Low Carb Tortillas and Meal Ideas to Spice up Your Life


low carb Tortillas

If you would like to find out which brands and kinds of tortillas are the best fit for a low carb diet, then look no further than this article. 

Here, you will learn how to make your own low carb/Keto-friendly tortillas using coconut flour!  Who knew it could be so easy to enjoy fresh, homemade tortillas!  You will also discover a variety of scrumptious, low carb recipes to add to your meal plan, inspired by the flavors of Mexico.  These great dinner options are like a Mexican fiesta in your mouth! 

Later in this article, you’ll find a variety of tasty North American style lunch wraps using tortillas.  Perfect for the busy dieter on the go. You’ll find yourself less-likely to hit the nearest fast food drive-thru on your lunch break, when you pack one of these healthy, mouth-watering wraps, filled with low-carb toppings.

These low carb meal ideas using tortillas are nutritious and delicious. Your kids will even love them, too!

So mix it up with Mexican Mondays or Taco Tuesdays. There’s no need to feel bored or deprived while following a low carb diet plan. 

Get ready to add a little spice into your life!

Are Tortillas Low in Carbs?

Some tortillas that are made with corn and/or coconut flour are low in carbs; while others made with white flour are the worst offenders.  Since a daily limit of 20 to 60 grams of carbohydrates is typical with a low-carb diet, certain brands of tortillas are a great option for a low carb nutrition plan. 

keto Tortillas

Overall, corn tortillas are lower in carbs than whole-wheat tortillas and plain flour tortillas.  But you can make your own homemade tortillas with coconut flour that are even lower in carbs than corn tortillas.  The recipe is included in later in this article.

Always be mindful of the carb content of your fillings, especially items like corn or beans, as net carbs can tally up quickly, if you’re not careful. 

Tortillas versus Bread – The Great Debate

There are a number of tortilla brands that are much lower in carbs than bread.  With bread at 12 grams of carbs per slice, combined with sandwich fixings, it’s easy to rack up over 30 grams of carbs in just one sandwich!

Tortilla wraps make a great alternative to sandwiches as they are just as filling and usually lower in carbs.  Because wraps are more condensed, they are more filling than a traditional sandwich.  Plus, you only need to use one tortilla to make a wrap, whereas you need two slices of bread for a typical sandwich.  The carb savings can be exponential! 

However, you must be careful when selecting which brand of tortillas to buy.  Some brands are higher in carbs and should be avoided while on a low carb diet.  Don’t be fooled by high carb tortilla brands that use marketing buzz words like ‘all natural’ or ‘low fat’, but contain more calories and carbs than a regular slice of bread.  See the chart below for the best brands to eat on a low carb lifestyle.

Don’t forget to read the nutritional information on the product when buying tortillas from your local grocery store or online.  Find an option that is low in carbs and contains healthy ingredients.  Make sure the brand you choose isn’t packed with unnecessary chemicals that you can barely pronounce. Natural ingredients should be easy to read and understand so that you can easily determine what exactly you’re putting into your body. 

Which Tortilla Brands are Lowest in Carbs?

[table id=1 /]

All of these brands can be purchased online on Amazon’s web site; however, they may be available at your local grocery store as well, depending on where you live.

Low Carb Tip: 

If you’re at your daily carb capacity, lettuce wraps are an awesome carb -free meal hack.  Simply wrap your burrito toppings in a large lettuce leaf, dip in sauce of choice and enjoy!  You’ll get that same great burrito taste, with none of the carbs!

Which Brands of Tortillas Should I Avoid on a Low Carb Diet?

Although these tortillas are healthy options for other diets, such as Weight Watchers, they are higher in carbs and therefore are not recommended for a low carb diet plan.

[table id=2 /]

Which Brands Taste the Best?

Check out the Homemade Low Carb Tortilla Recipe in this article to make your own healthy, low carb tortillas using coconut flour! 

Although nothing beats homemade, Mama Lupe’s tortillas take first place as one of the better tasting low carb options that you can buy.  They are a winner in terms of size, net carbs, taste and texture! 

Mission brand comes in at a close second place and should get an honourable mention.

