Can I have tortillas on a carnivore diet?

Over 2,000 participants in a 2021 study reported high satisfaction and improvements in health on the carnivore diet. However, the restrictive nature of the diet raises questions about specific foods, including: Can I have tortillas on a carnivore diet?

Quick Summary

The carnivore diet excludes all plant-based foods, making traditional corn and flour tortillas non-compliant. However, many followers create compliant alternatives using animal-based ingredients like meat, eggs, and pork rinds to mimic the texture and function of a tortilla without carbs.

Key Points

• Traditional Tortillas are Excluded: Both corn and flour tortillas are made from grains and are not permitted on a strict carnivore diet.

• Animal-Based Alternatives Exist: Creatively use ingredients like eggs, ground meat, or pork rinds to create compliant wraps and shells.

• Be Wary of Store-Bought Products: Many 'keto' or 'low-carb' tortillas contain non-carnivore ingredients and additives.

• Focus on Zero Carbs: The carnivore diet is a zero-carb approach, meaning all plant-based carbs are eliminated.

• Use Compliant Fats: When preparing carnivore tortillas, use animal fats like ghee, lard, or tallow instead of vegetable oils.

• Ensure Strict Compliance: To see the full benefits of the carnivore diet, it's recommended to stick to 100% animal-based ingredients.

The Carnivore Diet: Understanding the Rules

At its core, the carnivore diet is an elimination diet that focuses exclusively on animal products. This typically includes meat, fish, eggs, and some low-lactose dairy. The fundamental rule is the complete avoidance of all plant-based foods, such as fruits, vegetables, legumes, grains, and seeds. The diet's premise is that an animal-based diet is more aligned with human ancestral eating patterns and can lead to benefits like reduced inflammation and weight loss. This strict limitation on food sources means that anything made from grains, like traditional tortillas, is not allowed.

Why are Traditional Tortillas Not Carnivore-Friendly?

Traditional tortillas, whether made from corn or wheat flour, are derived from plants. Corn tortillas are made from masa harina, a ground corn product, while flour tortillas are made from wheat flour. Both corn and wheat are grains, which are strictly prohibited on a carnivore diet. Beyond the obvious plant-based origin, traditional tortillas introduce carbohydrates into the diet. The carnivore diet is a zero-carb approach, and even so-called "low-carb" or "zero net carb" options from the store often contain non-carnivore ingredients like modified wheat starch, gums, and other additives.

Creating Carnivore-Compliant Tortilla Alternatives

For those who miss the versatility of wraps and tacos, the good news is that creative and delicious carnivore-approved alternatives exist. These recipes replace plant-based flours with animal-derived ingredients to create a wrap-like consistency.

Common Carnivore Tortilla Bases

• Egg Wraps: Simple and quick, these are made by cooking a thin layer of whisked eggs like a crepe.
• Pork Rind Tortillas: Ground pork rinds, or chicharrón crumbs, can be mixed with eggs and water to form a pliable dough.
• Meat-Based Wraps: Using very thinly sliced deli meat (without additives), or even creating a blended paste from cooked meat and eggs, can serve as a wrap.
• Cheese Shells: Baked or pan-fried cheese can form a crispy or pliable taco shell.

Comparison Table: Traditional vs. Carnivore Tortillas

Feature	Traditional Tortilla (Corn/Flour)	Carnivore Tortilla (Pork Rind/Egg)
Origin	Plant-based (grains)	Animal-based
Ingredients	Corn, wheat, water, additives	Eggs, ground pork rinds, meat, water
Carbohydrates	High (corn) to low-net (flour)	Zero or very close to zero
Fiber	Contains fiber	Minimal to none
Nutrient Profile	Carbohydrate-focused	Protein and fat-focused
Diet Compliance	Not Carnivore-compliant	100% Carnivore-compliant
Flavor	Starchy, neutral	Savory, meat-forward

How to Make a Simple Pork Rind Tortilla

Making your own carnivore tortillas is a straightforward process. Here's a popular method using ground pork rinds and eggs.

