Everything Keto at Tijuana Flats

Eating out on a ketogenic diet can be tough! That’s why we’ve crunched the official data and put together this list of Tijuana Flats keto options. This tool is interactive so you can change what counts 'keto-friendly' depending on your own dietary requirements.

As a default we're using 20g net carbohydrates as the maximum for keto-friendly options. When you are tracking your diet for keto, you'll want to keep track of your net carbohydrate intake, which equals total carbohydrates minus fiber.

For foods with slightly more carbs you might be interested in low-carb options at Tijuana Flats.

Net Carbohydrate Limit

Salads


Carnitas for Salad	152	0g	0g	0g	21g	8g	67mg	209mg	0g
Green Onions for Salad	1	0g	0g	0g	0g	0g	0mg	1mg	0g
Jalapenos for Salad	2	0g	0g	0g	0g	0g	0mg	0mg	0g
Powerlite Cheese for Salad	97	0g	0g	0g	9g	7g	18mg	179mg	0g
Verde Sauce for Salad	20	0g	2g	2g	0g	1g	0mg	440mg	0g
Blackened Chicken for Salad	108	1g	2g	1g	17g	3g	43mg	636mg	0g
Cheddar Jack for Salad	135	1g	1g	0g	8g	11g	33mg	230mg	0g
Chipotle Red Sauce for Salad	355	1g	1g	0g	1g	39g	18mg	165mg	0g
Ground Beef for Salad	337	1g	1g	0g	31g	22g	111mg	242mg	0g
Lettuce for Salad	9	1g	2g	1g	1g	0g	0mg	6mg	1g
Light Ranch Dressing	40	1g	1g	0g	1g	4g	3mg	125mg	1g
Red Chicken for Salad	311	1g	1g	0g	30g	20g	81mg	262mg	0g
Sour Cream for Salad	40	1g	1g	0g	1g	3g	13mg	10mg	1g
Steak for Salad	193	1g	1g	0g	18g	12g	63mg	459mg	0g
Avocado Ranch Dressing	86	2g	4g	2g	1g	7g	2mg	182mg	1g
Diced Tomatoes for Salad	8	2g	2g	0g	0g	0g	0mg	2mg	1g
Powerlite Sour Cream for Salad	28	2g	2g	0g	1g	2g	7mg	18mg	1g
Salad Mix	31	2g	5g	3g	2g	0g	0mg	35mg	1g
Diced Onions for Salad	15	3g	3g	0g	0g	0g	0mg	1mg	1g
Salsa for Salad	40	6g	8g	2g	1g	0g	0mg	231mg	5g
Ground Beef and Refried Beans for Salad	311	10g	16g	6g	21g	18g	55mg	293mg	2g
Red Chicken and Refried Beans for Salad	298	10g	16g	6g	20g	17g	40mg	304mg	2g
Blackened Chicken and Refried Beans for Salad	197	11g	17g	6g	14g	8g	21mg	491mg	2g
Grilled Mahi Salad (With Substitute Powerlite Sour Cream)	405	11g	15g	4g	33g	23g	136mg	701mg	6g
Blackened Chicken and Black Beans for Salad	201	12g	16g	4g	14g	8g	21mg	605mg	4g
Ground Beef and Black Beans for Salad	316	12g	16g	4g	21g	18g	55mg	408mg	4g
Red Chicken and Black Beans for Salad	303	12g	16g	4g	20g	17g	40mg	418mg	4g
Southwest Citrus Vinaigrette	200	16g	16g	0g	0g	16g	0mg	240mg	12g
Refried Beans for Salad	285	20g	32g	12g	11g	14g	0mg	345mg	3g
Black Beans for Salad	295	23g	31g	8g	11g	14g	0mg	574mg	8g
Whole Wheat Salad Shell	326	36g	42g	6g	10g	13g	0mg	800mg	3g

Tostadas


Carnitas for Tostada	152	0g	0g	0g	21g	8g	67mg	209mg	0g
Green Onions for Tostada	1	0g	0g	0g	0g	0g	0mg	1mg	0g
Powerlite Cheese for Tostada	97	0g	0g	0g	9g	7g	18mg	179mg	0g
Blackened Chicken for Tostada	108	1g	2g	1g	17g	3g	43mg	636mg	0g
Cheddar Jack for Tostada	135	1g	1g	0g	8g	11g	33mg	230mg	0g
Ground Beef for Tostada	337	1g	1g	0g	31g	22g	111mg	242mg	0g
Jalapenos for Tostada	4	1g	1g	0g	0g	0g	0mg	0mg	0g
Lettuce for Tostada	9	1g	2g	1g	1g	0g	0mg	6mg	1g
Red Chicken for Tostada	311	1g	1g	0g	30g	20g	81mg	262mg	0g
Steak for Tostada	193	1g	1g	0g	18g	12g	63mg	459mg	0g
Diced Tomatoes for Tostada	8	2g	2g	0g	0g	0g	0mg	2mg	1g
Sour Cream for Tostada	120	2g	2g	0g	2g	10g	40mg	30mg	2g
Diced Onions for Tostada	15	3g	3g	0g	0g	0g	0mg	1mg	1g
Salsa for Tostada	20	3g	4g	1g	1g	0g	0mg	116mg	2g
Powerlite Sour Cream for Tostada	80	6g	6g	0g	2g	5g	20mg	50mg	2g
Ground Beef and Refried Beans for Tostada	311	10g	16g	6g	21g	18g	55mg	293mg	2g
Red Chicken and Refried Beans for Tostada	298	10g	16g	6g	20g	17g	40mg	304mg	2g
Blackened Chicken and Refried Beans for Tostada	197	11g	17g	6g	14g	8g	21mg	491mg	2g
Blackened Chicken and Black Beans for Tostada	201	12g	16g	4g	14g	8g	21mg	605mg	4g
Ground Beef and Black Beans for Tostada	316	12g	16g	4g	21g	18g	55mg	408mg	4g
Red Chicken and Black Beans for Tostada	303	12g	16g	4g	20g	17g	40mg	418mg	4g
Refried Beans for Tostada	285	20g	32g	12g	11g	14g	0mg	345mg	3g
Black Beans for Tostada	295	23g	31g	8g	11g	14g	0mg	574mg	8g
Tostada Shells with Refried Beans	303	44g	54g	10g	9g	9g	0mg	373mg	4g
Tostada Shells with Black Beans	307	46g	54g	8g	9g	9g	0mg	487mg	6g
Bangin Chicken Tostadas (With Salsa)	1275	83g	97g	14g	74g	68g	203mg	3635mg	16g

