For those following a ketogenic or low-carb lifestyle, finding suitable alternatives to traditional staples like tortillas can be a game-changer. Tortillas are incredibly versatile, serving as the foundation for various dishes, including fajitas, quesadillas, and wraps. Fortunately, the market for low-carb tortillas has expanded significantly, offering numerous store-bought and homemade options. This article delves into the best keto tortilla brands and provides a detailed guide on making your own low-carb tortillas at home.
Why Low Carb Tortillas?
One of the most appreciated qualities of bread products is their ability to serve as a platform for other ingredients. The convenience of a simple sandwich is often missed when starting a low-carb diet. Low-carb tortillas fill this void, providing a versatile base for various meals. They can be used in countless ways, such as for fajitas, quesadillas, and wraps.
The Rise of Keto Tortillas
The availability of keto tortillas has exploded in recent years. It's not unusual to find several brands, each with multiple varieties, in a typical grocery store. This increased availability makes it easier than ever for those on a low-carb diet to enjoy their favorite tortilla-based dishes.
Store-Bought Keto Tortilla Options
While making tortillas at home offers complete control over ingredients and carb count, sometimes the convenience of a store-bought option is necessary. However, it's essential to consider that most store-bought low-carb tortillas are not gluten-free. Here's a detailed look at some of the most popular brands:
Top Tier: Best Ingredients and Nutrition
This category includes tortillas that prioritize high-quality ingredients, often being gluten-free, organic, and free from added sugars. While they might have slightly more carbs, the trade-off is worthwhile for those prioritizing clean eating.
Read also: Easy Low-Carb Cheese Crackers
NUCO Coconut Wraps
NUCO Coconut Wraps stand out with the best ingredients among keto tortillas. They are a top choice for those seeking superior nutrition.
Siete Tortillas
Siete Tortillas fit more into the paleo category but are still a viable option. The Cassava Flour variety is a good choice for those avoiding nuts.
Crepini Egg Thins
Crepini Egg Thins are a great option, though they lack flavor and are quite thin, which can cause fillings to break through. Despite this, they remain a popular choice.
Mid-Tier: Good Taste, Moderate Nutrition
These options offer a balance of good taste and reasonable nutritional value.
Mission Carb Balance Tortillas
Mission Carb Balance Tortillas taste remarkably similar to traditional tortillas. Available in most grocery stores, they are excellent for making quesadillas and even Mexican pizza.
Read also: Keto Calorie Counting: A Detailed Guide
La Tortilla Factory Low Carb Tortillas
La Tortilla Factory Low Carb Tortillas are widely available and suitable for quesadillas, enchiladas, and tacos.
Joseph’s Lavash Bread
Joseph’s Lavash Bread is similar to an Arabic flatbread and boasts top-notch ingredients.
Bottom Tier: Lower Net Carbs, Processed Ingredients
This category includes tortillas made with wheat and processed ingredients. While they typically have lower net carbs, they may not be the healthiest option. These are commonly found in most grocery stores.
Ole Mexican Foods Xtreme Wellness Tortillas
Ole Mexican Foods Xtreme Wellness Tortillas are similar to other options in this category but may not taste as good. It's generally advisable to be cautious of products labeled "Xtreme Wellness."
Detailed Reviews of Popular Brands
Keto Tortilla Company
Keto Tortilla Company tortillas are a standout choice due to their exceptionally low calorie count compared to other reviewed products.
Read also: Magnesium Supplements for Keto
Tumaro's Carb Wise
Tumaro's has rebranded and now offers a variety of flavors in their Carb Wise range.
Mission Carb Balance
Mission has improved their flour tortilla recipe, reducing the net carb count from 6g to 4g. They offer a pleasant, everyday flavor and are 8" wide.
Hero Carb Zero Tortillas
Hero Carb Zero Tortillas are praised for their excellent flavor and texture, making them ideal for quesadillas and breakfast burritos.
Guerrero Keto Tortillas
Guerrero offers several low-carb tortilla options, including street taco-sized tortillas with a unique coffee-like flavor. Their no-carb chipotle tortillas are particularly noteworthy for their smoky, spicy taste.
Mr. Tortilla Keto Tortillas
Mr. Tortilla's small, street taco-sized tortillas contain only 1g net carb each and are made with avocado oil.
Making Keto Tortillas at Home
For those who prefer a hands-on approach, making keto tortillas at home is a rewarding experience. Homemade tortillas typically have fewer carbs and use minimal ingredients, ensuring a healthier option. The following recipe uses coconut flour as a base, which provides a tortilla-like texture and absorbs flavors well.
Ingredients:
- Egg whites
- Coconut flour
- Baking powder
- Water
- Herbs and spices (optional)
Instructions:
- Combine Ingredients: In a bowl, mix egg whites, coconut flour, baking powder, water, and any desired herbs and spices. Mix well until a uniform, watery mixture forms. A food processor can be used for thorough mixing.
- Heat Skillet: Heat a skillet (any size depending on the desired tortilla size) over low heat. Ensure the pan is thoroughly heated before adding the batter.
- Pour Batter: Spray the hot skillet with cooking spray and pour a portion of the batter into the center (about 1/4 cup for a small tortilla).
- Spread Batter: Quickly tilt the skillet to spread the batter as thinly as possible. Add more batter to any uncovered areas.
- Cook Tortilla: Allow the tortilla to cook for a couple of minutes until it starts to rise or bubble, or until the underside is browned.
- Flip and Cook: Flip the tortilla and cook for an additional minute.
- Repeat: Repeat the process until all the batter is used.
Tips for Perfect Homemade Keto Tortillas:
- Grease the Pan: Ensure the pan is thoroughly greased with oil to prevent sticking. Add the oil at least one minute before adding the batter.
- Use a Lid: Covering the pan with a lid after adding the batter helps the tortilla cook through evenly, making it easier to flip.
- Add Xanthan Gum: Xanthan gum can help thicken and stabilize the batter, preventing the tortillas from falling apart.
- Stack and Store: Stack the cooked tortillas between parchment paper to prevent sticking. Store leftovers in the refrigerator for 3-4 days.
Troubleshooting Common Issues
- Tortillas Falling Apart: If the tortillas break when flipping, ensure the pan is well-greased, use a lid to steam the tortilla before flipping, or add xanthan gum to the batter.
Nutritional Comparison
Homemade keto tortillas made with coconut flour are typically very low in net carbs. The recipe above yields tortillas with less than 1g of net carbs each. In comparison, store-bought options like Mission low carb tortillas contain around 5g net carbs per tortilla.
Versatile Uses for Keto Tortillas
Keto tortillas can be used in a variety of dishes, including:
- Tacos: Use the tortillas to make soft tacos with fillings like chicken stir fry or fajitas.
- Quesadillas: Fill the tortillas with cheese and other ingredients, then cook in a skillet until the cheese is melted and the tortilla is crispy.
- Wraps: Wrap the tortillas around sandwich fillings for a low-carb alternative to traditional sandwiches.
- Mexican Pizza: Use the tortillas as a base for a quick and easy Mexican pizza.
- Breakfast Burritos: Fill the tortillas with eggs, cheese, and other breakfast fillings for a satisfying low-carb breakfast.
The Dirty Keto Dilemma
It's worth noting that most keto tortillas fall into the "dirty keto" category due to their use of processed ingredients. While cleaner options like almond flour tortillas exist, they often contain tapioca flour, which increases the carb count. Ultimately, the best choice depends on individual dietary preferences and priorities.