Table Of Contents
-
Quick Answer
-
Key Highlights
- Easy Low Carb Burrito Recipes for Every Meal
- Nutrition Facts and Health Benefits of Low Carb Burritos
- Top Low Carb Burrito Brands to Buy in 2025
- How to Make a Keto-Friendly Burrito at Home
- Low Carb Burrito Meal Prep Tips and Tricks
-
Frequently Asked Questions About Low Carb Burritos
-
Start Your Low Carb Burrito Journey Today
-
References
Quick Answer
Low carb burritos are an excellent option for keto, diabetic, and weight loss diets. By substituting traditional flour tortillas with low carb alternatives and choosing high-protein, fiber-rich fillings, you can enjoy delicious burritos with 15-40g net carbs per serving instead of the typical 60-90g found in regular burritos. This guide covers everything from easy recipes to the best store-bought brands.
Key Highlights
- Low carb burritos can be made using low carb tortillas or alternative wraps like lettuce leaves, reducing net carbs by up to 75%
- High protein and fiber content make low carb burritos filling and suitable for weight loss and diabetic diets
- Popular fillings include eggs, lean meats, cheese, low carb vegetables, and cauliflower rice for maximum nutrition
- Homemade burritos allow better control over macros compared to store-bought options
- Meal prepping low carb burritos saves time and supports consistent healthy eating habits
- Several brands offer pre-made low carb burritos, but ingredient quality and carb counts vary significantly
- Substituting traditional tortillas with keto-friendly alternatives reduces net carbs from 35-45g to just 4-8g per tortilla
For burrito lovers following a low carb diet, giving up this beloved Mexican food staple can feel like an impossible sacrifice. The good news? You don’t have to. With the right ingredient swaps and smart choices, you can enjoy satisfying, flavorful low carb burritos that align perfectly with keto, diabetic-friendly, and weight loss meal plans.
This comprehensive guide combines easy-to-follow recipes, detailed nutrition analysis, and product recommendations to help you navigate the world of low carb Mexican food. Whether you’re meal prepping for the week or looking for convenient store-bought options, we’ll show you exactly how to make low carb burritos work for your lifestyle.
Easy Low Carb Burrito Recipes for Every Meal
Creating delicious low carb burritos starts with understanding the essential ingredient substitutions that dramatically reduce carbohydrate content while maintaining flavor and satisfaction.
Low Carb Breakfast Burrito with Eggs and Cheese
This high-protein breakfast option provides sustained energy without the blood sugar spike of traditional breakfast burritos. According to research from Colorado State University, high-protein breakfasts help reduce snack cravings and support weight management throughout the day.
Ingredients:
- 1 low carb tortilla (4-8g net carbs)
- 3 large eggs, scrambled
- 1/4 cup shredded cheddar cheese
- 2 tablespoons diced bell peppers
- 2 tablespoons diced onions
- 2 strips turkey bacon, cooked and crumbled
- 2 tablespoons salsa (sugar-free)
- 1 tablespoon sour cream
Nutrition per serving: Approximately 380 calories, 28g protein, 24g fat, 12g net carbs, 3g fiber
Chicken and Cauliflower Rice Burrito
Replacing traditional rice with cauliflower rice cuts carbohydrates by approximately 85% while adding valuable fiber and nutrients. This lunch or dinner option provides a complete, balanced meal with lean protein and healthy fats.
Ingredients:
- 1 low carb tortilla
- 4 oz grilled chicken breast, sliced
- 1/2 cup cauliflower rice, cooked
- 1/4 cup black beans (optional, adds 8g carbs)
- 1/4 avocado, sliced
- 2 tablespoons shredded cheese
- 2 tablespoons Greek yogurt (sour cream substitute)
- Fresh cilantro and lime juice
Nutrition per serving: Approximately 425 calories, 38g protein, 22g fat, 18g net carbs, 7g fiber
Keto-Friendly Beef Burrito Bowl
For those seeking the lowest possible carb count, eliminating the tortilla entirely and creating a burrito bowl reduces net carbs to under 10g while maintaining all the satisfying flavors and textures.
Ingredients:
- 5 oz seasoned ground beef (90% lean)
- 1 cup shredded lettuce
- 1/2 cup cauliflower rice
- 1/4 cup shredded cheddar cheese
- 1/4 avocado, diced
- 2 tablespoons sour cream
- 2 tablespoons salsa
- 1 tablespoon sliced jalapenos
Nutrition per serving: Approximately 480 calories, 35g protein, 32g fat, 8g net carbs, 5g fiber
Pro Tip for Ingredient Swaps
When adapting traditional burrito recipes, focus on three key substitutions: replace flour tortillas with low carb tortillas (saves 30-40g carbs), swap white rice for cauliflower rice (saves 35-40g carbs), and choose lean proteins paired with healthy fats like avocado for sustained satiety.