Norrito Bowls


Carnitas for Norrito Bowl	160	0g	0g	0g	22g	8g	70mg	220mg	0g
Powerlite Cheese for Norrito Bowl	108	0g	0g	0g	10g	8g	20mg	199mg	0g
Scallions for Norrito Bowl	2	0g	0g	0g	0g	0g	0mg	1mg	0g
Beef for Norrito Bowl	306	1g	1g	0g	29g	20g	101mg	220mg	0g
Cheddar Jack for Norrito Bowl	150	1g	1g	0g	9g	12g	37mg	256mg	0g
Fresh Jalapenos for Norrito Bowl	10	1g	2g	1g	0g	0g	0mg	0mg	1g
Guacamole for Norrito Bowl	44	1g	3g	2g	1g	3g	0mg	73mg	0g
Lettuce for Norrito Bowl	5	1g	1g	0g	0g	0g	0mg	3mg	0g
Red Chicken for Norrito Bowl	230	1g	1g	0g	22g	15g	60mg	194mg	0g
Tomatoes for Norrito Bowl	6	1g	1g	0g	0g	0g	0mg	1mg	1g
Blackened Chicken for Norrito Bowl	167	2g	3g	1g	27g	5g	66mg	979mg	0g
Sour Cream for Norrito Bowl	113	2g	2g	0g	2g	9g	38mg	28mg	2g
Steak for Norrito Bowl	227	2g	2g	0g	21g	14g	74mg	540mg	0g
Onions for Norrito Bowl	13	3g	3g	0g	0g	0g	0mg	1mg	1g
Powerlite Sour Cream for Norrito Bowl	80	4g	4g	0g	4g	5g	20mg	40mg	4g
Refried Beans for Norrito Bowl	190	13g	21g	8g	7g	9g	0mg	230mg	2g
Black Beans for Norrito Bowl	190	15g	20g	5g	7g	9g	0mg	370mg	5g
Mexican Rice for Norrito Bowl	294	57g	58g	1g	7g	4g	0mg	1047mg	2g

Tacos


Carnitas (For 2 Tacos)	76	0g	0g	0g	10g	4g	33mg	105mg	0g
Cheddar Jack (For 2 Tacos)	90	0g	0g	0g	6g	7g	22mg	153mg	0g
Jalapenos (For 2 Tacos)	2	0g	0g	0g	0g	0g	0mg	0mg	0g
Powerlite Cheese (For 2 Tacos)	65	0g	0g	0g	6g	5g	12mg	120mg	0g
Red Chicken (For 2 Tacos)	156	0g	0g	0g	15g	10g	40mg	131mg	0g
Blackened Chicken (For 2 Tacos)	54	1g	1g	0g	9g	1g	21mg	318mg	0g
Ground Beef (For 2 Tacos)	168	1g	1g	0g	16g	11g	55mg	121mg	0g
Sour Cream (For 2 Tacos)	40	1g	1g	0g	1g	3g	13mg	10mg	1g
Steak (For 2 Tacos)	96	1g	1g	0g	9g	6g	31mg	230mg	0g
Diced Tomatoes (For 2 Tacos)	8	2g	2g	0g	0g	0g	0mg	2mg	1g
Lettuce (For 2 Tacos)	19	2g	3g	1g	1g	0g	0mg	12mg	2g
Powerlite Sour Cream (For 2 Tacos)	28	2g	2g	0g	1g	2g	7mg	18mg	1g
Diced Onions (For 2 Tacos)	15	3g	3g	0g	0g	0g	0mg	1mg	1g
Blackened Chicken and Refried Beans (For 2 Tacos)	98	5g	8g	3g	7g	4g	11mg	245mg	1g
Ground Beef and Refried Beans (For 2 Tacos)	155	5g	8g	3g	10g	9g	28mg	147mg	1g
Red Chicken and Refried Beans (For 2 Tacos)	149	5g	8g	3g	10g	8g	20mg	152mg	1g
Blackened Chicken and Black Beans (For 2 Tacos)	101	6g	8g	2g	7g	4g	11mg	302mg	2g
Ground Beef and Black Beans (For 2 Tacos)	158	6g	8g	2g	11g	9g	28mg	204mg	2g
Red Chicken and Black Beans (For 2 Tacos)	151	6g	8g	2g	10g	9g	20mg	209mg	2g
Fish Tacos	114	7g	9g	2g	12g	4g	41mg	311mg	5g
Refried Beans (For 2 Tacos)	143	10g	16g	6g	5g	7g	0mg	173mg	2g
Black Beans (For 2 Tacos)	147	12g	16g	4g	5g	7g	0mg	287mg	4g
Soft Whole Wheat Taco Shell (For 2 Tacos)	180	22g	26g	4g	8g	6g	0mg	480mg	2g
Soft Flour Taco Shell (For 2 Tacos)	210	30g	32g	2g	6g	6g	0mg	530mg	2g
Hard Taco Shell (For 2 Tacos)	170	34g	38g	4g	4g	3g	0mg	200mg	2g

