KETO FRIENDLY

Is Sparkling Ice Keto Friendly? [Everything You Should Know]

After browsing my local Costco, I ran into this new drink called sparkling ice, so I wanted to see if this was something I could indulge in from time to time on a keto diet. Basically, is sparkling ice keto friendly?

Sparkling ice is perfectly acceptable to consume for people following a keto diet. Sparkling ice contains no calories or carbohydrates, meaning it will not affect ketosis. It can be great as a stand-alone beverage or to make keto treats such as sugar-free popsicles.

I get it, drinking plain water can be boring sometimes. I’ll admit that I indulge in a sugar-free beverage here and there, especially something like a Diet Coke or sugar-free energy drink.

Purchase sparkling ice variety pack here

In this article, I’ll go over why you may or may not want to indulge in sparkling ice, the ingredients in sparkling ice, whether it’s healthy or not, and even some exciting recipes incorporating sparkling ice.

Is Sparkling Ice Keto?

First, keto is neither a food or a drink.

Keto is a metabolic state that describes the increased production of ketones in the liver after following a very low-carbohydrate diet.

Some items may be more “keto-friendly,” which is usually based upon how many carbohydrates it has relative to the portion size.

Sparkling ice fits the bill of being keto friendly, so you should be able to enjoy it while following a ketogenic diet.

Does Sparkling Ice Have Carbs?

Sparkling ice, regardless of the flavor, has no calories, which means no carbohydrates.

Sparkling ice gets its sweet flavor from Sucralose, more popularly known as Splenda, which is a non-nutritive sweetener.

Non-nutritive sweeteners are either zero or low-calories alternatives approved by the Food and Drug Administration (FDA). They are referred to as non-nutritive because they do not offer a significant source of any nutrition.

What’s In Sparkling Ice?

The main ingredients in sparkling ice are:

Carbonated water
Malic acid
Fruit and vegetable juice (for color)
Natural flavors
Potassium Benzoate
Citric acid
Sucralose
Green tea extract

To expand on some of the less commonly known ingredients a little further:

Malic acid

Malic acid is naturally found in fruits such as blueberries and cherries.

In food or drinks, magic acid is used to acidify and flavor to prevent discoloration and also adds a sour taste to food and beverages, which is why I’m guessing sparkling ice includes it.

Fruit and vegetable juice

You may be thinking wait a minute… if there are fruit and vegetable juice, how is it keto friendly?

The use of the juice in sparkling ice is only to give it a natural color, without those pesky food colorings. The amount in each bottle is so minuscule it doesn’t offer any substantial amount of carbohydrate.

Potassium Benzoate

Potassium benzoate is another ingredient commonly used by food manufacturers as a preservative, but may also contribute slightly to its flavor.

Citric acid

Citric acid is another naturally found acid in citrus fruits, especially in fruits like lemons.

However, the citric acid found in food and drink products is more than likely to be artificially manufactured. The use of citric acid in drinks like sparkling ice is to boost the acidity, enhance flavor, and act as a preservative. 1

Green tea extract

Green tea extract is a concentrated form of green tea, which is a great source of antioxidants, which may also promote a range of health benefits. 2

Green tea is also one of the only effective supplements that may slightly aid in weight loss. For more information, check out my following articles.

What Are The Different Flavors Of Sparkling Ice?

Different flavors of sparkling ice keto friendly drink

As of writing this, sparkling ice currently has 17 different flavors, which are all keto friendly.

Grape raspberry
Black cherry
Black raspberry
Pomegranate blueberry
Cherry limeade
Strawberry watermelon
Strawberry lemonade
Kiwi strawberry
Pink grapefruit
Peach nectarine
Orange mango
Crisp apple
Coconut pineapple
Classic lemonade
Ginger lime
Coconut limeade
Lemon-lime

Is Sparkling Ice Healthy?

There’s nothing in sparkling ice that hasn’t been approved by the Food and Drug Administration (FDA) to be safe for human consumption.

However, everyone’s different, and indeed some ingredients in products may affect one person and not another.

In terms of ketosis, there’s nothing in sparkling ice that would cause it to prevent or kick you out of ketosis.

Sucralose, popularly known as Splenda, has zero carbohydrates and has a glycemic index (GI) of zero, which means it does not affect blood glucose or insulin levels.

Why You Shouldn’t Drink Sparkling Ice

While sparkling ice and other sugar-free beverages may be ok to drink on a ketogenic diet, it doesn’t mean that you should drink them.

For some individuals, having a sweet taste in their mouth may open the “flood gates” to additional cravings.

If this is you, it may be best to avoid drinking sparkling ice and other sugar-free beverages.

