The keto-friendly building blocks
- Base: salad or bowl (no tortilla) — the 12" flour tortilla alone is 49g of carbs, more than a whole day's keto budget
- Protein: any of the five — steak, chicken, carnitas, ground beef, or tofu are all under 3g carbs per serving
- Fat sources: guacamole, sour cream, shredded cheese — these help you hit satiety without carbs
- Low-carb toppings: lettuce, pico de gallo, diced tomatoes, peppers & onions, jalapeños, black olives
What breaks a keto order
- Any tortilla, seasoned rice, or cilantro lime rice
- Black beans and pinto beans — nutritionally solid, but 20–22g carbs each
- Chips, corn pico, and queso (queso's carbs come from its thickener)
| Item | Cal | Protein (g) | Fat (g) | Carbs (g) | Sodium (mg) |
|---|---|---|---|---|---|
| Burrito Bowl (no tortilla) | 0 | 0 | 0 | 0 | 0 |
| Steak | 130 | 16 | 7 | 2 | 360 |
| Guacamole (scoop) | 53 | 1 | 4 | 4 | 105 |
| Shredded Cheese | 121 | 7 | 10 | 1 | 190 |
| Grilled Peppers & Onions | 40 | 1 | 1 | 7 | 10 |
| Sour Cream | 68 | 1 | 6 | 2 | 15 |
| Total | 412 | 26 | 28 | 16 | 680 |
Build your own version — swap the protein or toppings — in the meal calculator and watch the carb total update live.
First week on keto: what to expect
Most people target 20–50g of net carbs a day when starting out — the example above uses about a third of that in one meal. The first week often comes with what's commonly called "keto flu": temporary fatigue, headaches, or low energy as your body shifts from burning glucose to burning fat. It usually passes within a few days. Staying on top of sodium, potassium, and magnesium (electrolytes) during this adjustment period is one of the most commonly recommended ways to ease the transition — a Moe's order with guacamole (potassium) and standard sodium levels can actually help here, more than most restaurant meals.
Ketogenic eating changes how your body uses insulin and can interact with certain medications. Talk to a doctor before starting, especially if you have diabetes or take insulin. See our disclaimer.