Swaps / tortillas
The best keto substitutes for tortillas
One medium flour tortilla has about 23.5 grams of net carbs, and even corn tortillas add up fast. These wraps carry taco and burrito fillings for very little.
Flour tortilla: 23.5 g netCheese taco shells: 0.4 g net
5 swaps that work
01Lettuce cups1.1 g net · 2 cups shredded (94 g)
- Best for
- Tacos and carnitas
- How
- Use romaine hearts, butter lettuce or iceberg cups.
02Collard green wraps0.5 g net · 1 cup chopped (36 g)
- Best for
- Burritos and wraps
- How
- Shave down the thick stem, blanch 30 seconds to make the leaf pliable, then roll like a burrito.
03Cheese taco shells0.4 g net · 1 oz (28 g)
- Best for
- Crunchy tacos
- How
- Bake small piles of shredded cheese at 375°F until lacy and golden, then drape over a spoon handle to set.
04Egg wraps1.1 g net · 2 large (100 g)
- Best for
- Breakfast burritos and wraps
- How
- Cook a thin omelet in a nonstick pan, flip once, and fill while warm.
05Low-carb tortillasDebated: count some
- Best for
- Convenience
- How
- Store-bought versions get their low net carbs from modified wheat starch and fiber.
- Watch for
- Responses vary; treat them as an occasional convenience.
Tips from the kitchen
- For fajitas at a restaurant, ask for extra peppers and a side of lettuce instead of tortillas.
Net carbs per serving
From our food database. Serving sizes differ, so they are listed.
Recipes that use these swaps
Quick answers
What is the best keto substitute for tortillas?
It depends on the dish. Lettuce cups is best for tacos and carnitas; Collard green wraps is best for burritos and wraps; Cheese taco shells is best for crunchy tacos.
How many carbs does the swap save?
A serving of flour tortilla (1 medium (49 g)) has about 23.5 g of net carbs. Cheese taco shells (1 oz (28 g)) has about 0.4 g.
Is flour tortilla keto?
Not keto-friendly. A single tortilla has about 23 net carbs.
Every swap, already made
The 28-Day Plan builds these swaps into four weeks of meals, with every macro counted and one grocery list a week.
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