Dos Enchiladas


Carnitas for Dos Enchiladas	76	0g	0g	0g	10g	4g	33mg	105mg	0g
Green Onions for Dos Enchiladas	1	0g	0g	0g	0g	0g	0mg	1mg	0g
Jalapenos for Dos Enchiladas	2	0g	0g	0g	0g	0g	0mg	0mg	0g
Red Chicken for Dos Enchiladas	156	0g	0g	0g	15g	10g	40mg	131mg	0g
Verde Sauce for Dos Enchiladas	20	0g	2g	2g	0g	1g	0mg	440mg	0g
Blackened Chicken for Dos Enchiladas	54	1g	1g	0g	9g	1g	21mg	318mg	0g
Chipotle Red Sauce for Dos Enchiladas	355	1g	1g	0g	1g	39g	18mg	165mg	0g
Ground Beef for Dos Enchiladas	168	1g	1g	0g	16g	11g	55mg	121mg	0g
Lettuce for Dos Enchiladas	9	1g	2g	1g	1g	0g	0mg	6mg	1g
Powerlite Cheese for Dos Enchiladas	292	1g	1g	0g	27g	20g	55mg	538mg	0g
Sour Cream for Dos Enchiladas	40	1g	1g	0g	1g	3g	13mg	10mg	1g
Steak for Dos Enchiladas	96	1g	1g	0g	9g	6g	31mg	230mg	0g
Cheddar Jack for Dos Enchiladas	405	2g	2g	0g	25g	33g	100mg	690mg	0g
Diced Tomatoes for Dos Enchiladas	8	2g	2g	0g	0g	0g	0mg	2mg	1g
Powerlite Sour Cream for Dos Enchiladas	28	2g	2g	0g	1g	2g	7mg	18mg	1g
Diced Onions for Dos Enchiladas	15	3g	3g	0g	0g	0g	0mg	1mg	1g
Blackened Chicken and Refried Beans for Dos Enchiladas	98	5g	8g	3g	7g	4g	11mg	245mg	1g
Ground Beef and Refried Beans for Dos Enchiladas	155	5g	8g	3g	10g	9g	28mg	147mg	1g
Red Chicken and Refried Beans for Dos Enchiladas	149	5g	8g	3g	10g	8g	20mg	152mg	1g
Blackened Chicken and Black Beans for Dos Enchiladas	101	6g	8g	2g	7g	4g	11mg	302mg	2g
Ground Beef and Black Beans for Dos Enchiladas	158	6g	8g	2g	11g	9g	28mg	204mg	2g
Red Chicken and Black Beans for Dos Enchiladas	151	6g	8g	2g	10g	9g	20mg	209mg	2g
Refried Beans for Dos Enchiladas	143	10g	16g	6g	5g	7g	0mg	173mg	2g
Black Beans for Dos Enchiladas	147	12g	16g	4g	5g	7g	0mg	287mg	4g
Enchilada Shells for Dos Enchiladas	186	34g	38g	4g	4g	5g	0mg	200mg	2g

Flautas


Carnitas for Flautas	76	0g	0g	0g	10g	4g	33mg	105mg	0g
Green Onions for Flautas	1	0g	0g	0g	0g	0g	0mg	1mg	0g
Jalapenos for Flautas	2	0g	0g	0g	0g	0g	0mg	0mg	0g
Powerlite Cheese for Flautas	97	0g	0g	0g	9g	7g	18mg	179mg	0g
Red Chicken for Flautas	156	0g	0g	0g	15g	10g	40mg	131mg	0g
Blackened Chicken for Flautas	54	1g	1g	0g	9g	1g	21mg	318mg	0g
Cheddar Jack for Flautas	135	1g	1g	0g	8g	11g	33mg	230mg	0g
Chipotle Red Sauce for Flautas	178	1g	1g	0g	1g	19g	9mg	83mg	0g
Ground Beef for Flautas	168	1g	1g	0g	16g	11g	55mg	121mg	0g
Lettuce for Flautas	9	1g	2g	1g	1g	0g	0mg	6mg	1g
Sour Cream for Flautas	74	1g	1g	0g	1g	6g	25mg	18mg	1g
Steak for Flautas	96	1g	1g	0g	9g	6g	31mg	230mg	0g
Diced Tomatoes for Flautas	8	2g	2g	0g	0g	0g	0mg	2mg	1g
Guacamole for Flautas	57	2g	4g	2g	1g	4g	0mg	95mg	0g
Diced Onions for Flautas	15	3g	3g	0g	0g	0g	0mg	1mg	1g
Powerlite Sour Cream for Flautas	52	4g	4g	0g	1g	3g	13mg	33mg	1g
Queso for Flautas	136	4g	4g	0g	8g	10g	33mg	680mg	2g
Blackened Chicken and Refried Beans for Flautas	98	5g	8g	3g	7g	4g	11mg	245mg	1g
Ground Beef and Refried Beans for Flautas	155	5g	8g	3g	10g	9g	28mg	147mg	1g
Red Chicken and Refried Beans for Flautas	149	5g	8g	3g	10g	8g	20mg	152mg	1g
Blackened Chicken and Black Beans for Flautas	101	6g	8g	2g	7g	4g	11mg	302mg	2g
Ground Beef and Black Beans for Flautas	158	6g	8g	2g	11g	9g	28mg	204mg	2g
Red Chicken and Black Beans for Flautas	151	6g	8g	2g	10g	9g	20mg	209mg	2g
Refried Beans for Flautas	143	10g	16g	6g	5g	7g	0mg	173mg	2g
Black Beans for Flautas	147	12g	16g	4g	5g	7g	0mg	287mg	4g
Whole Wheat Tortillas for Flautas	196	21g	24g	3g	5g	9g	0mg	470mg	2g
Flour Tortillas for Flautas	226	29g	31g	2g	6g	9g	0mg	510mg	2g

