You haven’t had a proper Mexican meal without a chewy and fluffy tortillas. Tortillas are delicious wraps that are used to make burritos, tacos, and numerous other meals. There are several types of tortillas to choose from, such as corn, flour, and even almond tortillas. But are tortillas vegan?
Tortillas are generally considered vegan. However, flour tortillas made with lard or tallow are not vegan. Almost all commercially made flour tortillas are now vegan as manufacturers have replaced lard with vegetable oil. Additionally, all corn tortillas are vegan-friendly. The best healthier vegan alternatives to traditional tortillas include Siete Cassava Flour Tortillas and SANA Coconut Flour Tortillas.
In this article, we will discuss what tortillas are, the different types, and how they’re made. We will also discuss the most common tortillas types along with their ingredients and nutritional information, as well as other healthier alternatives. Let’s dig in!
Contents
What are Tortillas?
A tortilla is a round, thin, flat bread. This bread is often made with unleavened cornmeal or, less commonly, wheat flour. Tortillas can be traced back thousands of years to the people of the Sierra Madre Mountains in Mexico.
Though tortillas are widely eaten around the world, they are a staple item in Mexican cuisine. Tortillas are used for several Mexican foods, such as tacos, nachos, enchiladas, and burritos. Like bread, tortillas taste best when eaten warm.
During the mid-20th century in the United States, the number of Mexican restaurants increased greatly. This made tortillas a high-demand product. To supply this demand, the production of tortillas became dominated by machines instead of by hand. Today, industrial machinery can produce up to 60,000 tortillas per hour.
How Tortillas Are Made
Traditionally, this is how corn tortillas were made. First, the corn, or maize, for tortillas was boiled with unslaked lime. This allowed the kernels to soften and the hulls to loosen. The grains were then ground on a stone saddle quern or metate.
By hand, small chunks of the dough were patted into thin disks. Then came the baking of the tortilla on a comal, a griddle of earthenware or iron.
Today, tortillas can be industrially produced by dough pressing (hot-press) and extrusion (die-cut). Each operation has different flour specifications, dough handling properties, and baking conditions. These different factors result in various tortilla characteristics.
Most tortillas on the market are now manufactured by first adding the ingredients of the recipe and mixing the dough in machines. Then, the dough is stamped into disks and passed by a conveyer belt over a flame.
The best by date, method of processing, and storage all affect the shelf life of the tortillas. This is how long different, unopened tortillas last under different storage conditions:
- Flour or Spinach Tortillas: 7 days in the cupboard; 3-4 weeks in the refrigerator; and 3-4 weeks in the freezer.
- Corn Tortillas: 7-10 days in the cupboard; 6-8 weeks in the refrigerator; and 3-4 weeks in the freezer.
Types of Tortillas
There are many different types of tortillas that you can purchase from the store or make in your kitchen. Tortillas also come in several different shapes and sizes.
The main two types of tortillas are corn and flour. Corn tortillas are usually seen as healthier and more traditional than flour tortillas. Flour tortillas are preferred in the United States as they are closer to flour bread.
While the good old flour and corn are delicious, a bunch of new variations have been made. Other types of tortillas include half and half, spinach, blue corn, beetroot, Hoja Santa, Nopal, Jamaica, and Pan Arabe tortillas.
The size and thickness of the tortilla usually depend on its type and intended use in a particular Mexican dish. Flour tortillas can hold their shape better than corn tortillas. Therefore, larger sizes (10-inch) are often flour and not corn tortillas. As for the thickness, corn tortillas are often thicker than flour.
In stores, you’ll find that most tortillas are sold in two standard sizes, 8-inch and 10-inch. Traditionally, smaller tortillas are used for tacos. In Mexico, authentic tacos are made with corn tortillas. Other foods, such as burritos, quesadillas, enchiladas, and fajitas, require larger tortillas, most often flour.
Corn Tortillas
Corn tortillas are the most popular of all tortilla types, given that they were introduced thousands of years ago. The basis of these is “masa harina”, which is a Spanish word for dough flour. Corn tortillas are invariably vegan since they do not contain any animal-derived ingredients.
Corn tortillas are key components in many Mexican dishes, some of which include tortilla soup, enchiladas, tacos, tostadas, and flautas. They can also be served as a side with soups, stews, and grilled meat dishes.