Nutrition Facts and Health Benefits of Low Carb Burritos
Understanding the nutritional profile of low carb burritos helps you make informed choices that support your health goals. The macronutrient breakdown varies significantly based on ingredient selections and portion sizes.
Macro Comparison: Homemade vs. Store-Bought
| Burrito Type | Calories | Protein (g) | Fat (g) | Net Carbs (g) | Fiber (g) |
|---|---|---|---|---|---|
| Traditional Flour Burrito | 850-1100 | 30-45 | 35-60 | 80-95 | 6-8 |
| Homemade Low Carb Burrito | 380-480 | 28-38 | 22-32 | 12-20 | 5-10 |
| Store-Bought Low Carb (average) | 300-420 | 18-26 | 15-24 | 18-28 | 4-7 |
| Keto Burrito Bowl (no tortilla) | 420-520 | 32-40 | 28-36 | 6-10 | 4-6 |
As shown in UCSD dining nutrition data, traditional burritos can contain excessive carbohydrates and calories. Their Plant Based Soyrizo Burrito, for example, contains 838 calories, 96.8g carbs, and only 11.2g fiber, resulting in 85.6g net carbs per serving. In contrast, a well-constructed low carb burrito reduces net carbs by 70-85% while maintaining satisfying protein levels.
Health Benefits of Low Carb Burritos
Blood Sugar Control: Low carb burritos help stabilize blood glucose levels, making them particularly suitable for individuals with diabetes or prediabetes. The NHLBI heart-healthy cooking guidelines emphasize choosing whole grains and limiting refined carbohydrates for cardiovascular and metabolic health.
Weight Management: The high protein and moderate fat content promotes satiety, reducing overall calorie intake throughout the day. According to Wisconsin Family Medicine’s keto diet plan research, meals with 15-20g net carbs and adequate protein support sustainable weight loss when combined with appropriate calorie control.
Sustained Energy: Unlike high-carb meals that cause energy crashes, low carb burritos provide steady fuel without insulin spikes. Dr. Drew Ramsey, a nutritional psychiatrist at Northwestern University, notes that balanced macronutrient meals help reduce carb cravings and support cognitive function.
Nutrient Density: When filled with vegetables, lean proteins, and healthy fats, low carb burritos deliver essential vitamins, minerals, and antioxidants while controlling calorie and carbohydrate intake.
For individuals managing diabetes, low carb burritos offer a practical way to enjoy Mexican cuisine while maintaining glycemic control. The combination of fiber, protein, and healthy fats slows carbohydrate absorption, preventing dangerous blood sugar spikes. Always consult with your healthcare provider about incorporating low carb meals into your diabetes management plan.
Top Low Carb Burrito Brands to Buy in 2025
The market for low carb and keto-friendly burritos has expanded significantly, offering convenient options for busy individuals. However, ingredient quality, taste, and actual carb content vary considerably between brands.
Best Low Carb Tortilla Brands
Since the tortilla represents the highest carbohydrate component of traditional burritos, choosing quality low carb tortillas is essential for creating successful low carb wraps.
Mission Carb Balance Tortillas
- Net Carbs: 4g per tortilla (large size)
- Fiber: 15g per tortilla
- Pros: Widely available in most grocery stores, soft texture, affordable price point, multiple sizes available
- Cons: Contains wheat gluten (not suitable for celiac disease), some users report digestive sensitivity to fiber content
- Where to Buy: Walmart, Target, most major grocery chains
La Tortilla Factory Low Carb/High Fiber Tortillas
- Net Carbs: 3g per tortilla
- Fiber: 11g per tortilla
- Pros: Non-GMO ingredients, excellent taste and texture, holds fillings well without tearing
- Cons: Higher price point, limited availability in some regions
- Where to Buy: Whole Foods, Sprouts, select Kroger locations, online retailers
According to tortilla brand reviews from the University of Illinois blog, both Mission and La Tortilla Factory receive high marks for taste and texture, though La Tortilla Factory edges ahead slightly in blind taste tests.
Pre-Made Low Carb Burrito Options
While homemade burritos offer the best control over ingredients and macros, several companies now produce frozen low carb burritos for maximum convenience.
