Are Corn Tortillas Keto?

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Written by Rahul Malpe, Certified Nutritionist and medically reviewed by Abby Courtenay

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Although Mexican cuisine is among the most popular cuisines in the world, people on a ketogenic diet tend to avoid it due to the high carb content. Nevertheless, with a few simple adjustments, it may be possible to incorporate your favorites into your keto diet.

In this article, we will discuss the most common Mexican food known as corn tortillas. We'll go through its nutritional compositions, see whether it is ok to eat on keto, and suggest alternative keto-compliant choices. 

Let's get started.


What are tortillas?

With their soft, pliable texture and slightly salty flavor, these flat circles of dough are a staple of Mexican cuisine. They can be used in a variety of dishes, from tacos and enchiladas to burritos and quesadillas. 

They are made from a dough of flour, water, and salt. The dough is then rolled out into thin sheets and cooked on a hot griddle or comal. The resulting product is soft and flexible, with a slightly chewy texture. 

The type of flour used will vary depending on the region where the food is being made. In Mexico, for example, most tortillas are made with white corn flour. In other parts of Latin America, however, wheat flour is more commonly used.

This food can be eaten fresh or stored for later. When stored, they should be wrapped in a damp cloth or placed in an airtight container to prevent them from drying out. They can also be frozen—just make sure to thaw them before trying to reheat them, as this will prevent them from becoming tough and brittle.

Ultimately there are many different ways to enjoy this delicious food. One popular way is to fill them with various meats, cheeses, and vegetables, and then fold them into a burrito. Another common way is to fill them with refried beans or rice, and then roll them into a wrap. They can also be cut into strips and fried to make chips. Additionally, they can be used as flatbreads, or grilled and served with various toppings. 


Corn tortillas nutrition facts

One of these delicious disks includes the following nutrients:
Serving size: 1 corn tortilla (24 g)

  • Calories: 52 kcal
  • Fat: 0.7 g
  • Net carbs: 9.2 g
  • Total carbs: 10.7 g
  • Fiber: 1.5 g
  • Protein: 1.4 g




Can you eat corn tortillas on a keto diet?

No, they have a relatively high number of carbs, so they are not keto-friendly.

Luckily, there are a few ways to enjoy this type of food while still sticking to your diet. You can make your own using almond or coconut flour. These types of flour are lower in carbs than traditional corn or wheat flour, and they can still be used to create delicious and versatile tortillas. 

If you are not into making your own, another possibility is to purchase low-carb versions made with alternative flours. These are available at many health food stores and online retailers. 

How many corn tortillas on the keto diet can you eat?

There are 9.2 net carbs in 1 corn tortilla, so this food is not recommended for keto. Getting under the daily 50 g net carb limit is hard enough without adding refined carbs.

The answer depends on your individual carb limit and the other foods that you eat during the day. If you want to enjoy this food as part of your daily carb allotment, you'll need to be mindful of the serving size. 


What kind of tortillas can you have on keto?

There are different types that can be enjoyed on a low-carb diet. 

One option is the cauliflower tortilla. These are made with cauliflower instead of corn, and they taste just as good. Yet best of all, they fit neatly into a ketogenic diet. 

Another option is the cheese tortilla. These are made with cheese and almond flour, and they have a slightly crispy texture. They are also quite easy to make, and they can be enjoyed as part of a keto breakfast or lunch. 




What can you have corn tortillas with?

While they are high in carbs, they can still be included in a keto meal plan in moderation. Here are some ideas to enjoy this food on a keto diet:

  • Use them as wraps for fillings such as chicken, cheese, and vegetables.
  • Make nachos by topping them with cheese and low-carb toppings such as shredded chicken or beef, salsa, and guacamole.
  • Enjoy them as a side dish with low-carb toppings such as sour cream, cheese, and salsa.
  • Make mini quesadillas by filling them with cheese and your favorite fillings, such as chicken, beef, bell peppers, mushrooms, and spinach.
  • Make enchiladas or burritos by putting low-carb ingredients in the middle of the circle, then folding in the ends and rolling it up.


