- What are Corn Tortillas
- Are Corn Tortillas Keto?
- Carbs in Corn Tortillas
- Keto-Friendly Corn Tortillas Alternatives
- Keto Tortilla Recipes
- Bottom Line
Popular in Mexican dishes, corn tortillas are considered by many as a “healthier” alternative to flour tortillas because they’re gluten-free and have fewer carbs. But for people on a very low-carb keto diet, it’s important to note that nearly all breads are off-limits. This begs the question — are corn tortillas keto?
EAT TORTILLAS, DITCH THE CARBS
Get our top 5 low-carb tortilla recipes
If you’re trying to reduce your carbohydrate intake, this guide discusses what corn tortillas are, corn tortilla carbs, and good alternatives for your keto dishes.
What are Corn Tortillas?
Corn tortillas (Tortillas de Maíz) are a type of thin, unleavened flatbread often used for tacos and taquitos. There are lots of ingredients to enjoy them with, such as beef, chicken, beans, cheese, salsa, and more. You can even slice them up to make chips or cut them into strips as salad toppers.
Some people make their own corn tortillas at home by buying masa harina (dried corn dough) and combining it with salt and water, then cooking the shaped tortillas on a frying pan. With masa harina on hand, you’ll be able to skip the whole nixtamalization process, which involves soaking and cooking corn in an alkaline solution (*).
Are Corn Tortillas Keto?
Given that these are authentic corn tortillas — made with corn flour — they’re not suitable for the keto diet. As a starchy vegetable, corn is high in carbs, and should be avoided. Keep in mind the daily recommended carb intake to maintain ketosis, which is less than 50 grams per day (*).
Carbs in Corn Tortillas
According to the USDA, one large corn tortilla (44 grams) has 19.6 grams of total carbs and 2.77 grams of fiber, which gives us 16.83 grams of net carbs. This number is too high to be keto-friendly, considering that you’ll be consuming other foods with carbs — unless you’re eating mostly meat on keto.
Moreover, note that store-bought corn tortillas may vary in their carbs depending on the brand. But as long as they’re made from corn, a high-carb vegetable, these tortillas are generally off-limits on keto.
Pro tip: If corn tortillas are among your favorite foods, there are only two instances where you can have them. One is if you’re following a targeted keto diet (TKD). In that case, have a serving of corn tortilla around your workout. The other is if you’re doing a cyclical keto diet (CKD) in which you’re allowed to eat more carbs one to two days a week.
EAT TORTILLAS, DITCH THE CARBS
Get our top 5 low-carb tortilla recipes
Keto-Friendly Corn Tortillas Alternatives
Unless you follow a targeted or cyclical version of the keto diet, it would be best to avoid corn tortillas. Nowadays, you can find low-carb substitutes for almost anything, so it’s not impossible to discover options that are equally good — and even better for weight loss and blood sugar management.
Check out these corn tortilla replacements:
- Almond flour tortillas: These low-carb tortillas are gluten-free and made from almond flour. Other ingredients may include eggs and psyllium husk. One serving (one tortilla) provides only about 3 grams of net carbs.
- Coconut flour tortillas: Made with coconut flour, these tortillas are a source of medium-chain triglycerides or MCTs, which support ketosis (*). One serving (one tortilla) provides about 6 grams of net carbs.
- Pork rind tortillas: Pork rinds or chicharrones have no carbs, which makes them a great ingredient for keto tortillas. Simply combine them with eggs, garlic powder, cumin, and water. One serving (one tortilla) provides less than 1 gram of net carbs.
- Cauliflower tortillas: Cauliflower, one of the best low-carb veggies, can be used together with eggs, garlic powder, and cheese to make tortillas. One serving (one tortilla) provides only 1 gram of net carbs.
- Oopsie bread: Known as cloud bread, oopsie bread is also a low-carb alternative to corn tortillas. It’s made of simple ingredients, such as egg whites, cream cheese, and cream of tartar. One serving (one piece) provides less than 1 gram of net carbs.
- Lettuce wraps: Lettuce wraps won’t probably be the first thing you’ll think of to replace corn tortillas — however, they’re wonderful for wrapping deli meats and cheese. The trick is to use large iceberg lettuce leaves. One serving (one large leaf) provides less than 1 gram of net carbs.
Keto Tortilla Recipes
Thanks to keto-friendly flour substitutes like almond flour and coconut flour, there’s no shortage of tortilla recipes you can enjoy with your loved ones. Check these out:
The Bottom Line
Can you eat corn tortillas on keto? As you’ve learned, corn tortillas are generally off-limits due to their higher carbohydrate content. A large corn tortilla has 16.83 grams of net carbs.
However, if you follow a targeted keto diet (TKD) or cyclical keto diet (CKD), you may be able to consume them within reason — around your workout times for TKD and during your higher carb days for CKD.
EAT TORTILLAS, DITCH THE CARBS
Get our top 5 low-carb tortilla recipes
Enjoy low-carb corn tortillas with better substitutes like the ones made from almond flour and coconut flour, and even lettuce wraps if you can’t make keto tortillas from scratch!
3 References
FAQs
Always check the nutrition label to ensure they fit within your daily macronutrient goals. Traditional wheat tortillas are high in carbs, but there are keto-friendly alternatives like almond or coconut flour tortillas.