Important Considerations for Store-Bought Options:
- Check sodium content (many contain 800-1200mg per serving)
- Verify actual net carb calculations (some brands use questionable fiber deductions)
- Read ingredient lists for quality protein sources vs. fillers
- Consider preservatives and additives if following a clean eating approach
Watch for Hidden Carbs
Some products marketed as “low carb” still contain 25-35g net carbs per serving. Always verify the nutrition label, calculate net carbs yourself (total carbs minus fiber and sugar alcohols), and compare against your daily carbohydrate target. For strict keto diets (20-30g net carbs daily), a single burrito could consume most of your daily allowance.
How to Make a Keto-Friendly Burrito at Home
Creating restaurant-quality low carb burritos at home requires understanding proper assembly techniques and ingredient preparation methods that prevent soggy wraps and ensure maximum flavor.
Step-by-Step Assembly Guide
Step 1: Prepare Your Ingredients
- Cook and season proteins in advance (chicken, beef, turkey, or eggs)
- Prepare cauliflower rice if using (saute with garlic and spices to remove excess moisture)
- Chop vegetables into small, uniform pieces
- Bring tortilla to room temperature for easier rolling
Step 2: Warm the Tortilla
Heat the low carb tortilla in a dry skillet for 15-20 seconds per side. This makes it pliable and easier to fold without cracking. Low carb tortillas tend to be more fragile than regular flour tortillas, so gentle handling is essential.
Step 3: Layer Strategically
- Place tortilla on a clean work surface
- Add protein first (3-5 oz) in the center, leaving 2 inches from edges
- Layer cheese while protein is still warm (helps it melt)
- Add cauliflower rice or vegetables
- Top with avocado, sour cream, and sauces last
Step 4: Roll Properly
- Fold bottom edge up and over filling
- Fold in both sides
- Continue rolling away from you, keeping sides tucked
- Place seam-side down on plate or in storage container
Alternative Low Carb Wrap Options
For those seeking even lower carbohydrate counts or following grain-free diets, several alternatives exist:
Lettuce Wraps: Large romaine or butter lettuce leaves provide 0-1g net carbs and add refreshing crunch. Best for burrito bowls or lightly filled wraps.
Collard Green Wraps: Sturdy and nutrient-dense, collard greens offer approximately 1g net carb per large leaf. Blanch briefly in boiling water for 10 seconds to make them more pliable.
Coconut Wraps: Made from coconut meat, these grain-free options contain 4-6g net carbs and work well for those avoiding gluten or following paleo diets.
Cheese Wraps: Thin sheets of baked cheese (essentially cheese crisps) provide 0g carbs and add extra protein, though they’re higher in calories and saturated fat.
Troubleshooting Common Issues
Soggy tortillas: Pat proteins and vegetables dry before assembly. Avoid adding too much liquid-based sauce.
Cracking tortillas: Ensure tortillas are at room temperature and properly warmed before rolling.
Burrito won’t stay closed: Don’t overfill (use 3/4 cup total filling maximum), and let cheese act as “glue” by placing it near the edges.
Low Carb Burrito Meal Prep Tips and Tricks
Batch preparing low carb burritos transforms this convenient meal into a sustainable weekly eating strategy, saving time while ensuring you always have healthy options available.
Batch Cooking Strategy
Colorado State University’s nutrition center recommends dedicating 2-3 hours on Sunday for meal prep to support healthy eating throughout the week.[4] For low carb burritos, this approach works exceptionally well:
Efficient Prep Schedule:
- Hour 1: Cook all proteins (grill 2 lbs chicken, cook 1 lb ground beef, scramble 12 eggs for breakfast burritos)
- Hour 2: Prepare vegetables and cauliflower rice, portion fillings into containers
- Hour 3: Assemble burritos, wrap individually, label and freeze
Storage and Freezing Guidelines
Refrigerator Storage (3-4 days):
- Wrap assembled burritos tightly in plastic wrap or parchment paper
- Store in airtight containers to prevent drying
- Place seam-side down to maintain structure
- Best for burritos you’ll eat within the next few days
Freezer Storage (2-3 months):
- Wrap each burrito in parchment paper first, then aluminum foil
- Label with contents and date
- Freeze in a single layer initially, then stack once frozen solid
- Avoid freezing burritos with high water-content vegetables (lettuce, tomatoes) as they become soggy when thawed
Reheating Methods
Microwave (fastest): Unwrap burrito, wrap in damp paper towel, microwave 1.5-2 minutes for refrigerated burritos or 3-4 minutes for frozen, flipping halfway through.
