Are corn tortillas keto friendly? – Calories, Nutrition and Keto Recipes

Are corn tortillas Keto-Friendly?

No, traditional corn tortillas are not keto-friendly. The ketogenic diet, or keto diet, is a very low-carb, high-fat diet that emphasizes lowering carb intake and replacing it with fat. As corn is a grain and rich in carbohydrates, it doesn’t fit well within the keto diet. However, there are many substitute products on the market, like low-carb tortillas, that can be a great alternative for those sticking to a ketogenic diet.

Nutritional Facts About corn tortillas

Corn tortillas, although not suitable for a keto dietary plan, offer worthwhile nutritional benefits. They are naturally gluten-free, a good source of fiber, and contain some essential vitamins and minerals such as calcium and magnesium. However, they have a high carbohydrate content which is the reason they are unsuitable for a keto diet.

Here is the nutritional value per 100 grams of corn tortillas:

What is the Average Weight?

The weight of a corn tortilla can vary depending on its size and thickness. However, a standard, commercially prepared, medium-sized corn tortilla usually weighs around 25 grams.

Additional Information About corn tortillas

Corn tortillas provide small amounts of iron, vitamin B6, niacin, folate, thiamine, and Riboflavin. Made from corn, a rich source of resistant starch – a type of dietary fiber that’s thought to improve gut health and slow digestion.

Other Foods To Match With

Apart from being the classic choice for tacos, enchiladas, and wraps, corn tortillas can be paired with a variety of foods due to their neutral flavor. They can be used to accompany soups, scrambled eggs, or paired with grilled meats. You can also bake them into chips for a delicious side to guacamole or salsa. Their versatility extends to dietary preferences as well – they complement vegan, vegetarian, and gluten-free dishes effectively well.

1. Low Carb Enchiladas

Classic enchiladas can be made keto-friendly by using low-carb tortillas instead of corn tortillas. Low-carb tortillas are high in fiber and can help reduce net carb content. These enchiladas are filled with flavorful, spicy meat and topped with melted cheese for a satisfying meal.

2. Keto-friendly Chicken Tacos

By using lettuce wraps instead of corn tortillas, these keto-friendly tacos ensure a crunch in every bite, without breaking your carb limit. They are filled with marinated chicken, fresh salsa, and avocado making them both healthy and delicious.

3. Keto Quesadillas

Even on a keto diet, you can still enjoy quesadillas. Almond flour tortillas and cheese make this a low-carb and yielding dish. It’s a great option for quick meals, offering a comforting taste of melted cheese and optional tasty fillings like grilled chicken or vegetables.

4. Keto-friendly Chiles Rellenos

This recipe switches the traditional corn tortillas with low-carb tortillas, making it keto-friendly. The dish features delicious Mexican flavors by stuffing Poblano peppers with cheese and spices, giving a satisfying blend of spicy and savory.

5. Zucchini Tortillas Tacos

Zucchini tortillas are an excellent alternative to corn tortillas for those on a keto diet. Loaded with flavorful seasoned meat, lettuce, cheese, and sour cream, these tacos provide all the authentic Mexican flavors without the extra carbs.

6. Keto Nachos

These delicious Nachos are made keto-friendly by using homemade cheese chips instead of traditional corn chips. Top these chips with grass-fed beef, cheese, and a handful of fresh veggies for a crunchy and satisfying meal.

7. Egg and Cheese Wrap

Breakfast burritos don’t have to be off the table when on a keto diet. By using an egg and cheese wrap instead of a corn tortilla, you can enjoy a high protein, low carb breakfast that keeps you satsified for longer. Fill with avocado, bacon or your prefered filling.

8. Keto-friendly Beef Tostadas

Try beef tostadas on a keto diet by using cheese shells rather than corn shells. These crunchy shells paired with seasoned beef, lettuce, and cheese make a flavorful and refreshing dish that fits well within keto guidelines.

Please note that traditional corn tortillas are not typically considered keto-friendly due to their high carb content. However, there are many low-carb and keto-friendly alternatives available to substitute in most dishes. The key to maintaining a keto diet is to keep net carbs low, which is achievable by using alternatives and checking food labels.

Frequently Asked Questions about corn tortillas and Keto

Are corn tortillas keto friendly?

No, corn tortillas are not typically considered keto-friendly. The ketogenic diet is a high-fat, low-carb diet that usually involves consuming less than 50 grams of carbohydrates per day. An average corn tortilla contains around 12-14 grams of carbs, which is quite high considering the strict carb limit on a keto diet.

Can I eat corn tortillas in moderation on a Keto diet?

Even if eaten in moderation, corn tortillas can still add up a significant amount of carbs over the day. If you’re really missing tortillas while on a keto diet, it would be better to opt for keto-specific tortilla recipes that replace corn or flour with low-carb substitutes like almond flour or coconut flour.

How many carbs are in a corn tortilla?

The carb content in a corn tortilla varies depending on its size, but an average 6-inch corn tortilla contains approximately 12-14 grams of carbs. This means that even one or two corn tortillas can account for a large portion of your daily carb limit on a ketogenic diet.

What are some alternatives to corn tortillas that are keto-friendly?

There are numerous keto-friendly alternatives to traditional corn tortillas available. Lettuce wraps are a popular and healthy alternative that provide the necessary crunch. Other great alternatives include tortillas made with low-carb ingredients, such as almond flour, coconut flour, or even cheese. You can also find several commercial keto-friendly tortillas on the market.

How can I satisfy my tortilla cravings while on a Keto diet?

There are a number of keto-friendly wraps and tortillas available in the grocery store or online. These are typically made with low carbohydrate ingredients such as almond flour, coconut flour, and flax meal. Additionally, you can make your own at home to have complete control over the ingredients. Another great solution is to use low-carb vegetables like lettuce or cabbage as a wrap. These provide a similar function without the high carb content of traditional tortillas.

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