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tortilla de nopal keto

5 March 2022

Nopales are the leaves of the prickly pear cactus. You can find them in Latin American markets or even in some grocery stores. They're a very low-carb alternative to potatoes, corn and other starchy vegetables.

Keto tortillas de nopal!

Here is a super simple Keto tortillas recipe for nopal (cactus). These tortillas can be made in under 10 minutes, have only 3g net carbs and are also gluten free!

These Keto tortillas are perfect for tacos, fajitas and many other mexican dishes. They are also amazing with cheese, meat and eggs.


3 eggs

1/2 cup chopped onions

1/2 cup cooked chopped nopalitos (cactus)

1/2 cup grated cheese (optional)

salt and pepper to taste


In a bowl, beat eggs until fluffy. Add onions, nopalitos, cheese and salt and pepper. Pour the mixture into a greased skillet. Cook over medium heat for about 4 minutes or until the sides look cooked. Flip tortilla over and continue cooking until thoroughly done. Tip: if you are using fresh nopalitos, cook them first (either boil for about 15 minutes or saute in a little oil until tender.)

Tortilla de nopal is a Mexican dish made with cactus paddles, also called nopales. It's a healthy, low-carb option that adheres to the macros of many popular diets, including the keto diet.

Here's a look at the nutrition in tortilla de nopal and how it may benefit health.

Low in calories and carbohydrates

A serving of tortilla de nopal is about 70% water by weight. This makes it very low in calories and carbohydrates. A cup (100 grams) has just 15 calories and 3 grams of carbs only 1 gram of which comes from sugar.

By comparison, a regular flour tortilla made with wheat flour contains about 200 calories and 32 grams of carbs per cup (100 grams).

May improve blood sugar control

Tortilla de nopal contains very little sugar and starch, making it unlikely to cause spikes in blood sugar levels. Instead, it provides resistant starch, a type of starch that's not absorbed by the small intestine. Resistant starch may benefit blood sugar control in people with diabetes or prediabetes by slowing the rate at which food leaves your stomach and raising insulin sensitivity.

Tortillas de nopal are a staple in the Mexican diet, made from the spiky pads of prickly pear cactus. If you're familiar with nopales at all, it's likely as an ingredient in salads or scrambled into eggs. But if you've never had them as a tortilla before, you're missing out. Good quality tortillas de nopal are pliable and sturdy enough to wrap around beans, cheese, and salsa (or any number of other fillings). They add extra fiber and minerals to your diet while being lower in carbs than traditional corn tortillas.

You can usually find fresh tortillas de nopal in the refrigerated section of Latin American markets in the U.S., but they're often still too tough to be used as a wrap without extra cooking. That's why I prefer to make my own. With one simple ingredient yes, just fresh nopals you can make your own low-carb tortillas right at home!

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