Healthy Keto Eating In Mexico With Surprisingly Simple Ways

Do you worry about following a keto lifestyle while living in Mexico? As I have discovered, it isn’t that difficult. You can find everything from yummy street foods to tasty local dishes. There are several options for healthy keto eating in Mexico if you know what to look for.

Enjoy Mexico’s amazing flavours while sticking to your keto goals. Learn what to ask for in restaurants, choose fresh fruits and vegetables, find low-carb snacks, or make delicious recipes. But first, what does keto mean?

What is Keto, and How Does it Work?

The keto diet is a low-carb, high-fat diet that induces a condition of ketosis in your body. Your body uses fat as its primary fuel source instead of glucose from carbohydrates. Over time, eating this way can increase energy, decrease cravings, and help with weight loss. To maintain ketosis, consume 70–80% fat, 10–20% protein, and only 5–10% carbs daily.

Healthy keto eating means cutting carbs to 20-50 grams daily, maintaining steady blood sugar levels, and controlling cravings. Depending on the body’s metabolism, getting into ketosis could take a few days to a week. Many people think this is difficult.

Fats are important for energy and with Keto, you have many choices such as nuts, avocado, coconut oil, and olive oil. These ingredients are also easily available for healthy Keto eating in Mexico. Proteins are necessary but in moderation to prevent glucose conversion and derail ketosis.

Tracking what you eat can be a big help. You need healthy fats for fuel but keep your ketosis balanced by including low-carb veggies, cheese, eggs, and meat in your eating schedule. After a while, this will become second nature.

If you are wondering, Keto eating has been around since 1920 so it is not a fad.

Benefits of a Keto Diet in a Mexican Food Culture

Healthy Keto eating in Mexico is surprisingly easy for the following reasons:

• Many of the foods in Mexico are perfect for a Keto diet, offering health benefits and traditional flavours.

• Avocados, olive oil, fresh seafood, meats, and vegetables such as peppers and zucchini are available for a low-carb, high-fat plan.

• Blood sugar stability is maintained which helps with energy levels and curbs hunger.

• Low-carb versions of popular dishes provide authentic flavours without carb crashes.

• Mexican dishes are adaptable, making a keto plan easy to stick to.

• A keto diet can support weight loss goals by emphasizing healthy fats and moderate protein.

When my husband and I started Keto, our main focus was eating healthy. The bonus was that we lost a little over 100 pounds and have successfully maintained our weight. We also do intermittent fasting.

Healthy keto eating in Mexico is a lifestyle change. It’s an opportunity to enjoy authentic Mexican food while satisfying your hunger and cravings with healthy adjustments.  Enjoy healthy eating without feeling like you’re missing out on something.

Top Tips for Healthy Keto Eating in Mexico

Staying keto in Mexico might seem challenging, but as I have learned, with smart planning, you can enjoy local foods.  The following helpful tips can help you.

Choosing Low-Carb Mexican Dishes at Restaurants

Most areas of Mexico have abundant restaurants but dining out can be challenging. It is important to know which dishes work best.

Grilled meat and seafood:  Meals such as carne asada (grilled beef), pollo asado (grilled chicken), or Camarones (shrimp) are low-carb options, often served with vegetables or salad.

Fajitas: Fajitas are keto-friendly, and often contain grilled peppers, onions, and protein. They are tasty and satisfying when served with healthy fats such as avocado and sour cream. Skip the tortillas.

Tacos: Who doesn’t love tacos? Skip the tortillas and opt for lettuce-wrapped or bowl-based options. Don’t be afraid to ask your server to substitute.  Enjoy fish, carnitas and al pastor tacos without the added carbs.

We recently purchased a tortilla press and I plan to make my own, using almond or coconut flour. I am excited to try these.

Cerviche: Another popular Mexican seafood dish, ceviche, is low in carbs, and high in healthy fats and protein. Ensure there are no added fruits or sweet marinades.

What to Choose for Keto Eating in Mexico and What to Avoid

While healthy keto eating in Mexico is possible, some rich and high-carb ingredients should be avoided. Here is a list of ingredients to enjoy and those to avoid.

WHAT TO CHOOSE

Avocados and olives:  We are so lucky to have avocados at our fingertips. They are available everywhere and prices vary. Avocados and olives are high in healthy fats and low in carbs.