Types of Tortillas and their Health Benefits

Generally, tortillas are made from corn flour and white or whole wheat flour.  However, low carb tortillas may mix in other types of flour, such as coconut flour, which is better suited to a low carb diet.  Stick with the low carb brands mentioned above, as they contain less carbs in their nutritional breakdown than the following generic versions:

[table id=3 /]

Corn Tortillas can aid in weight loss.  They are gluten-free, wheat-free, and lower in carbs than flour high in dietary fibre which makes them good for the digestive system.  They contain a variety of vitamins and minerals and are high in Phosphorus.  Plus, they’re smaller than flour tortillas and contain fewer calories and carbs than flour tortillas. 

Whole Grain Tortillas are higher in complex carbohydrates but you can find some low carb varieties if you look out for them.  They’re high in dietary fibre, which provides energy and supports healthy digestion. Adequate fibre intake also increases satiety, helps control cholesterol levels and reduces the risk of heart disease. Whole grain tortillas are also high in B vitamins, which support a healthy nervous system. They also contain antioxidants and trace minerals, such as zinc, copper and magnesium.

Coconut Flour Tortillas are hard to find in stores, but fear not – they are easy to make yourself at home.  When it comes to making low carb tortillas, coconut flour works wonderfully as it is so absorbent that less flour is required to make the batter. Coconut flour also creates a tortilla-like texture and gives off minimal flavor, except for the spices you add to the batter. Increase the flavour quotient with ½ teaspoon of garlic powder or ½ teaspoon of onion powder.  See the recipe below for Homemade Low Carb Tortillas.

white low carb Tortillas

Homemade Low Carb Tortillas Recipe

Contains only 6 grams of Net Carbs per tortilla!

Ingredients:

  • 2 eggs
  • 2 egg whites
  • 5 ounces. cream cheese
  • 1½ teaspoon ground psyllium husk powder
  • 1 tablespoon coconut flour
  • ½ teaspoon garlic and/or onion powder.
  • ½ teaspoon salt

Instructions:

  1. Heat the oven to 400°F.
  2. Beat eggs and whites with a hand blender for a few minutes until fluffy. Add cream cheese and mix until batter is formed.
  3. Add salt, spices, psyllium husk and coconut flour in a small bowl and mix. Add the flour mixture to the batter a little at a time, continuing to mix well. Let the batter sit for a few minutes, until it thickens to the consistency of pancake batter.  
  4. Line two baking sheets with parchment paper.  Spread the batter thinly on top of parchment paper in circles to form 5 tortillas.
  5. Bake on upper rack for approximately 5 minutes until the tortilla browns at edges. Be careful the bottom of tortillas don’t burn.
  6. Serve with Tex-Mex seasoned ground beef and salsa.  Top with grated cheese.  Cheddar makes it better!

Alternatives:

You can use egg whites only if you choose to cut out the yolks for a lower in cholesterol option. Five egg whites would be sufficient for this recipe.

Low Fat Frying Method:

If you prefer your tortillas fried, use a non-stick pan with a low calorie cooking spray. Add a drop of canola oil to the pan and place over medium heat.

Add a large spoonful of the batter in the middle of the pan and swirl it around to spread it out to the whole surface of the pan. This will give you a thin tortilla, or crepe if you prefer. Cook until batter sets and then flip.  Cook other side for approximately 1 minute.

Easy Meal-Prep.

You can also prepare tortillas ahead of time to use later in the week.  Let them to cool completely before stacking them with parchment paper in-between each tortilla. Wrap the stack of tortillas in plastic wrap and store in the fridge for 2-3 days or in the freezer for up to 3 months.

Use Tortilla Bread to Make Low Carb Pizza!

Tortilla bread makes a delicious thin crust pizza.  Simply follow the same recipe as above for Homemade Tortillas, only make your tortilla larger and thicker (but no thicker than 1/3 of an inch).  Spread batter on a pizza pan (without holes) or baking sheet and bake for 6 – 8 minutes at 400°F.

Top with a serving of protein, like low fat turkey peperoni, your favorite veggies (mushrooms, green peppers, onions, olives) and low fat mozzarella cheese.  This recipe serves 4 and makes a delicious and nutritious pizza the whole family can enjoy.  Even the kids will love it!

Low Carb Tip:

Use unsweetened spaghetti sauce or make your own sauce with red tomato pesto or tomato paste, olive oil, basil and oregano.