But you’re an adult, so you do you.

Sparkling Ice Keto Recipes And Ideas

So now that you know sparkling ice may be enjoyed while following a ketogenic diet, I bet you never thought of using it to make unique drinks and cocktails.

Here are a few keto friendly sparkling ice recipes that you may enjoy on a ketogenic diet.

Keto sparkling ice and heavy whipping cream

Yes, a simple, but delicious treat to be enjoyed in moderation is taking a tablespoon or two of heavy whipping cream (HWC) and pouring your favorite flavor of sparkling ice or crystal light on top.

Read: Want to learn more bout HWC on keto?

Sparkling cocktail

For the adults out there, a little vodka and sparkling ice is a refreshing way to enjoy a beverage in the summer while sitting on the patio.

Try sprucing up your cocktail with flavored vodkas and your favorite sparkling ice beverage.

Read: Can you have alcohol on a ketogenic diet?

Popsicles

Bust out that popsicle mold or ice tray and make some popsicles or ice cubes with your favorite sparkling ice flavors.

You could also try adding in a few berries to spruce it up a bit.

The Takeaway

If you need a little change-up from drinking water all the time, something like sparkling ice or propel fitness water can make the perfect keto friendly alternative to have a little sweetness in your day.

However, it’s probably best not to replace ALL of your water intake with sparkling ice and other sugar-free beverages.

Purchase sparkling ice variety pack here

Everything in moderation.

Here are a few other related topics you may be interested in if you like sparkling ice.

Is Ginger Keto Friendly? [Fresh, Powder, and More]

There are literally three ingredients I like to use in and on almost everything (besides salt and pepper), and that’s garlic, onions, and ginger. I put ginger in almost everything, whether it’s pickled ginger, fresh ginger, or ginger tea.

The health benefits of ginger make consuming ginger a bonus, but also part of the reason I make sure to include it in my diet, even on a keto diet just in case you're wondering.

When used for cooking or tea, fresh ginger root is an acceptable ingredient while following a keto diet. Fresh ginger root contains less than 0.5 grams of net carbohydrates per teaspoon (2g). Similarly, fresh ginger powder has only 1 gram of net carbs and is ok on a ketogenic diet.

In this article, I’ll go over what ginger is, and the benefits ginger has, different types of ginger products that may or may not be keto friendly, and how to include it on your keto or low carb journey.

Is Fresh Ginger Root Keto Friendly?

Not only is ginger keto friendly, but ginger has so many proven health benefits supported by scientific research.

Now, not everything with ginger in it may be keto-friendly, but fresh ginger is relatively low carb for the amount you would typically use for things such as cooking or tea.

Therefore, feel free to include fresh ginger as one of your ingredients..

Or, what I like to do is slice up some ginger and throw it in hot water and let it steep for a few minutes. This allows the water to absorb some of the nutrient and bioactive compounds in ginger while giving it a spicy kick.

What Is Ginger?

Ginger is a root that people have been using for cooking and healing for thousands of years.

Technically, ginger is a flowering plant, but it’s the root of that plant that we associate with ginger today.

Originally, ginger was thought to originate in Southeast Asia but is now widely grown all over the world.

If you’re familiar with turmeric and the benefits, you can think of ginger as a close relative since it is also a member of the same family.

Ginger can be eaten fresh, dried as a spice, or made into supplemental forms such as tablets, capsules, and liquid extracts.

How Many Carbs Are In Ginger?

While ginger is primarily carbohydrates, the amounts you would use are so minuscule it would be negligible.

In one teaspoon (2g) serving, the fresh root contains < 0.5g of net carbs. Five slices (1” diameter or 11g) would only have 2 grams of net carbs.

Ginger root and ginger powder have 0 grams of fat and 0 grams of protein.

Unless you are eating copious amounts of ginger, which would lead to other problems I’ll talk about later, there’s no need to worry about eating too many net carbs.

What Are The Benefits Of Ginger?

Ginger has a whole host of health benefits backed by scientific research, and it’s one of the main reasons I include it in my diet and various keto recipes.

Ancient writings from civilizations such as China, Greece, Rome, and Arab countries describe using ginger for medicinal purposes.

In Asian medicine, ginger was used to treat stomach issues such as nausea and diarrhea.

Today, medical uses for ginger span from muscle and joint pain to skin burns. Here are just a few of the health benefits of ginger proven by science.