Is it okay to eat low carb tortillas on keto? ›
Choosing a Lower Carb Tortilla
Looking for one that's about 15 grams of carbs or less per tortilla is reasonable, which also equates to one slice of bread. On some packages you'll find the “net carbs” showcased, which are typically used for folks following a keto diet.
What makes a tortilla low-carb? ›
When it comes to making low carb tortillas, we've tried most different low carb flours, from almond flour to oat fiber to ground flax meal. Nothing has worked quite as well as coconut flour, and since it is so absorbent, less flour is needed to make the batter.
What is the difference between carb balance tortillas and regular tortillas? ›
Mission Carb Balance Whole Wheat Low Carb Tortilla
Pros: Lower in calories and total carbohydrates compared to regular tortillas, high in fiber which may help keep you full longer, moderate in protein compared to traditional tortillas. Soft and pliable, versatile for various fillings.
Does low carb tortillas have sugar? ›
Low carb and great taste are taken to the extreme with our Mission Carb Balance Flour Tortillas. Just 2g net carbs and zero grams of sugar per serving, these fiber-filled, low carb tortillas can make any of your favorite meals Better For You.
Do low carb tortillas raise blood sugar? ›
Low carb tortillas can be a great option for people with diabetes if you enjoy the taste of them. But, if you don't like them, there's no need to force yourself to eat them. There are plenty of options when it comes to tortillas for diabetes that aren't considered low carb, but are still very blood sugar friendly.
How many carbs a day on keto? ›
The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day—less than the amount found in a medium plain bagel—and can be as low as 20 grams a day. Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein.
Are corn tortillas OK on a low carb diet? ›
No flour or corn tortillas and chips – Although corn tortillas are gluten-free, they are definitely not carbohydrate-free. Flour and corn tortillas are both high in empty carbs, so it's best to avoid them (and tortilla chips) altogether or substitute them for healthier options.
What is better for keto flour or corn tortillas? ›
Corn tortillas are low carb, but they are not zero carbs. That's important if you're on a keto or no-carb diet, where you're carefully monitoring your net carbs intake. They are a fantastic low-carb alternative to flour tortillas and can help you out in a low-carb diet or a weight loss diet.
How many points is a low-carb tortilla? ›
The Carb balance tortillas are great if you are doing weight watchers. At only 2 points, they're a must have.
Whenever you eat a ton of fiber in one sitting it can cause gas, bloating, constipation, and cramping. While this can sometimes happen with naturally fibery foods (like beans), it's much more likely to happen with bars (and other foods like low carb tortillas) because of the super-high concentration of fiber.
What are the healthiest tortillas? ›
When it comes to nutrition, corn tortillas have the advantage of being made from whole grains, with fewer calories, sodium, and carbs but more fiber than flour tortillas. They're also gluten-free. As for cooking and eating, some people complain that corn tortillas break easily.
Are carrots keto? ›
The bottom line. Carrots can be eaten on keto, but it may be difficult to include them regularly or in large quantities, as they contain a fair amount of carbs. Some less starchy alternatives to enjoy raw or cooked include celery, broccoli, and cauliflower.
Can I eat low carb tortillas on keto? ›
Going keto doesn't mean giving up tortillas—or tortilla chips! If you love Mexican food, you may wonder what you can use as a wrap for taco, fajita and burrito fillings when doing a low-carb diet.
How many carbs should I eat a day? ›
How many carbohydrates do you need? The Dietary Guidelines for Americans recommend that carbohydrates make up 45% to 65% of total daily calories. So if you get 2,000 calories a day, between 900 and 1,300 calories should be from carbohydrates. That translates to between 225 and 325 grams of carbs a day.
What are keto wraps made of? ›
KETO MIX (MODIFIED FOOD STARCH, VITAL WHEAT GLUTEN, CELLULOSE, OAT FIBER, WHEAT PROTEIN ISOLATE, GUAR GUM, MONO-DIGLYCERIDES, CALCIUM PROPIONATE, SODIUM BICARBONATE, SALT, FUMARIC ACID, SODIUM ALUMINUM SULFATE, SODIUM ALUMINUM PHOSPHATE, SORBIC ACID), WATER, OLIVE POMACE OIL, STEVIA EXTRACT (REBAUDIOSIDE A, OTHER ...
Are mission low-carb wraps keto friendly? ›
Mission Zero Net Carb Tortillas have the super soft texture and great taste you want in a tortilla, but without all of the carbs you don't. Our zero net carb tortillas are also keto certified. Try our tortillas filled with sliced turkey, sharp cheddar, and apple-arugula salad for an easy dinner everyone will love.
What is dirty keto? ›
Dirty keto diet is a type of ketogenic diet that is high in ultra processed foods (fast foods), artificial ingredients, and pre-packaged foods. Unlike traditional keto diet or clean keto, it has no regard for the quality of food consumed, as long as it fits into the dieter's daily macros.
Is salsa keto friendly? ›
Yes, as we talked about above salsa is definitely keto friendly! Salsa usually only has a few grams of carbs per serving and is loaded with nutritious ingredients, so you can add a burst of flavor to your meals without any guilt. Just be sure to choose a salsa without any added sugar.