Megajuana Burritos


Carnitas for Megajuana Burrito	304	0g	0g	0g	42g	15g	133mg	418mg	0g
Jalapenos for Megajuana Burrito	2	0g	0g	0g	0g	0g	0mg	0mg	0g
Powerlite Cheese for Megajuana Burrito	195	0g	0g	0g	18g	14g	37mg	359mg	0g
Cheddar Jack for Megajuana Burrito	270	1g	1g	0g	17g	22g	66mg	460mg	0g
Chipotle Red Sauce for Megajuana Burrito	178	1g	1g	0g	1g	19g	9mg	83mg	0g
Lettuce for Megajuana Burrito	9	1g	2g	1g	1g	0g	0mg	6mg	1g
Red Chicken for Megajuana Burrito	622	1g	1g	0g	59g	40g	161mg	525mg	0g
Sour Cream for Megajuana Burrito	40	1g	1g	0g	1g	3g	13mg	10mg	1g
Blackened Chicken for Megajuana Burrito	217	2g	4g	2g	35g	6g	86mg	1272mg	0g
Diced Tomatoes for Megajuana Burrito	8	2g	2g	0g	0g	0g	0mg	2mg	1g
Powerlite Sour Cream for Megajuana Burrito	28	2g	2g	0g	1g	2g	7mg	18mg	1g
Diced Onions for Megajuana Burrito	15	3g	3g	0g	0g	0g	0mg	1mg	1g
Ground Beef for Megajuana Burrito	674	3g	3g	0g	63g	43g	222mg	484mg	1g
Steak for Megajuana Burrito	386	3g	3g	0g	36g	24g	125mg	918mg	1g
Blackened Chicken and Refried Beans for Megajuana Burrito	393	20g	33g	13g	28g	16g	43mg	981mg	3g
Red Chicken and Refried Beans for Megajuana Burrito	596	20g	32g	12g	40g	34g	81mg	607mg	3g
Ground Beef and Refried Beans for Megajuana Burrito	622	21g	33g	12g	42g	35g	111mg	587mg	3g
Blackened Chicken and Black Beans for Megajuana Burrito	403	24g	33g	9g	28g	17g	43mg	1210mg	8g
Ground Beef and Black Beans for Megajuana Burrito	631	24g	32g	8g	42g	36g	111mg	815mg	8g
Red Chicken and Black Beans for Megajuana Burrito	606	24g	32g	8g	40g	34g	81mg	836mg	8g
Whole Wheat Tortilla for Megajuana Burrito	300	36g	42g	6g	10g	10g	0mg	800mg	3g
Refried Beans for Megajuana Burrito	570	39g	63g	24g	21g	27g	0mg	690mg	6g
Black Beans for Megajuana Burrito	589	46g	62g	16g	22g	28g	0mg	1147mg	16g
Flour Tortilla for Megajuana Burrito	350	51g	54g	3g	11g	10g	0mg	880mg	4g

Megajuana Chimichangas


Carnitas for Megajuana Chimichanga	304	0g	0g	0g	42g	15g	133mg	418mg	0g
Green Onions for Megajuana Chimichanga	1	0g	0g	0g	0g	0g	0mg	1mg	0g
Jalapenos for Megajuana Chimichanga	2	0g	0g	0g	0g	0g	0mg	0mg	0g
Powerlite Cheese for Megajuana Chimichanga	195	0g	0g	0g	18g	14g	37mg	359mg	0g
Cheddar Jack for Megajuana Chimichanga	270	1g	1g	0g	17g	22g	66mg	460mg	0g
Chipotle Red Sauce for Megajuana Chimichanga	178	1g	1g	0g	1g	19g	9mg	83mg	0g
Lettuce for Megajuana Chimichanga	9	1g	2g	1g	1g	0g	0mg	6mg	1g
Red Chicken for Megajuana Chimichanga	622	1g	1g	0g	59g	40g	161mg	525mg	0g
Sour Cream for Megajuana Chimichanga	40	1g	1g	0g	1g	3g	13mg	10mg	1g
Blackened Chicken for Megajuana Chimichanga	217	2g	4g	2g	35g	6g	86mg	1272mg	0g
Diced Tomatoes for Megajuana Chimichanga	8	2g	2g	0g	0g	0g	0mg	2mg	1g
Powerlite Sour Cream for Megajuana Chimichanga	28	2g	2g	0g	1g	2g	7mg	18mg	1g
Diced Onions for Megajuana Chimichanga	15	3g	3g	0g	0g	0g	0mg	1mg	1g
Ground Beef for Megajuana Chimichanga	674	3g	3g	0g	63g	43g	222mg	484mg	1g
Steak for Megajuana Chimichanga	386	3g	3g	0g	36g	24g	125mg	918mg	1g
Blackened Chicken and Refried Beans for Megajuana Chimichanga	393	20g	33g	13g	28g	16g	43mg	981mg	3g
Red Chicken and Refried Beans for Megajuana Chimichanga	596	20g	32g	12g	40g	34g	81mg	607mg	3g
Ground Beef and Refried Beans for Megajuana Chimichanga	622	21g	33g	12g	42g	35g	111mg	587mg	3g
Blackened Chicken and Black Beans for Megajuana Chimichanga	403	24g	33g	9g	28g	17g	43mg	1210mg	8g
Ground Beef and Black Beans for Megajuana Chimichanga	631	24g	32g	8g	42g	36g	111mg	815mg	8g
Red Chicken and Black Beans for Megajuana Chimichanga	606	24g	32g	8g	40g	34g	81mg	836mg	8g
Whole Wheat Tortilla for Megajuana Chimichanga	326	36g	42g	6g	10g	13g	0mg	800mg	3g
Refried Beans for Megajuana Chimichanga	570	39g	63g	24g	21g	27g	0mg	690mg	6g
Black Beans for Megajuana Chimichanga	589	46g	62g	16g	22g	28g	0mg	1147mg	16g
Flour Tortilla for Megajuana Chimichanga	376	51g	54g	3g	11g	13g	0mg	880mg	4g

