12 Healthiest Tortillas To Eat In 2025

Whether you’re making tacos, burritos or wraps, finding the healthiest tortillas can enhance both the flavor and nutritional value of your meals. Tortillas are a staple in Mexican and Central American cuisines, and today, you can find dishes that incorporate tortillas in nearly every corner of the world — but where does the tortilla come from?

While tortillas only became a staple across kitchens in the U.S. around the 1950s, as per information from the National Museum of American History, it is believed that tortillas date back to at least 500 BCE when civilizations like the Mayans and Aztecs began making them with corn as the primary ingredient.

Today, grocery stores are packed with tortilla wraps that are healthy, from traditional corn tortillas to keto-friendly almond flour tortillas. They can be stuffed with beans or meat, dipped in chile sauce or even fried to add a crunchy topping to salads and soups like tortilla soup.

But with so many options on the grocery store shelves, which tortillas should you buy if you're trying to eat as healthy as possible? In this article, we’ll explore the healthiest tortillas available, making it easy to choose the best ones for your dietary needs. We also provide some top tips on how to choose a healthy tortilla brand if those on this list aren't available at your local market.

 Jump to Section

• Are Tortillas Healthy?
• The 12 Most Healthy Tortilla Wraps To Buy
• What Tortillas Are Healthiest?
• How To Choose Healthy Tortillas
• Learn To Cook Healthy Food

Are Tortillas Healthy?

When discussing the healthiest tortilla wraps, it’s important to differentiate between the two main varieties: corn and flour tortillas. While many different types of tortillas exist, the most common ones in grocery stores are made from either corn or wheat flour and some varieties may even blend the two.

The healthiest tortillas are a great source of fiber, which is essential for digestion, blood sugar regulation and maintaining a feeling of fullness between meals. However, most flour tortillas are made with refined, fortified flour, which contains significantly less fiber than corn. If you prefer the texture of flour tortillas but want the healthiest tortilla option, whole wheat tortillas offer a great middle ground. 

As with any carbohydrate source, moderation is key. While the healthiest tortillas provide nutritional benefits, pairing them with lean protein, healthy fats and plenty of vegetables helps create a well-balanced meal.

Are Corn Tortillas Healthy?

As a central ingredient in Mexican street foods like tacos, the healthiest corn tortillas are generally considered better for you than flour tortillas because they are typically higher in fiber and lower in carbohydrates and fat. 

The healthiest corn tortillas will contain only a few high-quality ingredients — like corn flour, water and salt — and they’re naturally gluten-free (unless flour is added for elasticity), making them a great choice for people with celiac disease or gluten sensitivities. 

However, it’s worth noting that flour tortillas tend to be more durable, so if you’re making burritos or you’re new to folding tortillas, you may find the flour version easier to work with, as corn tortillas tear quite easily. 

The 12 Most Healthy Tortilla Wraps To Buy

1. Olé White Corn Tortilla

Simple is always best when it comes to the healthiest tortillas, and Olé's offering of white corn tortillas is no different. Made with no gluten or sugar and low in sodium, these tortillas include one main ingredient: whole-grain corn. 

This is a top healthiest tortilla pick for tacos or as crispy, fried strips in tortilla soup recipes like easy Instant Pot chicken tortilla soup. These corn tortillas can also be paired with Olé’s Verolé Queso Fresco, which is one of the healthiest cheese options to complement your tortillas.

2. Ezekiel 4:9 Sprouted Whole Grain Tortillas

Known for producing some of the healthiest bread on the market, Ezekiel 4:9 also makes healthy tortillas. If you’re searching for a high-fiber and high-protein tortilla, this is the healthy tortilla option for you. 

Made with organic sprouted grains and pulses like lentils, barley, wheat and sesame seeds, these tortillas are packed with superfood nutrition. Do note that these ingredients result in the product having a short shelf life, so be sure to freeze any leftover tortillas or eat them up quickly to avoid waste. 

With a light, nutty flavor and a somewhat forgiving texture that can be uncommon with the healthiest tortillas, you can make a range of delicious dishes, from a vegan breakfast burrito to falafel wraps and more — but remember roll gently and don’t overstuff.

3. Masienda Heirloom Blue Corn Tortillas 

While colorful tortillas aren’t always the healthiest tortillas, these blue-tinged corn tortillas are a good pick. Made with only two ingredients, corn and alkaline water, the heirloom blue corn used is packed with anthocyanins, which are powerful antioxidants that give fruits and vegetables a distinctive blue or purple hue. 

Compared to white or yellow corn, blue corn generally has a lower glycemic index as well. If you’re searching for healthy tortillas, Masienda Heirloom Blue Corn Tortillas are some of the healthiest to use for the taco night of your dreams — they freeze wonderfully, too (yes, you can freeze tortillas!) If you can’t find this brand in the store, you could also try making your own blue corn tortillas. 

4. Maria and Ricardo’s Almond Flour Sea Salt Tortillas

When looking for the healthiest tortillas that fit into keto and gluten-free lifestyles, look no further than these tortillas made with almond flour. Naturally high in protein and fiber and low in carbohydrates, their soft but sturdy texture will hold up to stuffing and wrapping. The mild nutty taste of these tortilla wraps also won’t overpower your extra ingredients. 