Corn tortillas contain 3 main ingredients:
- Masa Harina (Corn Flour)
- Water
- Salt
Nutrition Information (for a serving size of 1 medium tortilla, 28g):
- Calories: 61kcal
- Total Fat: 0.7 g
- Saturated fat: 0.1 g
- Cholesterol: 0 mg
- Sodium: 12.6mg
- Potassium: 52.1 mg
- Total Carbohydrate: 12.5 g
- Dietary fiber: 1.76 g
- Sugar: 0.2 g
- Protein: 1.6 g
- Calcium: 22.7mg
- Iron: 0.3 mg
- Magnesium: 20.2 mg
El Milagro, Classic Corn Maiz Natural Soft Tortillas
A popular brand for corn tortillas is El Milagro. El Milagro Classic Corn Maiz Natural Soft Tortillas is 100% natural with no preservatives.
Ingredients:
- Corn
- Water
- Lime (Calcium Hydroxide)
Nutritional Information (for a serving size 1 tortilla, 23g):
- Calories: 50kcal
- Total Fat: 0 g
- Saturated fat: 0g
- Cholesterol: 0mg
- Sodium: 0mg
- Total Carbohydrate: 12 g
- Dietary fiber: 0.99 g
- Sugar: 0g
- Protein: 1g
- Calcium: 59.9mg
- Iron: 0.3 mg
Flour Tortillas
Many prefer flour tortillas for their soft texture and mild flavor. They are made with refined or whole meal flour, shortening or lard, salt, baking powder, and other ingredients. Most flour tortillas are now vegan as manufacturers have replaced lard with vegetable oil.
Often, flour tortillas are the least healthy choice in the tortilla aisle. This is the case since many are made with refined white flour, contain additives, and have a high sodium content.
Ingredients:
- Wheat Flour
- Water
- Fat
- Salt
- Baking Powder
- Emulsifiers
- Oxidation Agent
Nutrition Information (for a serving size 2 tortillas, 45g):
- Calories: 138
- Total Fat: 3.6g
- Saturated fat: 1.31g
- Cholesterol: 0mg
- Sodium: 331mg
- Potassium: 56.2mg
- Total Carbohydrate: 22.2g
- Dietary fiber: 1.58g
- Sugar: 1.67g
- Protein: 3.6g
- Calcium: 65.7mg
- Iron: 1.63mg
- Magnesium: 9.9 mg
Old El Paso, Soft Flour Tortillas for Tacos and Fajitas
Old El Paso Soft Flour Tortillas are vegan-friendly and are loved by many. These tortillas are a great foundation for the perfect soft tacos, burritos, fajitas, etc. They are also relatively long-lasting.
Ingredients:
- Enriched Flour Bleached (Wheat Flour, Niacin, Iron, Thiamin Mononitrate, Riboflavin, Folic Acid)
- Water
- Vegetable Shortening (Palm Oil, Canola And/ Or Soybean Oil)
- Glycerin
- Contains 2% Or Less Of:
- Baking Powder (Sodium Aluminum Phosphate, Baking Soda)
- Mono And Diglycerides
- Salt
- Potassium Sorbate
- Calcium Propionate (Preservatives)
- Fumaric Acid
- Hydrogenated Vegetable Oil (Soybean, Palm, and/or Cottonseed)
- Dough Conditioner (Salt, Wheat Starch, Enzymes)
Nutrition Information (for a serving size 2 tortillas, 46g):
- Calories: 150kcal
- Total Fat: 4.5 g
- Saturated fat: 2 g
- Trans Fat: 0g
- Cholesterol: 0 mg
- Sodium: 280mg
- Total Carbohydrate: 24g
- Dietary Fiber: 1g
- Sugar: 0g
- Protein: 3g
- Calcium: 50.6mg
- Iron: 1.38mg
Low-Carb Tortillas
If you’re watching your carb intake, low-carb tortillas might be your preferred choice. There are several low-carb tortilla variations on the market.
Mission, Carb Balance Soft Taco Flour Tortillas
Mission’s Carb Balance Soft Taco Flour Tortillas are low carb with only 4g of net carbs and 0g sugar. They are a good source of fiber. Mission’s tortillas are also vegan-friendly.