Anti-inflammatory and antioxidant properties

Ginger contains gingerol, which is the natural oil that gives ginger its unique fragrance and flavor. GIngerol is the primary bioactive compound responsible for its anti-inflammatory and antioxidant effects. 3

Reduce muscle pain and soreness

Ginger may reduce exercise-induced muscle soreness. In this study 2, consuming 2 grams of ginger per day, over 11 days reduced muscle pain in individuals performing elbow exercises.

May Help with osteoarthritis

Joint pain and stiffness is a common problem among many older individuals. In a study with 247 people, those who took ginger extract experienced reduced pain, thus required less medication. 3

Treat nausea and morning sickness

Ginger can help prevent various types of nausea 4, this includes:

May lower blood sugar

Many individuals following a keto diet may have discovered keto due to suffering from type 2 diabetes or pre-diabetic.

Two grams of ginger powder lowered fasting blood sugar by 12% in individuals with type 2 diabetes. Over 12 weeks, this led to a 10% reduction in HbA1c, which is a marker for long-term blood sugar levels. 9

Treat indigestion

Ginger is excellent for the digestive system. Ginger appears to help with stomach emptying, which may be beneficial for those with indigestion, IBS, or other stomach discomforts.

A study of 24 healthy individuals consumed 1.2 grams of ginger before a meal, which accelerated stomach emptying by 50%. 10.

May reduce cholesterol levels

Three grams of ginger powder caused a significant reduction in cholesterol markers, especially LDL cholesterol and blood triglyceride levels. 11

May improve brain function

As we get older, sometimes our brain isn’t as sharp as it once was. In a study of middle-aged women, ginger helped improve both reaction time and working memory. 12

As you can see, ginger has a whole host of health benefits that may make it worth including in your diet or worth supplementing with if funds allow.

How To Use Ginger On Your Keto Diet?

There are various ways to use ginger, but here are some of the most common ways to include ginger on your ketogenic diet. You'll start to find that it's one of the most common ingredients in many keto recipes.

Ginger tea

This is by far my favorite way to consume ginger, especially during the colder months. I’ll usually slice three to four pieces of ginger and steep it in hot water for four to five minutes or bring it along in a thermos to work.

You may also purchase ginger-based teas like the following (2 of my favorites):

Tummy tea

Keto ginger tummy tea is similar to the simple ginger tea above, except tummy tea combines ginger and turmeric, which is another low carb spice. I like to drink plain hot water or this tea after a hearty meal or when feeling a bit queasy, hence the name tummy tea.

Aside from helping ease the digestive system, some folks may find that this concoction can give them a boost in energy levels as well. Think of tummy tea almost like an all-natural energy drink.

Salad dressing

Looking for something to spruce up your veggies and salads? This Asian styled ginger keto dressing uses olive oil or coconut oil and ginger to give you just that in a keto-friendly dressing.

Photo and recipe courtesy of I Heart Umami

You can also purchase Walden Farms sesame ginger dressing which has zero calories and net carbs.

Check prices of Walden Farms sesame ginger dressing

Marinade

Another great way to use ginger is to marinate your meat with crushed or powdered ginger… or both.

A simple keto ginger marinade I like to use is ginger combined with soy sauce or fish sauce, a bit of vinegar, and other spices to marinate chicken, beef, and even fish.

Is Pickled Ginger Keto Friendly?

In general, most pickled ginger you’ll find at the grocery store and most commonly served at sushi restaurants is “marinated” in a mixture of rice vinegar and sugar.

Your best bet when it comes to pickled ginger is making your own.

Most pickled ginger from stores and sushi restaurants are not keto-friendly and should generally be avoided, or very little should be consumed on a keto diet. To ensure a low carb pickled ginger, you should make your own.

Here is an excellent recipe from Ketogenic Woman

Is Ginger Ale Keto Friendly?

As with most sodas, ginger ale is also filled with sugars and/or high fructose corn syrup making them poor choices for a ketogenic diet and not keto-friendly.

However, you can drink diet ginger ale, zevia brand ginger ale, and other diet ginger soda varieties that have zero calorie and zero net carbs.

Want to know about other diet soda such as Diet Coke? Check out my article below.

Is Ginger Beer Keto Friendly?

Most ginger beers have added sugars, thus making them not keto friendly.

I have seen zero sugar ginger beer by brands such as Reed’s, which you may purchase online, or if you’re lucky to find it at your local Trader Joes.

Zevia has their own keto ginger beer sweetened with stevia.

Check prices of Zevia ginger beer

Is Ginger Dressing Keto Friendly?

With most ginger-based dressings, I find they are usually Asian inspired, and thus also have a semi-sweet taste to them. Most ginger-based dressings will have added sugars, making them not keto-friendly.

I like to use Walden Farms Sesame Ginger dressing, which not only is keto friendly but is also calorie-free.

