Taco Tuesdays just got a whole lot healthier. With this street-style keto tortilla recipe, you can indulge in your favorite dish while feeling satiated and maintaining ketosis. How often have you had to turn down a delicious-looking taco because you knew the tortilla was packed with carbs?
Regular flour tortillas contain over 26 grams of total carbohydrates in one small tortilla[*]. Corn tortillas, while gluten-free and slightly less carb-intense, still carry 12 grams of carbs[*]. If you enjoy two to three tacos in one sitting, you just used up your total carb allotment for the day.
These street tacos are a great recipe for anyone looking for a low carb or ketogenic alternative for enchiladas, tacos or quesadillas. Take one peek at the nutrition facts and you can see our keto tortilla recipe contains just 4 grams net carbs and 20 grams total fat.
The Benefits of Coconut Flour
While many low carb tortillas are made with almond flour, psyllium husk powder or even cauliflower, the main ingredient in this keto tortilla is coconut flour. Shopping tip: If you can’t find alternative flours at your health food store, check online on Amazon.
Coconut flour is found in many low carb recipes, including pizza crusts, waffles and various keto bread recipes. What are the benefits of this low carb flour alternative, and why should you use it? Coconut flour:
- Is rich in fiber
- Improves blood sugar
- Improves metabolism
- Aids in digestion
- Is gluten and nut-free
#1: Coconut Flour Is Rich in Fiber
Coconut flour comes directly from the meat of coconuts. It’s made up of 60% fiber with over 10 grams packed into two tablespoons. With 16 grams of total carbohydrates, you’re left with just 6 grams of net carbs per serving[*].
Dietary fiber is an essential component of any diet, yet most Americans don’t get enough. If you follow a 2,000 calorie diet, your recommended daily fiber intake should be 28 grams — yet most individuals don’t consume half that[*]. You can find fiber in keto-friendly foods like raw fruits and vegetables, chia seeds, flax seeds and coconut.
Fiber helps to:
- Support your heart: Fiber may improve heart health, lowering your risk of developing heart disease, stroke and hypertension.
- Improve blood pressure: Fiber can help lower blood pressure and cholesterol levels.
- Decrease onset of diabetes: Fiber improves insulin sensitivity, which could prevent the development of diabetes.
- Support your gut: Fiber may decrease symptoms for various gastrointestinal diseases[*].
#2: Coconut Flour Improves Blood Sugar
Coconut flour has a low glycemic index, making it perfectly acceptable to use in various keto recipes. Foods with a low glycemic index are more slowly digested, absorbed and metabolized by the body, so they don’t raise blood glucose levels. This means it supports stable blood sugar levels, helpful for individuals who are obese, have diabetes or want to improve their overall health[*].
Consuming low carb foods, like coconut, can help you:
- Lose weight: Low carb diets focused on low glycemic index foods have been shown to be more effective than low-fat diets[*].
- Support your heart: Foods low on the glycemic index reduce your risk of developing cardiovascular disease by helping reduce oxidative stress, blood pressure and inflammation[*].
- Prevent disease:Low glycemic index foods might help prevent the onset of various diseases, including diabetes and some cancers[*].
#3: Coconut Flour Improves Metabolism
Wondering why coconut flour is such a nutritional powerhouse? Coconut flour is abundant in medium chain fatty acids or medium chain triglycerides (MCTs). MCTs are the ideal source of energy because they don’t need other enzymes to be digested or absorbed by your body. Therefore, they go directly to the liver to be metabolized into ketones (energy)[*].
Here’s what makes MCT oil so effective as an energy source:
- They’re not stored as fat: MCTs aren’t stored as fat; they’re converted into ketones.
- They get converted quickly: MCTs are quickly metabolized by your cells, reaching your liver quickly.
- They don’t need extra enzyme help: MCTs don’t need enzymes to be converted into energy.
#4: Coconut Flour Is Loaded with Saturated Fats
Coconut flour has more saturated fat than butter. Surprised? In fact, over half the fat in coconut is saturated fat[*].
Outdated scientific evidence states that saturated fat is bad. This led to the low-fat phase of the 1970s-1990s. Low-fat yogurt, cream cheese and milk took over the dairy aisle and whole eggs were replaced by egg whites.
- No link between saturated fats and heart disease: Recent research has debunked the idea that saturated fats cause heart disease[*].
- Does not raise cholesterol levels:In individuals with raised cholesterol levels, coconut flour was shown to lower LDL (low-density lipoprotein) “bad” cholesterol levels as well as total blood cholesterol (serum cholesterol)[*].
- Makes you feel more full: Science shows that saturated fats increase satiety, making you feel more full than unsaturated fats[*].
#5: Coconut Flour Is Nut Free, Corn Free and Gluten Free
If you or someone in household has a food allergy, coconut flour is a viable substitute. The eight most common allergens in the United States are wheat, eggs, milk, peanuts, tree nuts, soy, fish and shellfish[*].
Two of these, wheat and tree nuts, are commonly found in tortilla recipes. By substituting coconut flour for corn, wheat or almond flour you’re creating a gluten-free, nut-free keto tortilla.
How to Make a Low Carb Keto Tortilla
A keto tortilla is incredibly easy to make and doesn’t need any special equipment. You don’t need a food processor or tortilla press, just some parchment paper and a microwave.
First, mix the coconut flour and cheese together, and set the cook time on your microwave to 1 minute. Add in the egg, and mix together. Then, use your parchment paper to press into small tortillas.
Turn a skillet on medium heat. Fry each keto tortilla for a total time of 2-3 minutes per side, or until golden brown. Sprinkle with a little sea salt for added flavor.
Whether you’re making them for yourself or for a group of friends, this keto tortilla batch makes the perfect addition to any Mexican food feast. If there are extras available, they should keep up to one week in the fridge.Print
Easy Street Style Keto Tortillas
Looking for a keto tortilla for your next Mexican food feast? These low carb keto tortillas only have 4 grams net carbs and will be done in 20 minutes.
- Prep Time: 10 minutes
- Cook Time: 10 minutes-12 minutes
- Total Time: 8 minutes
- Yield: 1
- Category: Dinner
- Cuisine: Mexican
- 1/2 cup shredded asiago
- 3 tablespoons coconut flour
- 1 large egg
- Heat a dry cast iron skillet over medium heat.
- Mix the shredded cheese and coconut flour in a glass bowl.
- Microwave for one minute or until cheese is softened.
- Stir well to combine and slightly cool the cheese mix. Add in the egg and mix until a dough forms.
- Separate the dough into three equal size balls. If the dough is too dry, wet your hands to handle it until it comes together. Alternatively, if the dough is too runny, add in a teaspoon of coconut flour until it comes together.
- One at a time, flatten the ball between parchment paper until 1/8 inch thick.
- Place the tortillas on the hot cast iron skillet and heat 2-3 minutes a side until lightly browned.
- Use a spatula to remove from the heat and let them cool a little before handling.
- Calories: 322
- Fat: 20g
- Carbohydrates: 12g
- Fiber: 8g
- Protein: 17g
Keywords: keto tortilla