Cheese and sour cream: We tried a plant-based diet where cheese wasn’t an option. That didn’t last long. Cheese and sour cream add flavour and healthy fats to Mexican dishes. Added to beef, chicken, pork, and fish, they make a satisfying meal low in carbs.

Berries: Blueberries, raspberries, blackberries, and strawberries are the best choice for low carbs. While blueberries can be expensive in Mexico, strawberries, blackberries and raspberries are abundant at local markets and roadside stands.

Vegetables: Peppers, onions, tomatoes, and zucchini are often included in Mexican meals. They contain small amounts of carbs but are low enough to be acceptable. Add cilantro, lime and garlic for extra flavour.

WHAT TO AVOID

A few staples in Mexico should be avoided because they are high in carbs.

Beans and rice: These high-carb ingredients are commonly used in refried beans and burritos.

Corn: Although a popular ingredient in tortillas, tamales, and salsas, corn is high in carbs.

Processed foods: There are several reasons why we should avoid processed foods for overall health and well-being:

•  Hidden Carbs and Sugars: Processed foods often contain hidden sugars and starches that can quickly exceed daily carb limits and impact blood sugar levels.
• Artificial Ingredients: Processed foods often contain harmful additives and contribute to inflammation, digestive issues, or cravings. Whole foods are free of these additives and support a healthier diet.

• Lack of Nutrients: Fresh vegetables, meats, and healthy fats, are packed with essential vitamins and minerals. Processing can remove these vitamins and minerals, making them less beneficial.

• Feel Fuller with Fewer Cravings: Nutrient-dense foods keep you fuller longer, reducing the need for constant snacking. 

• Improved Energy and Focus: Whole foods provide steady energy, which is especially important with any eating plan.

Sugar: I feel so strongly about this that  I am giving this ingredient special attention. Avoiding sugar in Mexico is challenging because it appears to be in everything. Even small amounts of traditional white sugar or Mexican sweeteners like piloncillo (raw cane sugar) can knock you out of ketosis because they are high in carbs and can impact blood sugar levels.

Choosing Keto-Friendly Sugar Alternatives

Common Sweeteners to Avoid: Sugar and sweeteners such as honey, agave syrup, sweetened condensed milk, and piloncillo are frequently used in Mexican drinks, sauces, and sweets. Avoid if possible as they are high in hidden carbs.

Keto-Friendly Sweeteners: Substitute natural sweeteners such as erythritol, monk fruit, or stevia. They have less impact on blood sugar. Xylitol is also widely used, however I avoid it. While it is a healthy substitute, it is highly toxic to dogs. We are house sitters and I prefer not to use it while sitting dogs.

I use all of these sugar substitutes in my dishes. I have had the most success with erythritol since it is a 1:1 ratio and leaves no aftertaste. However, it can be difficult to find sugar substitutes in certain areas of Mexico. If you can’t find them locally, Amazon Mexico and Mercado Libra carry them. They will be expensive, but the good news is that you can buy them in larger quantities.

Build rapport with local health food and specialty store owners; they will often try to order specific ingredients if you request them. Frequent local restaurants and get to know the owners and staff. They will often accommodate your wishes.

Practical Tips for Avoiding Sugar in Mexico

Even though sugar is common in many Mexican foods, you can avoid it by choosing dishes with fresh ingredients such as grilled meats, seafood, and salads. If ordering a drink, ask for “sin azúcar” (without sugar). If you like some sweetness, consider carrying keto-friendly sweeteners with you.

Ingredients to Look For Healthy Keto Eating in Mexico

Mexican markets are abundant and great places to purchase keto-friendly ingredients that make eating keto easy. We have mentioned a few of these but there are more.  These ingredients can be used as satisfying snacks or to prepare delicious meals for healthy keto eating in Mexico.

Avocados: Avocados are a staple in Mexican cuisine and are ideal for keto-friendly dishes due to their high fat and fibre content. Because they are low in carbs, they make a nutritious choice.

Meat and Seafood: Mexico markets offer a variety of keto-friendly meats, including beef, pork, chicken, seafood, carne asada, carnitas, and fresh fish. Many areas have weekly market days so you can stock up and freeze.

Cheeses: Mexican cheeses like queso fresco, queso panela, and Oaxaca are high in fat and protein and minimal carbs. If you prefer imported cheeses, many places have specialty shops but these products will be expensive.