How Much Ginger Should I Consume For Health Benefits?

Dosages between 1-3g are used in most studies. When considering supplementation or ingestion within keto recipes, you may want to use the following:

Extract with 1g of ginger
A teaspoon of freshly grated ginger root
4 cups (8 oz each) ginger tea
8-oz cup of ginger ale, with real ginger, and sugar-free of course

But too much of anything is never a good thing. Consuming too much ginger may lead to:

Heartburn
Diarrhea
Mouth irritation.

The Takeaway

Not only is ginger a keto-friendly spice, but it has traditionally been used as medicine for a variety of reasons, including nausea, lowering blood glucose, and helping with digestion.

Don’t hesitate to start adding in some fresh ginger or ginger supplements to your keto diet to reap the health benefits ginger provides.

Is Oatmeal Keto Friendly? [Everything You Need To Know]

Whether you love it or hate it, oatmeal is a staple breakfast all over the world. However, if you're from the South, maybe you're more of a grits kind of person.

Either way, you may find yourself wondering if you can still enjoy your long-time breakfast ritual while following a ketogenic diet.

Read: Is grits keto friendly?

Is oatmeal keto friendly? Rolled oats, steel-cut oats, overnight oats, and every other variation of oats and oatmeal is not keto friendly.

In this article, I'll go over why you can or cannot eat oatmeal, how many carbs are in oatmeal, the benefits, the differences, and some more keto-friendly substitutes you may want to try to get that oatmeal fix.

Can You Eat Oatmeal On Keto

Whether you can or cannot eat anything while following a ketogenic diet boils down to how bad do you need to fit something into your diet.

There are no foods that are or are not inherently off-limits, meaning, foods are neither keto or not keto.

Ketosis is a metabolic state achieved through the reduction or elimination of carbohydrates. Therefore, as long as you stay under your carbohydrate threshold, whatever that may be for you, you'll achieve and remain in a state of ketosis.

Some foods are more keto “friendly” than others because they have low or no carbohydrates.

Most people stay between 20-50 grams of net carbs per day, which you might think of as your daily “budget.” How you choose to spend that budget is entirely up to you, but some foods aren't worth blowing your entire budget on.

At least most of the time.

While you could potentially eat oatmeal on a ketogenic diet, the portion size would be so small, it wouldn't be worth the trade-off.

You're better off using your carbohydrates are more nutritious and filling sources such as fibrous vegetables, which will keep you more satiate and provide additional micronutrients.

How Many Carbs In Oatmeal?

For a half cup of oatmeal (dry), oats contain 51 grams of carbohydrates with 8 grams of those coming from fiber. In total, oatmeal has 43 grams of net carbs.

If you were an individual who was sticking to the lower end carbohydrate range, a 1/4 cup (dry) would already put you over or close to your daily limit.

Are Oats And Oatmeal The Same Thing? What Are they?

The scientific name for oats is avenue sativa, which is considered a whole-grain food.

From what I've found, the main difference between oats and oatmeal is that the preparation of oats (cooked) for consumption makes it oatmeal.

Oats are commonly prepared by boiling the oats in water or milk and often referred to as porridge.

What Are The Different Kinds Of Oats?

Oats are considered an ancient cereal grain, believed to be cultivated as early as 1000 B.C. The different varieties of oats you may think of are essentially how processed they are.

In general, the more processed the oat is, the faster it will cook.

Listed from least processed to most processed:

Oat groats

Oat groats, also called whole oat kernels, is the least processed variety; thus, it takes a long time to cook.

Is oat groats keto friendly? Oat groats are not keto friendly.

Steel-cut

Also known as Irish oats, steel-cut oats are toasted whole oat groats cut into smaller pieces by a steel blade, hence the “steel-cut.”

Is steel-cut oats keto friendly? Steel-cut oats are not keto friendly.

Scottish

Scottish oats are stone-ground instead of rolled or cut, giving them a more finely ground texture and appearance.

Is Scottish oats keto friendly? Scottish oats are not keto friendly.

Rolled

More popularly known as old-fashioned rolled oats, they get their name due to whole oat groats being steamed, rolled, and flattened. Rolled oats are the most common variety of oats you're likely to find at the grocery store.

Is rolled oats keto friendly? Rolled oats are not keto friendly.

Instant

Instant oats, also known as quick-cooking or 1-minute oats, takes rolled oats and steams them even longer, thus allowing them to cook much quicker.

Is instant oatmeal keto friendly? Instant oatmeal is not keto friendly.

Why Is Oatmeal Good For You

Despite oatmeal not being the most keto-friendly food, it does have some health benefits associated with it.