Oven (best texture): Wrap in foil, bake at 350 degrees F for 15-20 minutes for refrigerated burritos or 40-45 minutes for frozen. Remove foil for last 5 minutes to crisp the tortilla.
Air Fryer (crispy exterior): Brush burrito lightly with oil, air fry at 370 degrees F for 8-10 minutes for refrigerated burritos or 15-18 minutes for frozen, flipping halfway.
| Meal Prep Scenario | Recommended Quantity | Storage Method | Best Fillings |
|---|---|---|---|
| Weekly Breakfast Burritos | 5-7 burritos | Freeze individually | Eggs, cheese, turkey bacon, peppers |
| Lunch Variety Pack | 4-5 burritos | Refrigerate 2-3, freeze remainder | Chicken, beef, cauliflower rice, cheese |
| Emergency Meals | 10-12 burritos | Freeze all | Ground beef, cheese, minimal vegetables |
Portion Control and Macro Balancing
When meal prepping, consistency in portions ensures predictable macronutrient intake, which is crucial for keto dieters tracking daily targets.
Standard Portion Guidelines:
- Protein: 4-6 oz (size of your palm)
- Cheese: 1/4 cup shredded (1 oz)
- Cauliflower rice: 1/2 cup cooked
- Vegetables: 1/4-1/2 cup total
- Fats (avocado, sour cream): 2-3 tablespoons combined
According to the University of Arizona Cooperative Extension’s culinary medicine program, measuring portions consistently and reading nutrition labels carefully are fundamental skills for maintaining dietary goals.
Frequently Asked Questions About Low Carb Burritos
Mission Carb Balance tortillas (4g net carbs) and La Tortilla Factory Low Carb tortillas (3g net carbs) are the most popular choices. Mission offers better availability and value, while La Tortilla Factory provides superior taste and texture. Both work well for burritos, though La Tortilla Factory tends to be more pliable and less likely to tear when rolling.
Yes, burritos can fit into a ketogenic diet when made with low carb tortillas or served as burrito bowls without tortillas. A properly constructed keto burrito with a low carb tortilla contains 12-20g net carbs, which fits within most people’s daily keto limit of 20-50g net carbs. For strictest keto adherence, choose burrito bowls (6-10g net carbs) or lettuce wraps (1-2g net carbs).
A typical low carb burrito contains 15-40g net carbs, depending on the tortilla choice and fillings. The breakdown is approximately: low carb tortilla (4-8g), cauliflower rice (2-3g), protein (0-1g), cheese (1g), vegetables (3-5g), and sauces/toppings (2-5g). Traditional flour burritos contain 60-95g net carbs by comparison.
Store-bought low carb burritos vary significantly in quality. While convenient, many contain high sodium levels (800-1200mg), preservatives, and lower-quality proteins. They can be part of a healthy diet when chosen carefully, but homemade versions offer better ingredient control, fresher components, and typically superior nutrition profiles. Check labels for protein content (aim for 18g+), sodium (under 700mg preferred), and actual net carb calculations.
Making low carb burritos at home involves five key steps: (1) Choose a low carb tortilla or alternative wrap, (2) Select lean protein (chicken, beef, eggs, turkey), (3) Add cauliflower rice instead of regular rice, (4) Include healthy fats like avocado or cheese, and (5) Use low-sugar sauces and fresh vegetables. Warm the tortilla before assembly, avoid overfilling, and roll tightly for best results.
The best low carb burrito fillings include: lean proteins (grilled chicken, ground beef, turkey, scrambled eggs, shrimp), cauliflower rice, low-carb vegetables (bell peppers, onions, spinach, mushrooms, zucchini), cheese (cheddar, pepper jack, queso fresco), healthy fats (avocado, sour cream, Greek yogurt), and low-sugar sauces (salsa, hot sauce, sugar-free BBQ sauce). Avoid high-carb ingredients like white rice, beans, corn, and flour-based sauces.
Yes, low carb burritos are excellent for meal prep. They can be refrigerated for 3-4 days or frozen for 2-3 months. Wrap individually in parchment paper and foil for freezing. Avoid including high-moisture ingredients like lettuce and fresh tomatoes if freezing. Breakfast burritos with eggs and lunch burritos with chicken or beef freeze particularly well. Reheat in the microwave (2-4 minutes), oven (15-45 minutes depending on frozen vs. refrigerated), or air fryer (8-18 minutes).
Low carb burritos can be an excellent choice for individuals with diabetes. The reduced carbohydrate content (15-40g vs. 60-95g in traditional burritos) results in more stable blood sugar levels. The combination of protein, fiber, and healthy fats slows carbohydrate absorption, preventing dangerous glucose spikes. However, diabetics should monitor portion sizes, track actual carb intake, and consult healthcare providers about incorporating low carb meals into their diabetes management plan.