Ingredients:
- Water
- Modified Wheat Starch
- Enriched Bleached Flour (Wheat Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid)
- Wheat Gluten
- Vegetable Shortening (Interesterified and Hydrogenated Soybean Oils)
- Wheat Gluten Isolate
- Contains 2% or Less of:
- Salt
- Baking Soda
- Sodium Acid Pyrophosphate
- Cellulose Gum
- Distilled Monoglycerides
- Sucralose
- Fumaric Acid
- Calcium Propionate
- Sorbic Acid (to Maintain Freshness)
Nutrition Information (for a serving size of 1 tortilla, 43g):
- Calories: 70
- Total Fat: 3g
- Saturated Fat: 1g
- Trans Fat: 0g
- Cholesterol: 0mg
- Sodium: 320mg
- Potassium: 20mg
- Total Carbohydrate: 19g
- Dietary Fiber: 15g
- Total Sugars: 0g
- Protein: 5g
Healthier Tortilla Alternatives
Often, tortillas are full of empty, processed carbs. These carbs lack fiber, a compound that helps keep you feeling full for longer. There are plenty of healthier alternatives to traditional tortillas that are worth the try.
Siete, Cassava Flour Tortillas
Siete Cassava Flour Tortillas are made with cassava and coconut flour. These tortillas are cooked low-and-slow (Texas-style) to make them pliable. Siete Cassava Flour Tortillas are made from just a handful of simple ingredients. They are gluten-free, grain-free, and plant-based.
Ingredients:
- Cassava Flour
- Water
- Coconut Flour
- Coconut Oil
- Apple Cider Vinegar
- Sea Salt
- Xanthan Gum
Nutritional Information (for a serving size of 2 tortillas, 50g):
- Calories: 120
- Total Fat: 3g
- Saturated Fat: 3g
- Trans Fat: 0g
- Cholesterol: 0mg
- Sodium: 280g
- Total Carbohydrate: 24g
- Dietary Fiber: 4g
- Total Sugars: 1g
- Protein: 1g
- Vitamin D: 0mcg
- Calcium: 30mg
- Iron: 0.8mg
- Potassium: 140mg
SANA, Coconut Flour Original Organic Tortillas
After two years of research & development, SANA’s Coconut Flour Original Organic Tortillas were made. These tortillas are plant-based, gluten-free, grain-free, and dairy-free. SANA made them using coconut because they have a low impact, use less water, and are nutrient-dense. They are paleo and organic.
Ingredients:
- Coconut Flour
- Cassava Starch
- Water
- Xanthan Gum
- Coconut Oil
- Sea Salt
Nutritional Information (for a serving size of 3 tortillas, 54g):
- Calories: 130
- Total Fat: 3g
- Saturated Fat: 2.5g
- Cholesterol: 0mg
- Sodium: 310mg
- Potassium: 280mg
- Carbohydrate: 28g
- Fiber: 8g
- Sugars: 4g
- Protein: 4g
Mikey’s, Grain-Free Golden Turmeric Tortillas
Mikey’s Golden Turmeric Tortillas are grain-free and have the subtle flavor and natural color of organic turmeric. These vegan tortillas are made with cassava flour and coconut flour. These ingredients allow those who can’t eat gluten or grains to enjoy tortillas. In addition to being grain-free, they are also paleo-friendly, dairy-free, and soy-free.
Ingredients:
- Water
- Cassava Flour
- Tapioca Starch
- Sweet Potato Juice Concentrate (Sweet Potato, Citric Acid)
- Coconut Flour
- Sunflower Oil
- Hemp Protein Powder
- Apple Cider Vinegar
- Organic Turmeric Powder
- Xanthan Gum
- Sea Salt
Nutritional Information (for a serving size of 2 Tortillas, 50g):
- Calories:130
- Total Fat: 2.5g
- Saturated Fat: 0g
- Trans Fat: 0g
- Cholesterol: 0mg
- Sodium: 70mg
- Total Carbohydrate: 26g
- Dietary Fiber: 2g
- Total Sugars: 2g
- Added Sugars: 1g
- Protein: 2g
- Vitamin D: 0mcg
- Calcium: 20mg
- Iron: 1mg
- Potassium: 160mg
Final Thoughts
Most tortillas are vegan-friendly, except for those that contain animal fat.
There are many healthier alternatives to traditional corn or flour tortillas. These alternatives are also vegan-friendly.
Related Questions
Are tortillas gluten-free?
Whether tortillas are gluten-free or not depends on the kind. Corn tortillas are naturally gluten-free because they are made using corn. Flour tortillas, on the other hand, are made from wheat, which contains gluten. For any food product, including tortillas, make sure to read the nutrition labels and ingredients. If a gluten-free label is placed on the packaging, it means that the procedures were put in place to prevent cross-contact with gluten.
Are tortillas keto?
In general, tortillas are not keto-friendly. Low carb or corn tortillas can still be incorporated in small quantities into a planned keto or low-carb diet. Corn tortillas have fewer net carbs and are less refined than wheat tortillas, making them more of a keto-friendly option.