Easy Homemade Low Carb Tortilla Chips Recipe

  1. Cut 2 low carb tortillas into 8 triangular wedges.
  2. Spray both sides with low-calorie cooking spray.
  3. Add sea salt and/or seasonings of choice (chili powder, garlic powder or paprika work best).
  4. Bake for 5-8 minutes or until crispy.

These are ‘nacho’ typical tortilla chips.  These are low in fat and carbs.  Plus they’re so easy to make!  Simply top with seasoned chicken or lean ground beef, cheddar cheese and a dollop of sour cream.  Serve with salsa and guacamole for dipping.  These nachos taste so good, you’ll be ready to shout, “Arriba!”

How to make Tortilla Bowls:

  1. Preheat oven to 375°F.
  2. Heat tortillas until warm
  3. Coat each side of tortilla with cooking spray.
  4. Turn a 12-cup muffin tin upside down. Nestle a tortilla in the space between 4 cups to form a “bowl.”
  5. Fill with salad and chili for a tempting taco salad or add your favorite burrito toppings for a delicious burrito bowl!

How to Create Your Own Taco Shells:

  1. Preheat oven to 350 °F
  2. Fold corn tortilla in half and place upside down on upper oven rack by weaving halves through the spaces in oven rack.
  3. Bake until crispy.

Taco ‘bout delicious! 

Low Carb Mexican Recipes Using Tortillas:

Tortilla Soup

Ingredients:

  • non-stick spray
  • 1 lb fresh chicken cut into chunks or shredded
  • ½ cup low carb salsa, hot or mild
  • 2 cups chicken broth divided
  • 8 ounces shredded Mexican cheese
  • ¼ cup heavy cream
  • salt and pepper
  • 2 small low carb tortillas cut into small strips
  • fresh cilantro and extra cheese to garnish

Instructions:

  1. Use tongs to carefully remove the chicken, and shred it with fork.
  2. Spray a slow cooker or Instant Pot bowl with non-stick spray and add the chicken, salsa, and one cup of the broth. Cook on high (slow cooker setting if using IP) for one hour.
  3. Return the shredded chicken to the slow cooker bowl, and add the remaining chicken broth, shredded cheese, heavy cream, salt and pepper. Cover and cook on high for 30 minutes.
  4. Spoon the soup into serving bowls. Garnish with the tortilla strips, fresh cilantro and extra cheese.

Taco Salad

  1. Heat ½ cup chili of choice (Homemade chili using ground chicken is a heart healthy option, but you can also look for a carb conscious canned chili or vegetarian version at your local grocery.)
  2. Bake your own tortilla bowl (See the easy recipe included in this article, above.)
  3. Add salad to tortilla bowl and top with chili, hot sauce and a dollop of sour cream.

One-Pot Holy Enchiladas

Ingredients:

  • 2 tablespoons coconut oil (for searing chicken)
  • 1 pound chicken thighs, deboned, skin removed.
  • 1/2 cup low carb enchilada sauce (Ortega brand has only 3 grams of carbs per ¼ can)
  • 1/3 cup water
  • 1/4 cup minced onion
  • 4 ounces green chillies, minced

Toppings:

  • Diced avocado
  • Shredded cheese
  • Diced chili peppers or Red pepper
  • Sour cream
  • Diced tomato

Instructions:

  1. In a pot over medium heat melt coconut oil. Once hot, sear chicken thighs until lightly brown.
  2. Pour in enchilada sauce and water then add onion and green chilies. Reduce heat and cover to simmer. Cook chicken for 17-25 minutes or until chicken is tender and cooked full to an internal temperature of least 165°F.
  3. Cool and place chicken and onto a cutting board. Chop or shred chicken. Wrap chicken inside 4 medium sized low-carb tortillas, (*See above.  The best low carb brands are mentioned in this article). 
  4. Roll up and wrap each chicken-filled tortilla tightly, then add stuffed tortillas back into the pot in a row, spooning some of the sauce on top.
  5. Let simmer in sauce on low for an additional 8 minutes to reduce and allow flavors to mingle.
  6. Top with avocado, cheese, chili or red peppers, tomato and a dollop of sour cream to serve.

Serve over a bed of Mexican Fiesta Cauliflower Rice, if desired. (Recipe included in this article).

Low Carb Tip

If you’re having trouble finding a low carb enchilada sauce at your local grocery store, simply use less of the original style sauce and dilute it with a bit more water to reduce overall carb content.  After adjusting your ratios of sauce to water, you may wish to add a little Mexican seasoning for added flavouring.