Low-Carb Vegetables: Many vegetables including bell peppers, zucchini, cucumbers, radishes, tomatoes, and onions are easily available and keto-friendly. Go easy on the tomatoes and onions because of their higher carbs.

Nuts and Seeds: You will often find a variety of nuts such as almonds, walnuts, pistachios, and pumpkin seeds (pepitas), It is best to opt for unsalted and unflavoured to keep the carbs low.

Chicharrones (Pork Rinds): Chicharrones are a low-carb, crunchy snack and a great keto-friendly option for adding texture to dishes. They are a great substitute for bread crumbs.

Olives and Olive Oil: Olives are a keto-friendly ingredient, low in carbs, and offer healthy fats, making them ideal for salads and snacking.

I keep three oils in my kitchen cupboards: olive, coconut, and avocado oil. They can be used in salads or meals.

Cilantro, Lime and Spices: Fresh cilantro, lime, and spices such as cumin, chili and garlic improve the flavour of keto dishes without the carbs. Lime juice and herbs are perfect additions to meats, seafood, and veggies,

Sliced cucumbers or jicama with lime and chili seasoning make a delicious low-carb snack. Jicama is slightly higher in carbs so be careful how much you eat.

Simple Mexican Recipes to Keep Your Keto Journey on Track

If you love to cook or don’t want to eat out all the time, keto eating in Mexico is easy. You can make tasty meals that meet your low-carb objectives and taste buds with simple substitutions and fresh ingredients.

Breakfast Ideas for Keto Eating in Mexico

Enjoying a Mexican breakfast is a great way to start your day and stay low-carb. Eat healthy proteins and fats to keep full and satisfied throughout the day.

 

Huevos Rancheros (without Tortilla): Huevos rancheros is a popular Mexican breakfast dish often served in restaurants but easily made at home. It features eggs with a spicy tomato-based sauce. Avoid the tortilla and serve over a bed of leafy greens or avocados, adding fresh cilantro and queso fresco.

Chorizo and Egg Scramble: Chorizo, a spiced Mexican sausage, is a great keto breakfast ingredient. Serve with scrambled eggs, bell peppers, or avocado for a delicious high-fat, low-carb meal.

Avocado and Egg Breakfast Bowl: For a quick and easy meal, combine avocado, eggs, cheese, salsa, salt, and pepper for high protein and healthy fats. Split the avocado in half, and remove enough to add an egg in each half. Add the rest of the ingredients and bake until the egg is set.

Low-Carb Mexican Omelet: Fill the omelet with cheese, bell peppers, onions and jalapenos. For extra flavour and fat, add fresh salsa and sour cream.

Keto-Friendly Breakfast Tacos (With Lettuce Wraps): Replace the tortillas with lettuce leaves and top with salsa or hot sauce, scrambled eggs, avocado, chorizo, or bacon.

Dinner Options for Keto Eating in Mexico

Delicious and satisfying dinners can be challenging. However, easy meals can be made with a little imagination, low carbs, and flavourful ingredients,

Carne Asada with Grilled Vegetables: Carne Asada (grilled steak) marinated in lime juice, garlic, and spices, and served with grilled veggies is a perfect dinner high in protein and healthy fats.

Keto Chicken Fajita Bowl (omit tortillas): Chicken fajitas are a satisfying dinner option. They are prepared with sautéed chicken strips, peppers and onions served over spinach or greens. Garnish with guacamole, sour cream and cheese.

Chili-Lime Shrimp Skewers: These are as delicious as they sound and a low-carb option. Combine shrimp with juice, olive oil and chili powder. Marinate and then grill or pan-sear. Serve with cauliflower rice or salad to keep carbs low.

Stuffed Bell Peppers with Ground Beef and Cheese: Stuffed bell peppers don’t need rice to be filling. Instead, use ground beef seasoned with spices and shredded cheese. Fill halved bell peppers with the mixture and bake until the peppers are tender.

Pork Carnitas Lettuce Wraps: Pork carnitas are soft, slow-cooked pig chunks seasoned with spices, and perfect for keto dinners. Serve in lettuce wraps with avocado, cilantro, and lime for added flavour. This flavourful meal provides protein and healthy fats.

One of our favourite meals is cauliflower pizza which is yummy for lunch or dinner. It is easy to make and does not give you that overfull feeling you get with traditional pizzas. Use cauliflower as the crust, a low or no-added sugar-based sauce, and a few toppings.