Nachos


Carnitas for Nachos	152	0g	0g	0g	21g	8g	67mg	209mg	0g
Green Onions for Nachos	1	0g	0g	0g	0g	0g	0mg	1mg	0g
Blackened Chicken for Nachos	108	1g	2g	1g	17g	3g	43mg	636mg	0g
Ground Beef for Nachos	337	1g	1g	0g	31g	22g	111mg	242mg	0g
Guacamole for Nachos	44	1g	3g	2g	1g	3g	0mg	73mg	0g
Jalapenos for Nachos	4	1g	1g	0g	0g	0g	0mg	0mg	0g
Lettuce for Nachos	9	1g	2g	1g	1g	0g	0mg	6mg	1g
Powerlite Cheese for Nachos	568	1g	1g	0g	52g	40g	107mg	1047mg	0g
Red Chicken for Nachos	311	1g	1g	0g	30g	20g	81mg	262mg	0g
Sour Cream for Nachos	40	1g	1g	0g	1g	3g	13mg	10mg	1g
Steak for Nachos	193	1g	1g	0g	18g	12g	63mg	459mg	0g
Diced Tomatoes for Nachos	8	2g	2g	0g	0g	0g	0mg	2mg	1g
Powerlite Sour Cream for Nachos	28	2g	2g	0g	1g	2g	7mg	18mg	1g
Cheddar Jack for Nachos	788	3g	3g	0g	49g	65g	194mg	1342mg	0g
Diced Onions for Nachos	15	3g	3g	0g	0g	0g	0mg	1mg	1g
Salsa for Nachos	20	3g	4g	1g	1g	0g	0mg	116mg	2g
Ground Beef and Refried Beans for Nachos	311	10g	16g	6g	21g	18g	55mg	293mg	2g
Red Chicken and Refried Beans for Nachos	298	10g	16g	6g	20g	17g	40mg	304mg	2g
Blackened Chicken and Refried Beans for Nachos	197	11g	17g	6g	14g	8g	21mg	491mg	2g
Blackened Chicken and Black Beans for Nachos	201	12g	16g	4g	14g	8g	21mg	605mg	4g
Ground Beef and Black Beans for Nachos	316	12g	16g	4g	21g	18g	55mg	408mg	4g
Red Chicken and Black Beans for Nachos	303	12g	16g	4g	20g	17g	40mg	418mg	4g
Refried Beans for Nachos	285	20g	32g	12g	11g	14g	0mg	345mg	3g
Black Beans for Nachos	295	23g	31g	8g	11g	14g	0mg	574mg	8g
Nacho Chips for Nachos	479	84g	96g	12g	12g	6g	0mg	509mg	0g

Tijuana Burritos


Carnitas for Tijuana Burrito	152	0g	0g	0g	21g	8g	67mg	209mg	0g
Jalapenos for Tijuana Burrito	2	0g	0g	0g	0g	0g	0mg	0mg	0g
Powerlite Cheese for Tijuana Burrito	97	0g	0g	0g	9g	7g	18mg	179mg	0g
Blackened Chicken for Tijuana Burrito	108	1g	2g	1g	17g	3g	43mg	636mg	0g
Cheddar Jack for Tijuana Burrito	135	1g	1g	0g	8g	11g	33mg	230mg	0g
Chipotle Red Sauce for Tijuana Burrito	178	1g	1g	0g	1g	19g	9mg	83mg	0g
Ground Beef for Tijuana Burrito	337	1g	1g	0g	31g	22g	111mg	242mg	0g
Lettuce for Tijuana Burrito	9	1g	2g	1g	1g	0g	0mg	6mg	1g
Red Chicken for Tijuana Burrito	311	1g	1g	0g	30g	20g	81mg	262mg	0g
Sour Cream for Tijuana Burrito	40	1g	1g	0g	1g	3g	13mg	10mg	1g
Steak for Tijuana Burrito	193	1g	1g	0g	18g	12g	63mg	459mg	0g
Diced Tomatoes for Tijuana Burrito	8	2g	2g	0g	0g	0g	0mg	2mg	1g
Powerlite Sour Cream for Tijuana Burrito	28	2g	2g	0g	1g	2g	7mg	18mg	1g
Diced Onions for Tijuana Burrito	15	3g	3g	0g	0g	0g	0mg	1mg	1g
Ground Beef and Refried Beans for Tijuana Burrito	311	10g	16g	6g	21g	18g	55mg	293mg	2g
Red Chicken and Refried Beans for Tijuana Burrito	298	10g	16g	6g	20g	17g	40mg	304mg	2g
Blackened Chicken and Refried Beans for Tijuana Burrito	197	11g	17g	6g	14g	8g	21mg	491mg	2g
Blackened Chicken and Black Beans for Tijuana Burrito	201	12g	16g	4g	14g	8g	21mg	605mg	4g
Ground Beef and Black Beans for Tijuana Burrito	316	12g	16g	4g	21g	18g	55mg	408mg	4g
Red Chicken and Black Beans for Tijuana Burrito	303	12g	16g	4g	20g	17g	40mg	418mg	4g
Refried Beans for Tijuana Burrito	285	20g	32g	12g	11g	14g	0mg	345mg	3g
Black Beans for Tijuana Burrito	295	23g	31g	8g	11g	14g	0mg	574mg	8g
Whole Wheat Tortilla for Tijuana Burrito	300	36g	42g	6g	10g	10g	0mg	800mg	3g
Flour Tortilla for Tijuana Burrito	350	51g	54g	3g	11g	10g	0mg	880mg	4g

