Avoiding Menudo on Keto: Healthier Mexican Alternatives

Everyone loves Mexican food, but there’s a question if menudo is keto-friendly.¹

The truth is, there’s a pesky ingredient in menudo that adds tons of carbs so it should be avoided at all cost, or the ingredient should be removed entirely even though it’s a staple in the soup.

Of course, there’s substitutes are possible and each is reviewed below, but there’s 13 keto Mexican foods that you and your family can eat without fear of being kicked out of ketosis or exceeding the 20-50 grams of carbs per day that’s usually allowed on keto.²

How Many Net Carbs are in Menudo?

The answer to the question of the amount of net carbs present in menudo and if it is keto is a little bit tricky.

Recipes for this delicious Mexican soup can vary, causing the net carbohydrates to be different depending on the ingredients used. Variations made with hominy, corn, beans, or even topped in saltines or another cracker of choice can lead to a higher carbohydrate content. The amount eaten per serving, as well as the ratio of soup and protein to other ingredients, plays an important factor.

Source: DebbiSmirnoff via Canva.com³

All in all, it is difficult to give a precise number of carbohydrates per meal.

Some recipes claim to be low in carbohydrates, while others have upwards of 50 grams per bowl. On average, one cup of menudo is approximately 10 to 15 grams of carbohydrates. But remember, oftentimes more than one cup of soup is eaten per meal. Serving size is important for all dieters, not just those using the ketogenic technique, to be aware of.

Technically, one cup of menudo soup can fit into a keto diet. In fact, many items can fit into a ketogenic diet when eaten in moderation and tracking the carbohydrate content. However, menudo is definitely not ideal for those going keto and should probably be avoided at all costs!

Even when limiting the meal to a single cup, which would not be very filling in the first place, the menudo severely limits the number of carbs a person is allotted for the rest of their day. Dieters are better off saving their vital carbohydrates for the more nutritional fruits and vegetables, which has been studied to decrease the prevalence of chronic illnesses, cardiovascular disease, as well as improve generalized health.⁴

Mexican Menudo: Is it Keto-Friendly?

Unfortunately no, the tasty Mexican soup is not keto friendly and should be avoided at all costs by those on a ketogenic diet. It would be very difficult to eat mexican menudo as a meal with the amount of carbohydrates allotted for a keto diet per day. Meal planning would be difficult and overall nutritional health could be compromised.

Menudo is not considered a keto friendly option particularly because of a single ingredient: hominy. Hominy is made from corn, or maize, and is considered to be a grain in terms of nutrients. It’s used in a number of Mexican dishes, and many dieters might be familiar with its variations in tamales, tortillas, chips, or delicious dumplings.

Fitting with its whole grain status and being very high in carbohydrates, it is obvious that hominy is not keto-friendly. It supplies 2.5 grams of fiber and 1.5 grams of sugar per average serving size, with a total of 14 grams of netted carbohydrates. Those following a strict ketogenic diet should beware, because this one ingredient must be avoided.

13 Keto Mexican Food Alternatives

Knowing what to eat is just as important as knowing what to avoid. With that being said, check out the keto friendly Mexican options below to learn how to conquer cravings while remaining in line with difficult dietary restrictions. Ketoers should try these foods instead for a low carb and keto friendly alternative!

Keto Friendly Mexican Soups

#1. Menudo Soup Without Hominy. Menudo is keto-friendly without hominy in it and it’s healthy too! Menudo is full of nutritious vegetables paired with quality protein that promotes muscle building, as well as weight management, metabolic health, and appetite regulation.⁵ Try making this soup without the high in carbohydrate hominy to prepare a delicious keto friendly meal!

#2. Mexican Chicken Soup. Chicken soup is a staple that fits into every meal plan. Full of protein, this soup takes chicken breast, broth, and vegetables to form a keto-friendly and healthy option for dieters trying to lose weight and improve health. Try adding paprika, cilantro, lime, and spicy seasonings to add a Mexican twist on this cross cultural classic.

#3. Tortilla Soup. A healthy and low calorie option, this soup can use beef, sausage, chicken, chorizo, or tofu for a high protein source. Slow cooked with tomatoes, onions, garlic, and peppers, this tortilla soup has a minimal amount of carbohydrates that is in line with every ketogenic diet plan.

Low Carb Mexican Meals

If you’re craving Mexican food but not the carbohydrates that come with it, try any number of the dishes below for a keto friendly and low carb meal.

#4. Fajitas Without The Tortilla. Fajita vegetables are extremely healthy and full of flavor, but when paired with cornmeal or flour based tortillas, they become high in processed carbohydrates. To combat this, simply try them on their own or with sour cream, pico de gallo, salsa, and cheese. Season them to perfection and pan fry for the best results.

#5. Taco Salad. Salad is perhaps one of the healthiest options and is jam packed with fresh vegetables that promote nutritional health and balance. If you want to make the most of this healthy meal, swap lettuce for kale and/or spinach for the highest nutritional content. Use fresh peppers, tomato, and top with guacamole and lime for a mexican flare. For a lower calorie version, try using hot sauce instead of traditional dressings. Hot sauce isn’t only beneficial for weight loss; it also delivers a fiery kick, ideal for enthusiasts of spicy flavors.

#6. Burrito or Taco Bowl. Everyone loves the classics, but the tortillas in burritos and tacos contribute to the high carbohydrate content in these Mexican favorites. To make a keto friendly variation, try adding the ingredients to a bowl instead. This allows keto dieters to give into Mexican cravings without sacrificing their diet plan!