Keto-friendly corn tortillas alternatives

As corn flour has a high carbohydrate count, here are some ways to make tortillas with substitute ingredients:

  • Coconut flour

Coconut flour has many health benefits, unlike white flour. Fats are abundant in this food and it is exceptionally low in carbohydrates. Because fats are easily absorbed and can boost ketone production, they are the ideal source of energy, especially on a keto diet.
There are only 3 ingredients required to make this coconut flour tortilla recipe: 1 large egg, coconut flour, and shredded cheese. The preparation of one serving of this dish takes a mere 10 minutes.

  • Almond meal

 A flour made from ground almonds is known as an almond meal. A significant portion of the fat in it is monounsaturated, which can lower your cholesterol level and lower your risk of heart disease if it’s replacing saturated fat in your diet.
Furthermore, it provides you with fiber, iron, magnesium, calcium, potassium, and manganese. The caloric content is higher, and it contains fewer carbs per cup than coconut flour. This recipe can also be made by mixing almond flour and coconut flour together. 

  • Pork rinds

Pork rinds are made by chopping up the skins of pork and then frying them in lard. They become crunchy, puffy, and hard over time. They are popular low-carb snack alternatives to chips and can also be ground into a flour-like texture. A pork rind contains no carbohydrates, making it the ideal ingredient for making this food with low carbs. 

  • Cauliflower

Cauliflower tortillas are a type of low-carb tortilla made from a vegetable instead of flour. While they may sound complicated, they're actually quite easy to make at home. 
All you need is a head of cauliflower, an egg, and some cheese. Simply grate the cauliflower into small pieces, then mix it with the egg and cheese. 
Spread the mixture onto a thin cloth, and press it into a flat circle. Then cook the tortilla on a hot skillet until browned and crispy. When it's made with cauliflower the end products are a delicious and healthy alternative to traditional flour, and they're perfect for those following a low-carb diet.



Do you have more questions? You can find the answer to each of the questions below.

They are widely available in most grocery stores and can be found in the Hispanic foods section. Some brands of low-carb versions are La Tortilla Factory, Goya, and Life Choice. Additionally, many stores that specialize in Hispanic foods will also carry low-carb types. When purchasing a low-carb version, it is important to check the label to see how many carbs there are per serving.

To start, combine almond flour, coconut flour, baking powder, and salt in a large bowl. Then, add in eggs and whisk until the mixture is well combined. Next, slowly add water until the dough is wet but not too sticky. At this point, you can either let the dough rest for 10 minutes or place it in the fridge for an hour (this will help to make it more pliable). 

When you're ready to make the tortillas, simply place a heaping spoonful of dough in the middle of a large non-stick skillet over medium heat. Using a spatula, press down on the dough and spread it out into a thin circle. Cook for one minute or until golden brown, then flip and cook for an additional minute. Repeat with the remaining dough. And that's it - enjoy your homemade keto tortillas!

When it comes to store-bought products, there are a few things to look for if you're trying to stick to a keto diet. 

First, check the ingredients list. If the tortillas are made with masa harina (a type of corn flour), they're probably not going to be keto-friendly. 

Second, take a look at the nutrition facts panel.  Most keto-friendly items will have fewer than 5 g of carbs per serving. 

Lastly, consider the size of the food. If they're smaller than 6 inches in diameter, they're more likely to be keto-friendly.

With all of that said, there are a few brands of store-bought corn tortillas that are keto-friendly: La Tortilla Factory's Low Carb/High Fiber Tortillas and Mission's Carb Balance Soft Taco Flour Tortillas.

They can be, as long as you use keto-approved flour made out of almond, coconut, or cauliflower. These flours are low in their overall carb content, which means you don’t have to worry about getting kicked out of ketosis.

Yes, they can be keto-compliant if you control how many you eat. 1 La Perla tortilla has 5.7 carbs, so you may be able to eat 1 or 2, as long as you plan the rest of your carbs for the day accordingly. 

The glycemic index of this food is 46, so it is a low GI food.


Other high-carb grains and starches