Tijuana Chimichangas


Carnitas for Tijuana Chimichanga	152	0g	0g	0g	21g	8g	67mg	209mg	0g
Green Onions for Tijuana Chimichanga	1	0g	0g	0g	0g	0g	0mg	1mg	0g
Jalapenos for Tijuana Chimichanga	2	0g	0g	0g	0g	0g	0mg	0mg	0g
Powerlite Cheese for Tijuana Chimichanga	97	0g	0g	0g	9g	7g	18mg	179mg	0g
Blackened Chicken for Tijuana Chimichanga	108	1g	2g	1g	17g	3g	43mg	636mg	0g
Cheddar Jack for Tijuana Chimichanga	135	1g	1g	0g	8g	11g	33mg	230mg	0g
Chipotle Red Sauce for Tijuana Chimichanga	178	1g	1g	0g	1g	19g	9mg	83mg	0g
Ground Beef for Tijuana Chimichanga	337	1g	1g	0g	31g	22g	111mg	242mg	0g
Lettuce for Tijuana Chimichanga	9	1g	2g	1g	1g	0g	0mg	6mg	1g
Red Chicken for Tijuana Chimichanga	311	1g	1g	0g	30g	20g	81mg	262mg	0g
Sour Cream for Tijuana Chimichanga	40	1g	1g	0g	1g	3g	13mg	10mg	1g
Steak for Tijuana Chimichanga	193	1g	1g	0g	18g	12g	63mg	459mg	0g
Diced Tomatoes for Tijuana Chimichanga	8	2g	2g	0g	0g	0g	0mg	2mg	1g
Powerlite Sour Cream for Tijuana Chimichanga	28	2g	2g	0g	1g	2g	7mg	18mg	1g
Diced Onions for Tijuana Chimichanga	15	3g	3g	0g	0g	0g	0mg	1mg	1g
Ground Beef and Refried Beans for Tijuana Chimichanga	311	10g	16g	6g	21g	18g	55mg	293mg	2g
Red Chicken and Refried Beans for Tijuana Chimichanga	298	10g	16g	6g	20g	17g	40mg	304mg	2g
Blackened Chicken and Refried Beans for Tijuana Chimichanga	197	11g	17g	6g	14g	8g	21mg	491mg	2g
Blackened Chicken and Black Beans for Tijuana Chimichanga	201	12g	16g	4g	14g	8g	21mg	605mg	4g
Ground Beef and Black Beans for Tijuana Chimichanga	316	12g	16g	4g	21g	18g	55mg	408mg	4g
Red Chicken and Black Beans for Tijuana Chimichanga	303	12g	16g	4g	20g	17g	40mg	418mg	4g
Refried Beans for Tijuana Chimichanga	285	20g	32g	12g	11g	14g	0mg	345mg	3g
Black Beans for Tijuana Chimichanga	295	23g	31g	8g	11g	14g	0mg	574mg	8g
Whole Wheat Tortilla for Tijuana Chimichanga	326	36g	42g	6g	10g	13g	0mg	800mg	3g
Flour Tortilla for Tijuana Chimichanga	376	51g	54g	3g	11g	13g	0mg	880mg	4g

Quesadillas


Carnitas for Quesadilla	76	0g	0g	0g	10g	4g	33mg	105mg	0g
Jalapenos for Quesadilla	2	0g	0g	0g	0g	0g	0mg	0mg	0g
Powerlite Cheese for Quesadilla	195	0g	0g	0g	18g	14g	37mg	359mg	0g
Red Chicken for Quesadilla	156	0g	0g	0g	15g	10g	40mg	131mg	0g
Blackened Chicken for Quesadilla	54	1g	1g	0g	9g	1g	21mg	318mg	0g
Cheddar Jack for Quesadilla	270	1g	1g	0g	17g	22g	66mg	460mg	0g
Ground Beef for Quesadilla	168	1g	1g	0g	16g	11g	55mg	121mg	0g
Lettuce for Quesadilla	9	1g	2g	1g	1g	0g	0mg	6mg	1g
Sour Cream for Quesadilla	40	1g	1g	0g	1g	3g	13mg	10mg	1g
Steak for Quesadilla	96	1g	1g	0g	9g	6g	31mg	230mg	0g
Diced Tomatoes for Quesadilla	8	2g	2g	0g	0g	0g	0mg	2mg	1g
Powerlite Sour Cream for Quesadilla	28	2g	2g	0g	1g	2g	7mg	18mg	1g
Diced Onions for Quesadilla	15	3g	3g	0g	0g	0g	0mg	1mg	1g
Blackened Chicken and Refried Beans for Quesadilla	98	5g	8g	3g	7g	4g	11mg	245mg	1g
Ground Beef and Refried Beans for Quesadilla	155	5g	8g	3g	10g	9g	28mg	147mg	1g
Red Chicken and Refried Beans for Quesadilla	149	5g	8g	3g	10g	8g	20mg	152mg	1g
Blackened Chicken and Black Beans for Quesadilla	101	6g	8g	2g	7g	4g	11mg	302mg	2g
Ground Beef and Black Beans for Quesadilla	158	6g	8g	2g	11g	9g	28mg	204mg	2g
Red Chicken and Black Beans for Quesadilla	151	6g	8g	2g	10g	9g	20mg	209mg	2g
Refried Beans for Quesadilla	143	10g	16g	6g	5g	7g	0mg	173mg	2g
Whole Wheat Tortilla for Quesadilla	170	21g	24g	3g	5g	6g	0mg	470mg	2g
Flour Tortilla for Quesadilla	200	29g	31g	2g	6g	6g	0mg	510mg	2g

Appetizers


Tortilla Chips	240	42g	48g	6g	6g	3g	0mg	255mg	0g
Chips and Guacamole	959	105g	134g	29g	21g	39g	0mg	1271mg	2g
Chips and Queso	1061	109g	123g	14g	46g	45g	127mg	3170mg	7g
Chips and Salsa	634	110g	128g	18g	17g	7g	0mg	1107mg	11g
Tijuana Trio	956	110g	132g	22g	31g	36g	52mg	2115mg	8g

Desserts


Churros	370	53g	53g	0g	6g	15g	0mg	270mg	13g
Cookie Dough Flautas	986	124g	132g	8g	16g	42g	20mg	1400mg	46g
Cookie Dough Flautas with Chocolate Syrup	1136	160g	168g	8g	16g	42g	20mg	1423mg	75g

Extras


Extra Guacamole (Whole Serving)	350	9g	22g	13g	6g	27g	0mg	584mg	2g
Extra Salsa (Whole)	75	13g	16g	3g	3g	0g	0mg	437mg	9g
Extra Queso (Whole Serving)	531	15g	15g	0g	33g	39g	130mg	2660mg	7g
Extra Refried Beans (Whole Serving)	380	26g	42g	16g	14g	18g	0mg	460mg	4g
Extra Black Beans (Whole Serving)	380	30g	40g	10g	14g	18g	0mg	740mg	10g
Extra Rice (Whole Serving)	294	57g	58g	1g	7g	4g	0mg	1047mg	2g