#7. Grilled Pollo. This dish seemingly can’t get any better with its latin seasoning, perfected grill technique, and low calorie nutritional content. This chicken dish is an option at every restaurant for a reason, and can easily be cooked at home too. Rice and chicken aren’t just great for weight loss; with one simple adjustment, they can also be adapted to fit a keto-friendly diet. Top with lime juice or salsa, and swap out a side of mexican rice for a salad or fajita vegetables to make the perfect high protein, low carbohydrate dish.

#8. Ceviche. Ceviche is similar to the dish above. This grilled shrimp is best prepared using the freshest shellfish, ideally caught from an nearby ocean. It’s healthy, high in protein, low in calories, and has vital omega 3 fatty acids which aid in disease prevention and cognitive functioning.⁶ Furthermore, ceviche has minimal carbs making it a great option for ketogenic dieters who want to lose some extra weight.

#9. Cauliflower Rice. Mexican rice is delicious but notorious for being high in carbohydrates. It’s not the healthiest option to eat, but comes as an automatic side with nearly every Mexican meal. To combat the high carbohydrate content and caloric intake, exchange it with cauliflower rice. This dish is simply made by using a food processor or grating cauliflower into small, rice-sized chunks. Enjoy it raw, or cook in a skillet until the desired temperature and texture is achieved. Add this to any Mexican staple suggested above, or simply cook in preferred vegetables and seasoning to enjoy as a stand alone meal!

Keto Approved Mexican Snacks

Mmm chips and dips. They are what people look forward to the most when eating a Mexican meal. All too often the options below are not listed as keto friendly, as they are paired with high in carbohydrate tortilla chips that decrease the nutritional content and up the amount of calories per serving.

Source: MiguelMalo via Canva.com⁷

In fact, there’s a delicate keto carb balance tortilla ratio that must be maintained, limiting how much these dips can be enjoyed.

Instead, try the keto approved mexican snacks below by swapping out chips for crispy vegetables like carrots or celery. Baking keto-friendly cheese chips as a tortilla replacement can also be tried for a more bold flavor. They are worth it.

• #10. Salsa

• #11. Guacamole

• #12. Pico De Gallo
• #13. Queso

Combining the above with low in calorie vegetables or low in carbohydrate keto cheese chips can make a huge difference when it comes to weight loss and overall health.

In fact, with simple changes like these, some dieters may even lose weight without trying. Just remember to avoid hominy at all costs and try the foods listed above instead.

Menudo Without Hominy: Is It Ketogenic?

Menudo is keto-friendly without hominy in it. Keto dieters are allowed to eat menudo as long as the dish does not have hominy as an ingredient. There are many alternatives to the recipe that make the meal low in carbohydrates and keto approved. Check out the suggestions below to ensure a meal is not only low in carbs and calories, but delicious too!

Low Carb Hominy Alternatives

There are many low carbohydrate alternatives to hominy that can make a high in carbohydrate meal keto friendly. For example, instead of adding hominy, many dishes can instead use high amounts of vegetables or protein. This not only creates a lower carb and calorie option, but increases the overall nutrition of a meal and improves the potential health benefits too.

When looking for something more mild in taste as a replacer, chopped cauliflower or tofu can help to provide a similar texture as hominy without the consequential carbohydrates. When seasoned correctly, they can even provide a similar taste. That way a traditional Mexican meal can be true to its authentic roots, while remaining keto approved.

Stay tuned for a low carbohydrate menudo soup recipe that is both delicious and keto friendly. This recipe can be modified further to fit an individual’s dietary restrictions, such as using vegetable broth and tofu for vegetarian and vegan dieters, or limiting the number of peppers and latin spices used for those who struggle with spicy meals.

Enjoy!

How To Make Low Carb Menudo Without Hominy (Recipe & Steps)

Below is a step by step guide to making low carb menudo without hominy as an ingredient. This soup is delicious, and readers are invited to share this recipe with friends and family who love Mexican food, but not the carbohydrates that accompany it. This will make roughly six to eight servings of low carbohydrate menudo to enjoy.

Source: jmalov via Canva.com⁸

Beef tripe, otherwise known as the lining of a cow’s stomach, is extremely high in vitamin B12, which is an essential vitamin the body can only obtain through eating meat or taking vitamins. Research suggests a lack of this nutrient in the body negatively impacts cognitive, vascular, and cellular functioning.⁹

Furthermore, B12 can even help dieters lose weight! So don’t be afraid to try this nutrient dense organ. If you’re still wondering about other nutrients and vitamins that aid in weight loss, consider incorporating ingredients rich in vitamin D, vitamin A, iron, and magnesium to enhance your fitness journey.

Step 1) Bring a large pot to boil and allow 3 lbs of beef tripe to simmer until cooked through. This should take about two hours.

Step 2) Dice 1 small yellow onion, 2 poblano peppers and 3 chile guajillo peppers (peppers can be increased or decreased depending on an individual’s spiciness tolerance). Cook the peppers and onions with the desired amount of garlic and a pinch of salt, paprika, and cumin, until vegetables are soft.

Step 3) Drain the cooked beef tripe and dice into desired sized bites.

Step 4) Add approximately 64 oz of beef broth and vegetable mix to the pot of beef tripe and allow to cook on medium low.

*Note: The longer the soup simmers together the richer the taste. It’s recommended to let it cook for at least 1 hour, stirring regularly.

Step 5) Add seasonings such as salt, pepper, cumin, and garlic to taste.

Step 6) Top with cilantro, cheese, sour cream, and/or lime and enjoy!

Just because a dieter is keto, doesn’t mean they have to give up their cravings for Mexican dishes! Those asking if menudo is keto now know what to avoid at all costs, and keto friendly classics to order instead.

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