Tortillas keto in pan

Chicken Quesadilla

  1. Sauté 1 boneless, skinless chicken breast, then cool and shred or chop chicken in one tablespoon canola oil.    Add chicken back to pan, along with diced onion and peppers and 3 heaping tablespoons of hot or mild salsa.  Combine and cook until onions are translucent and peppers soften slightly, yet retain some crunch.
  2. Top 1 medium-sized low carb tortilla with mixture and 1 ounce of sharp cheddar cheese and 1 ounce of reduced fat mozzarella.  Spread chicken/pepper mixture and cheese all the way out to edges (like a pizza).
  3. Place another low carb tortilla on top.
  4. Bake in oven at 300°F until cheese melts and tortilla browns slightly.  It should take less than 5 minutes watch it closely to avoid burning.

Makes 2 Servings.

Chicken Fajita

  1. Copy instructions 1 and 2 in Chicken Quesadilla recipe above.
  2. Place chicken and salsa mixture onto low carb tortilla along diameter.  Top with 1 ounce of sharp cheddar cheese and a dash of hot sauce for added zing.
  3. Roll it up and enjoy.  Serve with sour cream and/or guacamole.

Makes 1 single serving. 
           

Beef Taco Bowl

  1. Brown ½ pound Ground beef in frying pan, drain and stir in taco seasoning to taste.
  2. Bake your own tortilla bowl (See the easy recipe included in this article, above.)
  3. Add lettuce, tomato, and ground beef to tortilla bowl and top with hot sauce, if desired, a dollop of sour cream and of course, cheese!  Yum!

Makes 1 single serving.  If cooking for a family of 4, adjust recipe to 1
pound of lean ground beef to make 4 taco bowls.

Beef and Bean Burrito

  1. Brown ½ pound Ground beef in frying pan, drain and stir in taco seasoning to taste.  Add 1 tablespoon black beans, rinsed and mashed.  (Use only 1 tablespoon of beans as they are high in carbs).
  2. Place a heaping spoonful of beef and bean mixture on a low carb burrito and spread across diameter.  Add one spoonful of cauliflower rice and other low-carb toppings of choice.  (*See The Low Carb Toppings list featured in this article for a list of ideas).
  3. Roll up tightly and enjoy!

Makes 1 single serving. 

Mexican Fiesta Cauliflower Rice Recipe

Enjoy as a delicious, low-carb side dish or pilaf, to compliment the Mexican-inspired recipes in this article.  You can also add it to your enchiladas or burritos as a low carb filling.

Ingredients:

  • 4 cups Cauliflower heads crumbled
  • 1 teaspoon Canola oil.
  • ½ medium Onion, finely diced.
  • 1 small Tomato, diced.
  • ½ Red pepper, seeds and innards removed, minced.
  • 2 tablespoons Tomato paste.
  • ½ Teaspoon Tex-Mex Seasoning
  • ¼ teaspoon Cayenne pepper.
  • 1 teaspoon sea salt.
  • 2 garlic cloves, pressed.
  • Chopped Cilantro to taste. *Optional.

Instructions:

  1. Add oil to frying pan or wok over medium-high heat.  When hot, add the onions, tomatoes and jalapeno and sauté until slightly softened, about 3 minutes. 
  2. Add the garlic and cauliflower, sauté until the cauliflower is tender, 2 minutes.  Do not overcook.
  3. Add the tomato paste, Tex-Mex seasoning, cayenne, and salt.  Stir to combine.  Cook for 1 minute or until heated through.
  4. Add cilantro to taste and serve.

Makes 4 servings.  

Meal Prep Tip:


Store remaining servings in fridge for future meals.

keto Tortillas in hand

Low Carb Burrito Fillings / Taco Toppings:

Grains and legumes like corn, beans, rice and quinoa are higher in carbs and should generally be avoided on a strict low-carb diet.  Eating them in very small amounts is fine if you wish to sprinkle them on sparingly, however there are many other low carb topping options to compliment Mexican food.

Salsa and guacamole are excellent low carb topping options.  Avoid adding rice to your enchiladas as it will increase your carb quotient.  Instead, use seasoned ground beef, onion, celery, tomatoes, and chilies.  You can even use cabbage leafs to wrap up your enchiladas instead of tortillas.  They taste a lot like cabbage rolls, but with a Mexican kick!