Contain the soluble fiber beta-glucan

Beta-glucan has been found to have health benefits such as:

Increased satiety 13
Reduced blood sugar and insulin response 2
Reduced total and LDL (bad) cholesterol 3

Skincare

Since the benefits of oats on skincare are applied to the skin, this would be an acceptable application of oatmeal while following a ketogenic diet.

Oat-based skin products may improve symptoms of eczema, along with other various itch and irritation-based skin conditions.4 5 6

Rich in antioxidants

Whole oats have a unique group of antioxidants called avanthramids, which is almost exclusively found in oats. 7

Avenathramides increase the production of nitric oxide, which may help lower blood pressure. Nitric oxide acts to dilate blood vessels, which may improve blood flow. 8 9

Additionally, avenathramides also have an anti-inflammatory effect. 10

Who Invented Oatmeal

While we may all be familiar with the Quaker Oats Company, the origin of oats didn't start there.

However, it was Quaker Oats that propelled the popularity in the United States by inventing and pioneering the faster-cooking varieties in the late 1800s, then instant oats in the mid-1900s.

Instead, oats were believed to be cultivated by the Greeks and Romans as early as 1,000 B.C.

The primary use for oats was harvest for animal feed, and apparently to fatten up slaves and gladiators to provide that extra set of cushion to brace the impact.

As if that would stop a sword from piercing your organs… but I guess if you were fat enough, it would.

Minus one point for the Game Changers documentary on Netflix. (You'll get it if you've seen it)

Oatmeal Substitute For Keto

So now that we know oatmeal is probably a no-go on a keto diet, what can you have that may fulfill that craving?

Here are a few “n” oatmeal recipes.

Get it?

Low carb overnight chia oatmeal

The star of the show here is… can you guess…? Chia seeds! This isn't a warm variation of porridge, but I don't see why you couldn't warm up this recipe to make it one.

Photo and recipe courtesy of I Save A 2 Z

No-Oats keto oatmeal

This recipe also uses chia seeds but also combines flax seeds, nuts, and your choice of a non-dairy Milk. However, if you want to use some heavy whipping cream (HWC), it might make for something even more creamy.

Read HWC On Keto

Photo and recipe courtesy of Cassidy's Craveable Creations

“Oatmeal” Chocolate chip cookies

What's better than a bowl of oatmeal?

Cookies made of oatmeal.

Here's a great keto friendly “oatmeal” chocolate chip cookie recipe.

Oatmeal Chocolate Chip Cookies keto friendly

Photo and recipe courtesy of All Day I Dream About Food

The Takeaway

Oatmeal isn't exactly the most keto-friendly food.

The majority (99%) of people should steer clear of it if staying in ketosis is one of your primary goals.

If looking for an oatmeal substitute, try chia and flax seeds with your favorite nuts for a delicious keto-friendly alternative.

Is Tapioca Flour Keto Friendly? [Keto Friendly Substitutes]

Tapioca flour is often a staple for gluten-free baking or a great thickening agent for soups and sauces, but is tapioca flour keto-friendly?

Tapioca flour has too many carbohydrates to be part of a keto diet, which may interfere with getting in or maintaining ketosis. A .25 cup serving of tapioca flour has 30 grams of net carbs, making it not ideal for a flour substitute while cooking or baking keto recipes.

In this article, I’ll go over more reasons why tapioca flour isn’t keto friendly, certain occasions where it may be okay to use, what exactly tapioca flour is, and some better alternatives.

Is Tapioca Flour Keto Friendly

If you’re looking for a substitute for flour for baking purposes, tapioca flour is probably not the best substitute on a ketogenic diet. A small quarter cup serving already has at least 25 g of net carbohydrates, and chances are you are looking to use more than a quarter cup.

Tapioca flour has about as many carbohydrates as regular white, or wheat flour does.

Since our aim on the ketogenic diet is to limit carbohydrates, tapioca flour would not make a great substitute. The reason it's OK on the Paleo diet is that there is no carbohydrate restriction in following a Paleo-style diet.

However, if you're looking to thicken a recipe and use very minimal amounts, you may be able to get away with using a tablespoon here and there as long as your mindful and count it towards your net carbohydrates for the day.

That said, while tapioca flour is excellent for those with gluten intolerance or on a Paleo diet, there are much better alternative flours that are more keto friendly.

What Is Tapioca Flour

Tapioca flour, also known as tapioca starch, is a popular gluten-free flour made from the cassava root.

The cassava root is peeled washed, chopped, and then finely shredded. The pulp is then washed and spun until it is primarily starch and water until it Is eventually dried, making it a flour consistency.

