Free Printable: Low Carb & Keto Food List

• My Keto Enchiladas Taste Just Like the Real Deal
• Ingredients & Substitutions
• How To Make Keto Enchiladas
• My Recipe Tips
• Keto Enchiladas Recipe card
• Serving Ideas
• Recipe Variations
• Recipe Reviews

My Keto Enchiladas Taste Just Like the Real Deal

I’ve always loved the bold flavors in Mexican food , especially enchiladas, but but not the carbs that usually comes with them. Most restaurant versions are loaded with flour or corn tortillas and sugary sauces, so I wanted to create something that still hits all those cozy, saucy, cheesy notes… just without the carbs. These keto enchiladas are the result, and honestly, I don’t miss the original at all. Here’s why you’ll love them:

• You won’t know their keto – These taste just like the enchiladas I used to order out, but with less than 10g net carbs . The sauce is bold and savory with just the right amount of kick.
• Saucy, cheesy filling – The chicken is juicy and simmered in my enchilada sauce , then rolled up in tender low carb tortillas and topped with gooey cheese. It’s total comfort food.
• Easy to prep – You only need about 20 minutes of hands-on time before it all goes into the oven. I usually make the sauce and tortillas ahead to make it even faster.
• Tried-and-true tortilla swap – I use my coconut flour tortillas here, which hold up beautifully when rolled. You can also stuff them with beef, pork, or whatever filling you’re craving. See more ideas here !

Once you see how easy and delicious these are, you won’t go back to the carb-loaded kind. Make it with me!

Ingredients & Substitutions

Here I explain the best ingredients for my keto enchiladas recipe, what each one does, and substitution options. For measurements, see the recipe card .

Sauce:

• Enchilada Sauce – You can totally buy it, but I like to make my own so I know it doesn’t have any added sugar or weird ingredients. You’ll need about 2 cups (that’s one batch of my recipe). Feel free to add more if you love it super saucy, just keep in mind it’ll bump up the carbs a bit.

Chicken:

• Shredded Chicken – I usually make a quick batch of Instant Pot shredded chicken , but rotisserie chicken or any cooked chicken you have on hand will work. You can even switch it up with other keto meat fillings —see my ideas below!
• Avocado Oil – I use this to keep the filling nice and moist so it’s easy to scoop and roll. Olive oil or any neutral cooking oil works just fine too.
• Garlic – Fresh minced garlic gives the best flavor, but I’ve definitely used the jarred stuff when I’m short on time. No shame in that!
• Chicken Broth – I like using a low sodium broth so I can control the salt, but you can use any store-bought kind, make your own, or swap in bone broth if you want a little extra nutrition.
• Fresh Cilantro – Adds such a nice pop of flavor and color. If you’re not into cilantro, sliced green onions work great too, or you can just skip it.

Assembly:

• Coconut Flour Tortillas – I made my own low carb tortillas for this recipe, but you’ve got options. Almond flour tortillas work too, or you can grab a store-bought low carb tortilla if you don’t mind a few extra ingredients. Just check the label since some have gluten or binders.
• Colby Jack Cheese – I love the mild, melty flavor here, but honestly, any cheese that melts well will do. Cheddar cheese, Monterey Jack, or even a Mexican blend are all great swaps.
• Green Onions – They add that fresh, zesty finish on top. If you’re not into them, a sprinkle of extra cilantro works just as well.

How To Make Keto Enchiladas

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Make enchilada sauce. If you’re not using store-bought, go ahead and whip up a batch using my enchilada sauce recipe . It’s super easy and worth it!
2. Make tortillas . I use this coconut tortilla recipe , and I always add the optional gelatin to keep them nice and flexible for rolling.
3. Make the filling. Heat some of the oil in a large pan , then add the garlic and cook for about a minute. Stir in the shredded chicken, half the enchilada sauce, broth, and cilantro. Let it simmer for a few minutes to thicken slightly.

1. Fill the tortillas . Scoop about 1/4 cup of the chicken mixture into the center of each tortilla.
2. Roll them up . Roll it up gently and place it seam-side down in a greased casserole dish . Keep going with the rest until they’re all snug in the pan.

1. Add the toppings . Pour the rest of the sauce over the enchiladas and sprinkle with the remaining cheese.
2. Bake & serve. Pop your keto enchiladas in the oven and bake until the cheese is melted and bubbly. Add your favorite garnish and dig in!

My Recipe Tips

• If your tortillas are cold, they might crack. I like to warm mine slightly so they’re soft, flexible, and way easier to work with!
• Don’t skip the gelatin in the tortillas. I know it’s optional, but trust me, it helps them stay sturdy when you roll them and keeps them from falling apart later.
• Make sure the sauce is thick enough. It really brings out the flavor. You’ll know it’s ready when it coats the back of a spoon.
• Want a little heat? Toss some diced jalapeños into the filling or add a pinch of cayenne to the sauce.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

Sauce

• 1 recipe Enchilada sauce (2 cups) ▢

Chicken

• 1 tbsp Avocado oil ▢
• 4 cloves Garlic (minced) ▢
• 3 cups Shredded chicken (cooked) ▢
• 1/4 cup Chicken broth, reduced sodium ▢
• 1/4 cup Fresh cilantro (chopped) ▢