Ingredients:

• 5 oz pork rinds, ground finely
• 6 eggs
• 2 cups water
• 1 tsp sea salt
• 1 tbsp ghee or butter

Instructions:

1. Blend: In a blender, combine the ground pork rinds, eggs, water, and salt. Blend until the mixture is smooth and liquid-like.
2. Heat Pan: Melt a teaspoon of ghee or butter in a non-stick pan over low-medium heat.
3. Pour Batter: Measure just under 1/4 cup of batter and pour it into the pan, swirling to create a thin, even circle.
4. Cook: Cook for about 6-7 minutes on one side, until set. Flip and cook for an additional 2-3 minutes on the other side until lightly browned.
5. Cool: Transfer the cooked tortilla to a plate. Repeat with the remaining batter, adding more ghee as needed.

Potential Pitfalls of "Zero Carb" Store-Bought Options

When navigating a strict carnivore diet, it's crucial to be wary of store-bought products labeled "keto" or "low-carb". Many of these contain a variety of non-carnivore ingredients that can potentially trigger inflammatory responses or gut issues for some individuals. Common culprits include:

• Modified Wheat Starch: A processed, high-fiber flour substitute.
• Cellulose Fiber: Used as a thickener and binder.
• Guar Gum and Xanthan Gum: Plant-based thickening agents.
• Enriched Wheat Flour: Used in many varieties, even if low-carb.

To ensure absolute compliance and avoid any potential negative side effects, making your own alternatives from whole, animal-based foods is the safest approach.

Conclusion

While you cannot have traditional corn or flour tortillas on a strict carnivore diet due to their plant-based origin, it is entirely possible to enjoy a satisfying wrap experience. By using simple, animal-based ingredients like eggs, ground meat, or pork rinds, you can create delicious and compliant alternatives. Staying true to the diet's core principles means focusing on whole animal foods and avoiding processed store-bought options that may contain hidden plant ingredients. With a little creativity in the kitchen, a flavorful carnivore lifestyle is well within reach.

The Carnivore Diet: Avoiding Plant-Based Contaminants

Beyond the primary ingredients, carnivore dieters must also be aware of seasonings, flavorings, and fats used. A traditional tortilla might be cooked in vegetable oil, which is a plant-based fat and not allowed. For carnivore tortillas, only animal fats like ghee, lard, or tallow should be used. This attention to detail ensures the diet's integrity is maintained and prevents accidental exposure to inflammatory plant compounds that the diet aims to eliminate. Focusing on whole, single-ingredient animal products remains the cornerstone of success.

• Authoritative Outbound Link: The Carnivore Diet: Food List, Benefits, Risks, and More

Frequently Asked Questions

Why are standard tortillas not allowed on a carnivore diet?

Standard tortillas, including both corn and flour varieties, are made from grains, which are plant-based and therefore explicitly excluded from a strict carnivore diet.

Are 'keto' or 'low-carb' tortillas safe for carnivores?

No, most store-bought 'keto' or 'low-carb' tortillas contain non-carnivore ingredients like modified wheat starch, plant fibers, and gums. It is best to make your own alternatives to ensure compliance.

What are some recipes for carnivore tortillas?

Popular recipes for carnivore tortillas use bases of animal products like ground pork rinds mixed with eggs and water, or simply thin crepes made from eggs.

Can I use cheese to make a tortilla or taco shell?

Yes, cheese can be melted and baked or pan-fried into crispy shells or wraps, which are a compliant alternative for tacos and other dishes.

What kind of fat should I use to cook carnivore tortillas?

You should only use animal-derived fats like ghee, butter, lard, or tallow when cooking your carnivore tortillas. Vegetable oils are not allowed.

How can I avoid getting bored with my meals on a carnivore diet?

To prevent dietary boredom, experiment with different cuts of meat, cooking methods, and creative recipes like animal-based wraps. Trying different combinations can keep meals interesting.

Do I need to track carbs on the carnivore diet?

The carnivore diet is a zero-carb or near-zero-carb diet, meaning followers aim for virtually no carbohydrates. Focusing on animal products naturally eliminates the need to track carbs.