Tapioca starch is often used as a replacement for cornstarch as a thickener for pies and sauces, and also aids in creating a crispy crust when baking or frying.

Tapioca flour is used in a lot of Asian recipes and baked goods to create a chewy texture or to make things crispy when deep frying.

There are a variety of tapioca products on the market labeled as either tapioca flour or tapioca starch, but they are usually the same product.

Flour Substitutes More Keto Friendly Than Tapioca Flour

While using a tablespoon here and there of tapioca flour won’t make or break your diet and knock you out of ketosis, there are much better and more keto-friendly options for flour substitutes.

A little caveat is that not all recipes will allow flour substitutes to be interchangeable with regular flour on a 1:1 basis. Your best bet when finding an appropriate ratio is to find keto friendly recipes that have already been tested or experiment on your own to find one that works.

Almond flour

One of the most popular and widely used flour substitutes accessible to many is almond flour. Almond flour is found in practically every grocery store from your local Wal-mart to Trader Joes.

You may also find almond flour labeled as almond meal, but there’s virtually no difference as the terms are interchangeably used.

Almond flour or almond meal is simply almonds that are ground to a fine flour consistency, and almonds are indeed keto-friendly. However, if you are looking to substitute almond flour for regular flour in a recipe, there may be a chance you need additional binding agents, such as more egg, for example.

On average, almond flour contains 6 grams of carbohydrates, 3 grams of fiber, which only leaves 3 grams of net carbs per 1/4 cup. Compare 3 grams of net carbs for 1/4 cup of almond flour to ~25 grams for tapioca flour, and you can see how almond flour is a much better keto-friendly alternative.

Also, almonds are a great source of:

Fiber
Vitamin E
Manganese
Magnesium

Check prices of almond flour here.

Coconut flour

Another great alternative to tapioca flour that’s more keto friendly is coconut flour, especially if you also happen to have a tree nut allergy.

Similar to almond flour, coconut flour is easily found at your local grocery store or online at retailers such as Amazon or Thrive Market.

Coconut flour is made from the pulp of coconut, almost as a byproduct of making coconut milk.

When coconut milk is made, the coconut meat is soaked, and the resulting liquid is turned into the coconut cream and coconut milk. The pulp that remains from the coconut milk process is then dried out and ground into what we call coconut flour.

You may be familiar with the benefits of coconut and MCT oil, and coconut flour also has its fair share of nutrients and beneficial fats.112

As a start, you may want to try 1/4 cup of coconut flour for every cup of all-purpose flour a recipe calls for. Coconut flour is denser than regular flour, which means you don’t need as much, but you will also need more liquid or binders to make it work.

Some bakers recommend that you mix coconut flour with other flours (such as almond and pecan flour) or add an egg for every 1/4 cup of coconut flour to help give a fluffier texture.

Additionally, coconut flour is excellent as a way to make a breading or to thicken soups.

Check prices of coconut flour here.

Pecan flour

One of the least heard of flour substitutes, at least initially for me, was pecan flour. I have to say that pecan flour is probably my personal favorite when it comes to keto friendly flour substitutes.

I find that pecan flour lends itself to baking better more than almond flour as it holds baked products much better.

The only downside of pecan flour is that it tends to be a fair bit pricier than almond or coconut flour and may not be as widely available in local grocery chains.

Pecan flour may be the most keto-friendly flour substitute as a 1/4 cup serving of pecan flour only has about ~1 gram of net carbs.

Check prices for pecan flour.

Flax meal

Flax meal, similar to almond and pecan flour, is made by grinding flax seeds up into a finer consistency.

Flaxseeds are loaded with nutrients:

Omega-3 fats
Vitamin B1
Vitamin B6
Folate
Calcium
Iron
Magnesium
Potassium

In some recipes, you can use flaxseed meal to replace oil or shortening or as an egg replacer using a 3:1 ratio. Additionally, if using as a flour substitute, you may want to consider reducing the amount by ~25% due to the density of the flax meal.

A bonus of flax meal over whole flaxseeds is many nutrition experts recommend ground over whole due to digestibility. Whole flaxseed may pass through undigested, which means you won’t reap the nutrition benefits of them.

Check prices for flax meal here.

Other Thickening Agents Besides Tapioca Flour

Xantham gum

Aside from using flours as a way to bake or bread items, people use flour, tapioca, or corn starch as a thickening agent.

One of the most common low-carb thickening agents is xantham gum, which technically isn’t a flour. It also doesn’t take much xantham gum to thicken up a soup or stew.