Assembly

• 1 recipe Coconut tortillas (12 tortillas) ▢
• 3/4 cup Colby jack cheese (shredded) ▢
• 1/4 cup Green onions (chopped) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Make enchilada sauce like this .
2. Make low carb tortillas like this . Make the version including optional gelatin.
3. In a large saute pan , heat oil over medium-high heat. Add the minced garlic and cook for about a minute, until fragrant.
4. Add chicken, 1 cup enchilada sauce (half of the total amount), chicken broth, and cilantro. Simmer for about 5 minutes .
5. Meanwhile, preheat the oven to 375 degrees F (190 degrees C). Grease a 9×13 baking dish .
6. Scoop about 1/4 cup chicken mixture into the center of each tortilla. Roll up and place seam side down in the baking dish.
7. Pour remaining 1 cup enchilada sauce over the enchiladas. Sprinkle with shredded cheese.
8. Bake for about 10 to 12 minutes , until enchiladas are hot and cheese melts. Sprinkle with green onions to serve.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 2 enchiladas with sauce

• Tips: Check out my recipe tips above to help you roll without cracks, get the perfect sauce texture, and make keto enchiladas that everyone will love!
• Variations: Don’t miss my recipe variations easy ways to change up your keto enchiladas and keep things interesting.
• Serving ideas: See my serving ideas below for tasty sides and toppings that pair perfectly with keto enchiladas.
• Store: Just cover and pop them in the fridge. They’ll keep for 3 to 4 days.
• Meal Prep: You can make the sauce, tortillas, and filling ahead of time, or even roll everything up and keep it in the fridge until you’re ready to bake.
• Reheat: Warm them in the oven at 325 degrees F until hot. If they’re frozen, it’ll take about 30 minutes (cover with foil if the cheese starts to brown too much).
• Freeze: Let them cool, wrap tightly, and freeze. I usually bake them straight from frozen when I’m ready.
• Note on nutrition info: The prep time doesn’t include making the tortillas or sauce, but the nutrition info does count both.

📖 Want more recipes like this? Find this one and many more in my Keto Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Keto Enchiladas

Serving Ideas

If you’re like me and love piling on the sides, here are a few tasty ideas to try with your keto enchiladas:

• More Toppings – Load ’em up! I like adding shredded lettuce, diced tomato, sour cream, taco slaw , or a scoop of fresh salsa . Use whatever I’ve got on hand.
• Rice & Beans – Traditional spots usually serve enchiladas with rice and beans, but I keep it light with cilantro lime cauliflower rice . It still gives you that full meal vibe, just without the carbs.
• Chips & Dip – You can’t go wrong with keto tortilla chips and guac or salsa . And if you’re in the mood for something cheesy, a warm queso dip is always a hit.

And don’t forget the skinny margaritas !

Recipe Variations

Want to switch things up? Here are a few easy ways to change up these keto enchiladas and make them your own:

• Try another protein – Not feeling chicken? You can totally switch it up with ground beef, beef barbacoa , chopped turkey (leftovers work great), chorizo , or even grilled shrimp . Just cook the meat with a little taco seasoning or enchilada sauce for extra flavor.
• Go meatless – Want to keep it vegetarian? Swap the chicken for your favorite shredded keto cheese . You can also toss in some low carb beans, like black soybeans or lupini beans, to make it a little heartier.
• Make it green – Use your favorite gluten-free green enchilada sauce instead of red, and drizzle with salsa verde before serving.

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Keto Enchiladas

My keto enchiladas are saucy, cheesy, and totally satisfying. Made with low carb tortillas and no shortcuts, you won’t miss the carbs!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/low-carb-chicken-enchiladas-recipe/

Ingredients

Sauce

• 1 recipe Enchilada sauce (2 cups)

Chicken

• 1 tbsp Avocado oil
• 4 cloves Garlic (minced)
• 3 cups Shredded chicken (cooked)
• 1/4 cup Chicken broth, reduced sodium
• 1/4 cup Fresh cilantro (chopped)

Assembly

• 1 recipe Coconut tortillas (12 tortillas)
• 3/4 cup Colby jack cheese (shredded)
• 1/4 cup Green onions (chopped)

Instructions

1. Make enchilada sauce like this .
2. Make low carb tortillas like this . Make the version including optional gelatin.
3. In a large saute pan , heat oil over medium-high heat. Add the minced garlic and cook for about a minute, until fragrant.
4. Add chicken, 1 cup enchilada sauce (half of the total amount), chicken broth, and cilantro. Simmer for about 5 minutes .
5. Meanwhile, preheat the oven to 375 degrees F (190 degrees C). Grease a 9x13 baking dish .
6. Scoop about 1/4 cup chicken mixture into the center of each tortilla. Roll up and place seam side down in the baking dish.
7. Pour remaining 1 cup enchilada sauce over the enchiladas. Sprinkle with shredded cheese.
8. Bake for about 10 to 12 minutes , until enchiladas are hot and cheese melts. Sprinkle with green onions to serve.

Maya’s Recipe Notes

Serving size: 2 enchiladas with sauce

• Tips: Check out my recipe tips above to help you roll without cracks, get the perfect sauce texture, and make keto enchiladas that everyone will love!
• Variations: Don’t miss my recipe variations easy ways to change up your keto enchiladas and keep things interesting.
• Serving ideas: See my serving ideas below for tasty sides and toppings that pair perfectly with keto enchiladas.
• Store: Just cover and pop them in the fridge. They’ll keep for 3 to 4 days.
• Meal Prep: You can make the sauce, tortillas, and filling ahead of time, or even roll everything up and keep it in the fridge until you’re ready to bake.
• Reheat: Warm them in the oven at 325 degrees F until hot. If they’re frozen, it’ll take about 30 minutes (cover with foil if the cheese starts to brown too much).
• Freeze: Let them cool, wrap tightly, and freeze. I usually bake them straight from frozen when I’m ready.
• Note on nutrition info: The prep time doesn’t include making the tortillas or sauce, but the nutrition info does count both.

📖 Want more recipes like this? Find this one and many more in my Keto Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)