Kids Burrito Powerlite Cheese	97	0g	0g	0g	9g	7g	18mg	179mg	0g
Kids Burrito Red Chicken	156	0g	0g	0g	15g	10g	40mg	131mg	0g
Kids Quesadilla Powerlite Cheese	195	0g	0g	0g	18g	14g	37mg	359mg	0g
Kids Quesadilla Red Chicken	156	0g	0g	0g	15g	10g	40mg	131mg	0g
Kids Taco Cheddar Jack	90	0g	0g	0g	6g	7g	22mg	153mg	0g
Kids Taco Powerlite Cheese	65	0g	0g	0g	6g	5g	12mg	120mg	0g
Kids Taco Red Chicken	156	0g	0g	0g	15g	10g	40mg	131mg	0g
Kids Burrito Blackened Chicken	54	1g	1g	0g	9g	1g	21mg	318mg	0g
Kids Burrito Cheddar Jack	135	1g	1g	0g	8g	11g	33mg	230mg	0g
Kids Burrito Ground Beef	168	1g	1g	0g	16g	11g	55mg	121mg	0g
Kids Burrito Lettuce	9	1g	2g	1g	1g	0g	0mg	6mg	1g
Kids Quesadilla Blackened Chicken	54	1g	1g	0g	9g	1g	21mg	318mg	0g
Kids Quesadilla Cheddar Jack	270	1g	1g	0g	17g	22g	66mg	460mg	0g
Kids Quesadilla Ground Beef	168	1g	1g	0g	16g	11g	55mg	121mg	0g
Kids Quesadilla Lettuce	9	1g	2g	1g	1g	0g	0mg	6mg	1g
Kids Taco Blackened Chicken	54	1g	1g	0g	9g	1g	21mg	318mg	0g
Kids Taco Ground Beef	168	1g	1g	0g	16g	11g	55mg	121mg	0g
Kids Taco Lettuce	9	1g	2g	1g	1g	0g	0mg	6mg	1g
Kids Burrito Diced Tomatoes	8	2g	2g	0g	0g	0g	0mg	2mg	1g
Kids Quesadilla Diced Tomatoes	8	2g	2g	0g	0g	0g	0mg	2mg	1g
Kids Taco Diced Tomatoes	8	2g	2g	0g	0g	0g	0mg	2mg	1g
Kids Burrito Blackened Chicken and Refried Beans	98	5g	8g	3g	7g	4g	11mg	245mg	1g
Kids Burrito Ground Beef and Refried Beans	155	5g	8g	3g	10g	9g	28mg	147mg	1g
Kids Burrito Red Chicken and Refried Beans	149	5g	8g	3g	10g	8g	20mg	152mg	1g
Kids Taco Blackened Chicken and Refried Beans	98	5g	8g	3g	7g	4g	11mg	245mg	1g
Kids Taco Ground Beef and Refried Beans	155	5g	8g	3g	10g	9g	28mg	147mg	1g
Kids Taco Red Chicken and Refried Beans	149	5g	8g	3g	10g	8g	20mg	152mg	1g
Kids Burrito Blackened Chicken and Black Beans	101	6g	8g	2g	7g	4g	11mg	302mg	2g
Kids Burrito Ground Beef and Black Beans	158	6g	8g	2g	11g	9g	28mg	204mg	2g
Kids Burrito Red Chicken and Black Beans	151	6g	8g	2g	10g	9g	20mg	209mg	2g
Kids Taco Blackened Chicken and Black Beans	101	6g	8g	2g	7g	4g	11mg	302mg	2g
Kids Taco Ground Beef and Black Beans	158	6g	8g	2g	11g	9g	28mg	204mg	2g
Kids Taco Red Chicken and Black Beans	151	6g	8g	2g	10g	9g	20mg	209mg	2g
Kids Burrito Refried Beans	143	10g	16g	6g	5g	7g	0mg	173mg	2g
Kids Taco Refried Beans	143	10g	16g	6g	5g	7g	0mg	173mg	2g
Kids Taco Soft Whole Wheat Taco Shell	90	11g	13g	2g	4g	3g	0mg	240mg	1g
Kids Burrito Black Beans	147	12g	16g	4g	5g	7g	0mg	287mg	4g
Kids Taco Black Beans	147	12g	16g	4g	5g	7g	0mg	287mg	4g
Kids Taco Soft Flour Taco Shell	105	15g	16g	1g	3g	3g	0mg	265mg	1g
Kids Chicken Fingers	271	19g	19g	0g	23g	11g	60mg	871mg	3g
Kids Burrito Whole Wheat Tortilla	196	21g	24g	3g	5g	9g	0mg	470mg	2g
Kids Quesadilla Whole Wheat Tortilla	170	21g	24g	3g	5g	6g	0mg	470mg	2g
Kids Burrito Flour Tortilla	226	29g	31g	2g	6g	9g	0mg	510mg	2g
Kids Quesadilla Flour Tortilla	200	29g	31g	2g	6g	6g	0mg	510mg	2g
Kids Chicken Fingers with Candy	358	30g	31g	1g	24g	15g	60mg	882mg	15g
Kids Chicken Fingers with Apple Sauce	369	42g	43g	1g	23g	11g	60mg	871mg	25g
Kids Nacho Chips	240	42g	48g	6g	6g	3g	0mg	255mg	0g
Kids Chicken Fingers with Nacho Chips	511	61g	67g	6g	29g	14g	60mg	1126mg	3g
Kids Nachos	688	80g	91g	11g	28g	25g	67mg	1792mg	6g
Kids Nachos with Candy	775	91g	103g	12g	28g	29g	67mg	1803mg	17g
Kids Nachos with Apple Sauce	786	103g	115g	12g	28g	25g	67mg	1792mg	28g