Additionally, xanthan gum helps to replace the elasticity and texture of gluten, helping dough stretch and rise. For every cup of flour substitute, it’s suggested to use 1 tsp of xantham gum for baked desserts and ~2 tsp of gum for baked goods such as pizza and bread.

Additionally, xanthan gum is found in studies to:

Additional thickening agents worth considering:

Guar gum
Chia seeds
Glucomannan powder

The Takeaway

Tapioca flour is a great alternative to regular flour for baking and breading if you’re looking to eliminate gluten, but not if you’re following a ketogenic diet.

There are many other flour alternatives better suited for a ketogenic diet such as almond or pecan flour.

Just remember that not all flours can be used as a 1:1 replacement for regular flour in every recipe and that it may require tinkering to find the right amount of keto-friendly flour substitute in your favorite recipes.

What Can I Eat At A Mexican Restaurant On Keto?

Growing up in Southern California, I’ve had my fair share of delicious Mexican food. It’s a good thing many different Mexican dishes are keto-friendly or can be altered to fit a ketogenic diet.

What can I eat at a Mexican restaurant on a keto diet? The best keto-friendly Mexican options in general are:

Guacamole
Pico De Gallo
Fajitas without the tortillas
Ceviche without the chips
Meat enchiladas (just the filling)
Chorizo
Carne asada
Taco salad without the shell
Carnitas
Chile Rellenos

Read along further as I’ll go over general dishes that are safe to eat at your favorite Mexican eatery, hidden ingredients to look out for, and even some of my favorite Mexican keto-friendly recipes.

Keto-Friendly Mexican Restaurant Foood

When it comes to eating out at your local Mexican eatery, there are a few dishes that you can usually bet on to be keto-friendly. However, other recipes may look safe but require you substitute or omit a particular ingredient or two.

In general, no matter where you are, stick to basic principles of meat and vegetables, and you’re 90% in the clear. The other 10% is usually a sugar-filled sauce you can request on the side or omit.

Whether you’re eating traditional Mexican food, Tex-Mex, or even Cali-Mex cuisine, there is an option for you.

Keto Mexican Restaurant Options

Guacamole

Who doesn’t love some guacamole? Yes, you may not be able to dip chips in your guacamole, but you can use it as a garnish for your main dish or even use another vehicle.

Can you say Chicharonnes? 6Pork Rinds

Almost every guacamole recipe follows the same essential ingredients:

Avocados
Onion
Tomatoes
Cilantro
Lime
Jalapeno *
Spices *

Pico De Gallo

Pico De Gallo is also commonly referred to as salsa Fresca and is widely used in many Mexican dishes. Many Mexican restaurants will serve Pico De Gallo with chips as a complimentary appetizer while waiting for the main course.

Main ingredients include:

Tomatoes
Onion
Serrano peppers
Salt
Lime Juice
Cilantro

Fajitas (Steak, Chicken, Or Seafood)

When it comes to fajitas, the star of the show is the sizzling grilled meat and vegetables. Of course, you likely will get a side of sour cream and possibly guacamole, which are keto-friendly.

Some Mexican restaurants may pre-wrap the fajitas for you, while others will put tortillas on the side for you to wrap them yourself. Feel free to ask them to omit the tortillas or possibly even substitute them for something more keto-friendly.

Avoid the tortillas, rice, and beans that come with fajitas.

Ceviche

Ceviche is a seafood dish usually served cold and as an appetizer, but don’t let that stop you from making it the main dish. The base for ceviche is typically some seafood (fish, scallop, shrimp, or mix) marinated in lime juice with chopped onions, peppers, and various seasoning.

Ceviche is likely served on top of a tostada 3Basically, a big fried tortilla chip or with a side of chips which you can request be omitted.

Also, some Mexican restaurants may top their ceviche with a sauce you should avoid unless you can verify the ingredients. Many of the sauces are a cream-based sauce, but if they add sugar, then it should be a no-go.

Avoid the tostada, chips, and even extra sauce that may be glazed on top.

Enchilada filling (Chicken or Beef)

Enchiladas, by definition, is a corn tortilla rolled around a filling, but in our case, we don’t want the tortilla. Enchilada filling is typically made with the meat of your choice, a seasoning blend, tomatoes, chiles, and cheese.

Additionally, it's probably a safe bet to stay away from the enchilada sauce as well. Enchilada sauces use flour as a base. Also, look out for beans and potatoes, which may potentially be mixed in with the enchilada filling.

Avoid the tortillas and enchilada sauce, though a little enchilada sauce may be o.k. 4

Chorizo

Chorizo is a traditional Spanish and Mexican sausage usually made from pork but can be often found with beef as well. Traditionally, chorizo is made with the most simple of ingredients: pork sausage, seasoning, and the casing.

