oil, add a bit more to prevent sticking.
- Use a lid: Covering the pan with a lid will help steam the tortilla, making it easier to flip.
- Add xanthan gum: This can help thicken and stabilize the mixture, preventing the tortillas from falling apart.
- Don’t flip them: If you’re struggling with flipping, you can simply cook the tortilla on one side.
Storage and Serving Suggestions
Homemade keto tortillas should be stored in the refrigerator for 3-4 days. To keep them warm while preparing the rest of your meal, stack the finished tortillas between parchment paper and place them in the oven on low heat.
These tortillas can be used in a variety of dishes, such as chicken soft tacos, keto fajitas, or wraps.
Navigating the "Dirty Keto" Dilemma
Many commercially available keto tortillas fall into the category of "dirty keto," meaning they contain processed ingredients and additives. While these options may be convenient and lower in net carbs, some individuals prefer to avoid them.
If you prioritize clean ingredients, consider options like Siete, NUCO, and Crepini, which use whole ingredients and are often gluten-free and organic. However, these options may have slightly higher carb counts.