Tijuana Bangin Chicken Burrito


Tijuana Bangin Chicken Burrito	483	27g	29g	2g	35g	24g	92mg	2316mg	4g
Tijuana Bangin Chicken Burrito with Cheddar Cheese	618	28g	30g	2g	43g	35g	125mg	2546mg	4g
Tijuana Bangin Chicken Burrito with Powerlite Cheese	580	28g	30g	2g	44g	31g	110mg	2495mg	4g
Tijuana Bangin Chicken Burrito with Whole Wheat Tortilla	783	63g	71g	8g	45g	34g	92mg	3116mg	7g
Tijuana Bangin Chicken Burrito with Nacho Chips	722	69g	77g	8g	41g	27g	92mg	2570mg	4g
Tijuana Bangin Chicken Burrito with Flour Tortilla	833	78g	83g	5g	46g	34g	92mg	3196mg	8g

Beverages


Diet Coke (Regular)	0	0g	0g	0g	0g	0g	0mg	15mg	0g
Luzianne Tea (Large)	177	44g	44g	0g	0g	0g	0mg	11mg	44g
Sprite (Large)	233	62g	62g	0g	0g	0g	0mg	53mg	62g
Coke (Large)	238	65g	65g	0g	0g	0g	0mg	14mg	65g

The basics of ordering Keto at Tijuana Flats

Water, coffee and tea are safe beverages for keto. You'll want to avoid soda completely. Diet sodas like Diet Coke, Coke Zero, and Diet Pepsi are all sugar free and keto-friendly. However, the artificial sweeteners in these drinks are known to increase sugar cravings, so we would not recommend them [Source].
The highest source of carbs in salads comes from croutons and dressing. Most dressings have a shocking amount of carbs.

What Counts as Keto?

Keto doesn’t necessarily mean zero carbs. A keto diet typically limits net carb intake to less than 50 grams per day—stricter versions of keto can be as low as 20 grams of net carbs a day. [Source]

What are net carbs and why do people doing keto count them instead of total carbs? Net carbs equal total carbs minus fiber, because the carbs in fiber are not digested and don’t cause the blood sugar increase that knocks you out of ketosis. [Source]

We’ve made a tool that lets you filter Tijuana Flats menu items by net carbs. By default, this tool will show menu items under 20g of net carbs. Everybody has a different ketosis threshold, but most people will need to get under 50g net carbs to reach ketosis. General advice for people starting with this diet is to start with 50g, and go lower if your body is not reaching ketosis.

If you’re trying to eat a low-carb diet rather than a keto diet, we recommend you check out the list of low-carb menu items at Tijuana Flats. How many carbs is low-carb? This depends on your weight, but is typically defined as less than 130g of carbohydrates per day [Source].

What Restaurants are Keto Friendly?

If you’re new to keto, you might be struggling with adjusting to this new way of eating. After all, it's not just a diet change, but an entire lifestyle change. Not only are your options more limited than ever, but sometimes you have to [explain what you're doing] to the people you're dining with!

Luckily in the few years alone, keto has gone from a niche diet a mainstream one. The spotlight has only grown on keto-friendly meals, with its proven track record of helping people with weight loss, as well as blood sugar control for type 2 diabetes [Source].

More and more restaurants are beginning to introduce low carb options to cater to those following a keto diet. Here are some our recommendations if you're looking for keto-friendly options at Mexican/Tex-Mex restaurants.

Chipotle

One of the most popular fast-casual restaurants, Chipotle offers a variety of keto-friendly options. For your entrée, you can choose from a chicken, steak, or carnitas burrito bowl with lettuce, cheese, sour cream, and guacamole. Just be sure to skip the rice and beans.

Chick-fil-A

Chick-fil-A is another great option for those following a keto diet. For your main entrée, you can choose from a grilled chicken sandwich (without the bun of course), grilled nuggets, or a Cobb salad. And don’t forget to add a side of avocado ranch dressing – it’s delicious!

Panera Bread

Panera Bread is a great place to go for a quick and healthy meal. For your main entrée, you can choose from a variety of salads, including the popular Greek salad and the chicken Caesar salad. Just be sure to ask for no croutons and skip the bread.

P.F. Chang’s

P.F. Chang’s is a great option if you’re looking for something a little more filling. For your main entrée, you can choose from a variety of chicken, steak, and shrimp dishes. Just be sure to ask for no rice.

Texas Roadhouse

Texas Roadhouse is the classic place to go when you’re craving a steak. For your main entrée, you can choose from a variety of steak, chicken, and shrimp dishes. As long as you don’t get rice you are eating very keto-friendly!

These are just a few of the many keto-friendly restaurants that are out there. Next time you’re feeling hungry, you can rest assured that you’ll be able to find a delicious and keto-friendly meal.

On our Every Keto Option At Every Fast Food Chain Index, we have keto options at restaurant. Good luck, and happy ketosis!

Frequently Asked Questions

How do I know how many carbs to eat on a ketogenic diet?

This is a common question; the answer will vary from person to person. Some people can eat 50g net carbs and maintain ketosis. Other people can't go over 25 without breaking ketosis (however this is more rare).

The point of keeping net carbs lower (say around 25g) is to get you into ketosis faster and help you adapt faster.

Keep in mind that higher activity levels mean you can go higher without breaking ketosis. This is because highly active people will have higher muscle insulin sensitivity, which will help take up glucose from the blood instead of it interrupting ketosis.

Everything Keto at Tijuana Flats

Net Carbohydrate Limit

Net Carbohydrate Limit

Salads

Tostadas

Norrito Bowls

Tacos

Dos Enchiladas

Flautas

Megajuana Burritos

Megajuana Chimichangas

Nachos

Tijuana Burritos

Tijuana Chimichangas

Quesadillas

Appetizers

Desserts

Extras

Kids Menu

Tijuana Bangin Chicken Burrito

Beverages

The basics of ordering Keto at Tijuana Flats

What Counts as Keto?

What Restaurants are Keto Friendly?

Chipotle

Chick-fil-A

Panera Bread

P.F. Chang’s

Texas Roadhouse

Frequently Asked Questions

How do I know how many carbs to eat on a ketogenic diet?

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