A 1 ounce serving of chorizo will have, on average, 11 grams of fat and 7 grams of protein.

Carne Asada

Carne asada is grilled and sliced beef, that’s it. Most carne asada uses skirt steak, but you may find certain places that use sirloin, tenderloin, or even rib steak.

While carne asada is more than likely to be marinated, it should generally be safe and considered keto-friendly when eating out.

Taco salad

Most salads at Mexican restaurants are keto-friendly. You may need to watch out for tortilla strips, beans, corn, and possibly a sugar-filled dressing.

Your best bet is to ask for dressing on the side, which usually leaves you with lettuce, the meat of your choice, and usually salsa and/or guacamole. A low carb Mexican salad is a staple for many keto dieters.

Avoid tortilla strips, beans, and any sugar-filled salad dressings.

Carnitas

Carnitas are another staple, keto-friendly Mexican dish that's made in a straightforward matter. Traditionally, carnitas are made by simmering pork in lard until tender. However, many places will often slow cook or roast the pork low and slow until it’s tender enough to shred with a fork.

Chiles Rellenos

One of my favorite dishes is chiles relents. A chile relleno is a hot pepper stuffed with cheese, dipped in egg, and then fried.

Just be careful about any added sauces and opt to have cheese and salsa instead.

Keto-Friendly Mexican Drinks

Your traditional sangrias, margaritas and pina coladas solely won’t due, sorry. However, there are other delicious low carb Mexican drinks you can enjoy without knocking yourself out of ketosis.

I wrote an article with a general list of keto-friendly alcohol, but here are a few ideas for keto-friendly drinks at a Mexican restaurant:

Light beer (a corona light will set you back 5g of net carbs)
Glass of wine
Hard liquor (tequila anyone?) I’ll usually order tequila with club soda 5 with a squeeze of lime. If you want something a little sweeter, you can add whichever sweetener substitute you prefer.

Keto Mexican Restaurant Options To Avoid

The foods listed above are the best low carb foods to eat when dining at a Mexican restaurant. The following list is items you should avoid when trying to remain keto at a Mexican restaurant:

Tortillas (corn or flour)
Tortilla chips
Tostadas
Rice
Beans
Corn
Tamales
Empanadas
Pupusas
Quesadillas

My Top 5 Low Carb And Keto Mexican Food Recipes

Being that Mexican food is one of my favorite cuisines, I do try to re-create a lot of my favorites at home. Aside from that, it’s just better knowing the exact ingredients in my food. Below is a list of some of my favorite keto inspired recipes across the web.

Keto Chimichangas

Who doesn’t love a good chimichanga? Technically, a chimichanga is a deep-fried burrito wrapped in a flour tortilla, but in this recipe, we’re using low carb tortillas of your choice. (These are my favorite ones)

Click here to view the recipe from Hip2Keto

Photo and recipe from Hip2Keto

Low Carb Cheesy Mexican Skillet

If you’re a fan of one-pot or in this case “one skillet” dishes, then this recipe is for you. This recipe uses shredded chicken, but you can use any meat your heart desires. I like to use this recipe with some shredded or ground beef.

Click here to view the recipe from Kasey Trenum

Photo and recipe from Kasey Trenum

Chili Verde Keto Chicken Casserole

If you’re a casserole connoisseur, this recipe will be right up your ally. I’m particularly fond of green chili and salsa, so anything Verde 6verde means green in Spanish. is already high on my list.

This recipe uses a combination of three types of cheese and a savory chili Verde sauce.

Click here to view the recipe from Whole Lotta Yum

Photo and recipe from Whole Lotta Yum

Low Carb Mexican Cauliflower Rice

The biggest food I miss on a ketogenic diet is RICE! Besides, rice and beans are a must with any Mexican dish. This recipe is sure to fill that void for those who miss rice using cauliflower rice as a base.

What’s better is that this dish is another one pot or one-skillet wonder.

Click here to view the recipe from All Day I Dream About Food

Photo and recipe from All Day I Dream About Food.

Keto Mexican Pizza

One of my guilty pleasures as a child was the Mexican pizzas from Taco Bell. It only made sense I seek out a recipe to re-create one of my childhood guilty pleasures.

Click here to view the recipe from Keen For Keto.

Photo and recipe from Keen For Keto

The Takeaway

So now you know what to eat at a Mexican restaurant on keto and some pitfalls to avoid.

What are some of your favorite keto-friendly Mexican restaurant dishes? Comment below and share with us and others so we can add to the list.