Don’t be afraid to vary it up when using your low carb tortillas. Instead of ground beef, you might also want to try ground chicken in your burritos or quesadillas.  Try fish tacos for a leaner option.  *See the recipe in this article for homemade taco shells using low carb tortillas.

Be sure to experiment with all the low carb toppings on this list to find out which combinations you enjoy best!

[table id=4 /]

What Other Ways Can my Family Enjoy Low Carb Tortillas?

Tortillas aren’t just for Mexican food.  These healthy wraps are a great option for the low carb dieter and make a wonderfully balanced meal the whole family can enjoy. 

They’re also a perfect addition to your kids’ lunch boxes.  Packed with protein, fibre and essential nutrients, these wraps are sure to keep their bodies energized and their minds bright all day at school. 

7 Low Carb Wraps for Breakfast, Lunch or Dinner

Bacon and Egg Breakfast Burrito

  1. Scramble 1 egg in frying pan using ½ teaspoon Canola oil.  Be sure to spray pan first with cooking spray to avoid sticking.
  2. Fry 2 strips of turkey bacon.
  3. Wrap egg and bacon with one of the low carb tortillas recommended in this article along with a 1-ounce serving of grated cheddar cheese.
  4. Roll up wrap tightly and serve.

Easy Egg-Salad Wrap

  1. Boil, shell and chop 1 egg.  Boil for exactly 11 minutes for a perfect hard-boiled egg and no less, (prevents that yucky grey discoloration from forming around the yolk). 
  2. Add chopped boiled egg, diced celery, onion, paprika and sea salt – all to taste. 
  3. Spread 1 heaping spoonful of mixture, along with a handful of shredded ice berg lettuce, across diameter of low carb tortilla.
  4. Roll up wrap tightly and serve.

Super Simple Tuna-Salad

  1. Drain can of tuna, add to bowl with 2 tablespoons mayonnaise, combine mixture with diced celery, onion.
  2. Season with fresh ground black pepper and sea salt to taste. 
  3. Spread 1 heaping spoonful of mixture, along with a few leaves of ice berg lettuce, across diameter of low carb tortilla.
  4. Roll up wrap tightly and serve.

Chunky Chicken Salad

  1. Same recipe and steps above, just use 3 ounces of cooked and chopped chicken breast instead of tuna.  Combine Mixture and season with sea salt and fresh ground black pepper to taste.
  2. Spread mixture, along with a few lettuce leafs, across diameter of low carb tortilla.
  3. Roll up wrap tightly and serve.

Greek Salad Veggie Wrap

  1. Prepare Greek salad with romaine lettuce, cucumber slices, halved cherry tomatoes, red onion and black olives.  (Determine amounts based on own preference).
  2. Place large handful of salad onto low carb tortilla.  Add a squirt of low-carb Greek salad dressing and crumble on a 1 ounce serving of feta cheese. Season with sea salt and fresh ground black pepper to taste.
  3. Roll up wrap tightly and serve.

Heart Healthy Ham and Cheese

  1. Place slices of black forest ham (2 ounces) and 1 ounce cheddar cheese, along with a few lettuce leafs, across diameter of low carb tortilla.  Add mayonnaise and/or mustard, as desired.  Season with sea salt and fresh ground black pepper to taste.
  2. Roll up wrap tightly and serve.

* Serving of ham is based on a 2-ounce serving size.  Amount will depend on the thickness of slices and the brand you purchase.

Clubhouse Style Turkey and Bacon

  1. Place 2 slices of cooked bacon or turkey bacon and 2 ounces of sliced deli-style turkey across diameter of low carb tortilla. 
  2. Add a few lettuce leafs and tomato slices.  Spread on 1 teaspoon mayonnaise and a 1-ounce slice of cheddar cheese.  Season with sea salt and fresh ground black pepper to taste.
  3. Roll up wrap tightly and serve.

* Serving of turkey is based on a 2-ounce serving size.  Amount will depend on the thickness of slices and the brand you purchase.


With all these delicious low carb options, there’s no excuse for another boring sandwich…

And that’s a wrap!

Melissa Marshall

A litigation paralegal and writer. Her first novel debuts this fall. She lives with her kitten, Zoey overlooking the waterfront in beautiful Dartmouth, Nova Scotia - also known as the “City of Lakes”.

Recent Content