Low carb burritos typically contain 15-40g net carbs and focus on reducing carbohydrates compared to traditional versions. Keto burritos are stricter, containing under 10-15g net carbs per serving to maintain ketosis. Keto versions often eliminate the tortilla entirely (using lettuce wraps or bowls), avoid beans completely, and emphasize higher fat content. Low carb burritos allow more flexibility with ingredients while still reducing carbs significantly from traditional recipes.
Low carb burritos support weight loss through several mechanisms: (1) Reduced carbohydrates minimize insulin spikes, which can promote fat storage, (2) High protein content (25-40g) increases satiety and reduces overall calorie intake, (3) Fiber from vegetables and low carb tortillas improves digestive health and fullness, (4) Controlled portions make calorie tracking easier, and (5) Satisfying flavors reduce cravings for less healthy foods. When combined with appropriate calorie control and regular physical activity, low carb burritos can effectively support sustainable weight loss.
Start Your Low Carb Burrito Journey Today
Low carb burritos prove that healthy eating doesn’t require sacrificing flavor or satisfaction. Whether you choose to meal prep breakfast burritos for busy mornings, create protein-packed lunch options with chicken and cauliflower rice, or enjoy convenient store-bought alternatives, you now have the knowledge to make informed decisions that support your health goals.
The key to success lies in quality ingredient selection, proper preparation techniques, and consistent meal planning. Start by experimenting with different low carb tortilla brands to find your favorite, master one or two simple recipes, and gradually incorporate meal prep strategies that fit your lifestyle.
Remember that sustainable dietary changes happen gradually. Begin by replacing one traditional burrito meal per week with a low carb version, track how you feel (energy levels, satiety, blood sugar stability), and adjust your approach based on results. With the recipes, nutrition information, and practical tips provided in this guide, you’re equipped to enjoy delicious low carb burritos while working toward better health, stable blood sugar, and successful weight management.
Take Action Now
Ready to get started? Pick up low carb tortillas and your favorite proteins on your next grocery trip. Set aside 2-3 hours this weekend to prep a batch of 5-7 burritos using the recipes in this guide. Your future self will thank you when you have healthy, delicious meals ready to grab throughout the week.
References
- Colorado State University. “Want to Stop Craving Snacks and Sweets? A High-Protein Breakfast Could Help.” Engagement Source. Available at: https://engagement.source.colostate.edu/want-to-stop-craving-snacks-and-sweets-a-high-protein-breakfast-could-help/
- National Heart, Lung, and Blood Institute (NHLBI). “Your Heart Your Life – Heart-Healthy Latino Dishes.” Available at: https://www.nhlbi.nih.gov/sites/default/files/media/docs/YHYL_HrtManual_Eng_Session_8.pdf
- University of California San Diego (UCSD) Dining Services. “Nutrition Facts – Burritos.” Available at: https://hdh-web.ucsd.edu/dining/apps/diningservices/Nutrition/Nutritionfacts2?id=1084147165&recId=063006
- Colorado State University KRNC. “How to Make and Meal Prep Breakfast Burritos.” Available at: https://www.chhs.colostate.edu/krnc/monthly-blog/how-to-make-and-meal-prep-breakfast-burritos/
- University of Wisconsin Family Medicine. “15 Gram Carb Per Meal Sample Menu – Keto Diet Plan.” Available at: https://www.fammed.wisc.edu/wp-content/uploads/2023/02/15-gram-carb-per-meal-sample-menu.pdf
- University of Illinois Founders. “Tortillas de Harina en Walmart – Brand Reviews.” Available at: https://blog.founders.illinois.edu/tortillas-de-harina-en-walmart/
- University of Arizona Cooperative Extension. “Culinary Medicine – Nutrition Label Reading and Healthy Cooking Tips.” Available at: https://extension.arizona.edu/sites/default/files/2025-02/Culinary-Medicine-1737477786-print.pdf
- Northwestern University Feinberg School of Medicine. “Drew Ramsey on Nutrition and Carb Cravings.” Office of Community and Integrated Health Podcast, Season 3 Episode 1. Available at: https://www.feinberg.northwestern.edu/sites/ocih/about-us/podcast/s3ep1-drew-ramsey.html
Disclaimer:
The information provided on MD-Pilot is for educational and informational purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.
Weekly Health Intel
Get evidence-based health tips, latest research, and exclusive guides delivered weekly