Navigating Common Challenges with Keto Eating in Mexico

I admit that sticking to Keto in Mexico comes with challenges: high-carb temptations, language barrier, and lack of ingredients, but with planning and a few tips, you can manage it.

Finding Options in Local Markets for Keto Eating in Mexico

Many local markets in Mexico provide a variety of fresh foods and ingredients making keto eating and meal planning easier.

Buy Fresh Meats and Seafood: Seafood and fresh meats including chicken, beef, and pork are available at local markets and butcher shops and are excellent sources of healthy fats and protein.

Choose Low-Carb Vegetables: Radishes, spinach, peppers, and zucchini are usually plentiful and low in carbs. As mentioned earlier, tomatoes and onions are higher in carbs.

Use Fresh Herbs and Spices: Fresh herbs like cilantro, parsley, and basil and spices like oregano, cumin, and chili powder are usually abundant in markets and add flavour and no carbs. You can also grow basil and rosemary in pots either indoors or out. Fresh garlic and lime add flavour and colour to meat and seafood dishes.

Choose Healthy Fats: Avocados and olive oil are available in many places. Avocados are high in fibre and good fats, while olives are low in carbs and tasty in salads and snacks.

Buy Nuts and Seeds: Nuts and seeds are excellent snacks due to their protein and fat content, Look for unsweetened options.

How to Enjoy Keto Eating in Mexico

 

You can travel around Mexico and enjoy the cuisine by being prepared:

Plan for Keto Snacks: To maintain healthy eating while travelling, pack keto-friendly snacks like beef jerky, cheese, Chicharrones (pork rinds,) nuts, hard-boiled eggs, and prepackaged guacamole cups.

I often make crackers. A few make a delicious evening snack with cheese and can be packed for a long bus or car trip.

Opt for Grilled and Fresh Foods: I notice more Mexican restaurants are offering fresh salads, grilled meats, and shellfish instead of battered options and heavy sauces. These can be enjoyed with extra vegetables or guacamole instead.

Make Requests when ordering in Restaurants: Ask your waiter for bowl-filled fajitas or tacos without the tortilla. Garnish with sour cream avocado and cheese for flavor and fewer carbs.

We often order hamburgers ‘sin pan’ (without the bun) and get strange looks. We request our salad dressings on the side. When they bring a basket of rolls or tortilla chips to the table, we often send them back to avoid the temptation. Often we ask for extra salad instead of fries.

Choose Keto-Friendly Drinks: Mexico is known for its sugary beverages such as horchata and sodas Choose water, sparkling water, unsweetened ice tea, black tea or coffee with cream and no sugar.

While alcohol is considered a no-no because of high carbs, we have found three (so far) brands of zero-alcohol cerveza (beer) with fewer carbs. You will see 0.0 on the label. Even though it isn’t always on the menu, we ask because sometimes they have it.

Learn Basic Spanish Phrases: Ordering food can be simple if you know a few Spanish phrases such as “más vegetables, por favour” (more veggies, please), “sin tortilla” (without tortilla), and “sin azúcar” (no sugar).

Visit Local Markets for Staples: Make a habit of going to weekly markets to get a variety of foods such as avocados, meats, cheeses, and nuts. These will make meal preparation easier and healthier.

The area we are staying in Mexico has an organic market on Tuesday and a large Wednesday market. Other areas close by also have market days. We often stock up weekly on fresh fruit, veggies, meats and fish.

Conclusion

At first, this may seem daunting but you can enjoy Mexico and the wonderful foods available. Stay on track by selecting low-carb options when shopping or dining out. Be creative and prepare your meals by focusing on low-carb veggies and fruits, healthy fats, fresh meats, fish and seafood.

NOTE: If you live in Mexico where some of these ingredients aren’t available, consider using Amazon Mexico or Mercado Libre. Costco also carries many of these items. Some communities arrange for Costco products to be brought in so it is a good idea to check out local stores.

DISCLAIMER:

Content available in this article is not intended and shall not be construed as medical advice. This content should not be used as a substitute for competent medical advice from a doctor or health practitioner in your area.

By reading this article, you also acknowledge that you are responsible for your health decisions. Do not take anything from any website, including this one, and try it without proper research and medical supervision.