Another tell-tale sign of the healthiest tortillas is when they contain no artificial colors, flavors or preservatives — just like these. Try using these almond flour tortillas as the base for healthy snacks like homemade tortilla chips and dips (opt for air fryer tortilla chips if you’re limiting oils) or for something less conventional, use them to make tortilla pizzas. 

5. NUCO Organic Coconut Wraps

The healthiest tortillas can be hard to find if you’re gluten-free, paleo or raw vegan because of all the additives in certain brands. The NUCO coconut wraps, however, are the exception. 

With only four ingredients (three of which are products derived from coconuts), there are no grains, dairy or added salt. Ideal for lunchtime fajitas or wraps, these tortillas also carry an ethical ethos, as NUCO’s mission is rooted in providing the healthiest tortillas while giving back to Filipino coconut farmers and their communities. 

6. Mission Protein Tortilla Wraps

If you’re searching for the healthiest tortillas that provide you with a good amount of protein, Mission’s offering is a great choice. Each whole wheat flour tortilla has 7 grams of plant-based protein, plus 12 grams of fiber. They’re also relatively low-carb, with only 3 grams of net carbs per tortilla. 

Additionally, these healthy tortillas are ideal for many cooking applications, making them ideal if you’re looking for easy dinner food ideas like burritos, fajitas or quesadillas.

7. Siete Foods Cassava Flour Tortillas

A favorite for the healthiest tortillas among paleo diet enthusiasts, these grain-free, soy-free and dairy-free tortillas are made from a blend of cassava flour and coconut flour. They’re a great source of fiber while also being lower in fat compared to other grain-free options, so as far as the healthiest tortillas go, these are a fantastic high-quality option. 

Use your cassava flour tortillas for anything from veggie and bean wraps to baked enchiladas rojas or enchiladas verdes. They can effectively be used in any recipe that calls for tortillas as they are flexible, like wheat flour tortillas, and can hold their shape. 

8. Egglife Wraps

For something a little more unique, try one of the healthiest tortillas made entirely from egg whites. Dairy-free and grain-free, these wraps are made from cage-free eggs instead of flour and one wrap alone contains 5 grams of protein. 

With so few ingredients, these are some of the healthiest tortillas you can buy for paleo and keto diets. Their light and fluffy texture makes these flatbreads ideal for all your lunch food ideas like wraps, quesadillas or even sweet roll-ups.

9. Fresca Uncooked Flour Tortillas

For those shopping for the healthiest tortillas who would prefer to cook the tortillas themselves — and without the hassle of making your own dough — these uncooked flour tortillas are a great option. 

Containing no preservatives and with 0 grams of saturated and trans fats, these tortillas are also certified organic, which is a key thing to look for with the healthiest tortillas.

Uncooked tortillas are also great if you're looking for cheap and healthy meal ideas because you can freeze them for whenever you need them, and being able to cook them fresh makes them more versatile. Plus, who doesn’t love a freshly cooked tortilla?

10. Rise & Puff Gluten-Free Tortillas

With only five ingredients, Rise & Puff’s offering is one of the healthiest tortilla picks if you’re looking for gluten-free flour tortillas. Made with a blend of cassava flour and tapioca flour, you’ll barely notice the absence of gluten with how close these tortillas are in taste and texture to regular flour tortillas.

The fun part? These healthy tortillas puff up beautifully when heated in a hot skillet. Stuff them with your favorite protein and healthy vegetables or add a dollop of nut butter alongside your favorite healthy fruits for a soft, chewy and delicate bite. 

11. Raw Wraps Kale and Spinach Wraps

Unlike green-colored wraps that claim to be the healthiest tortillas but often contain only trace amounts of spinach, these wraps use spinach or kale as the primary ingredient in place of flour. 

These wraps won’t have the same taste and texture as the healthiest tortillas made from corn or flour. However, they are a great gluten-free and low-sodium alternative that is packed with fiber, potassium and iron. 

Made with only four ingredients — spinach or kale, plus apple, onion and psyllium — they’re a little different, but they’re perfect for lunch wraps. These nutritious tortillas can even be a great choice when whipping up healthy snacks for kids due to their simple ingredients, soft texture and fun, vibrant color. 

12. La Fe Tortilleria Whole Wheat Tortillas

La Fe Tortilleria’s tortillas are one of the healthiest tortilla choices for those looking for a simple whole wheat tortilla. Made with enriched whole wheat flour, these small but mighty wraps are a fantastic high-fiber carbohydrate to add to your meal and they’re great in anything from tacos to quesadillas. 

Just be aware that like most of the healthiest tortillas, the denser, coarser texture of these tortillas can make them prone to tearing — especially when filled with heavy or moist ingredients — so fold carefully. 

What Tortillas Are Healthiest?

Finding tortilla wraps that are healthy doesn’t have to be a daunting task. They often have simple ingredient lists (which reflect the traditional recipes) and you can always opt for whole grains or nutrient-rich alternatives if you want even more health benefits. 

The healthiest tortilla wraps to choose really depend on your nutrition goals. If you’re after gluten-free tortillas, traditional corn tortillas like those from Masienda and Olé are excellent choices of healthy tortillas.

Alternatively, if you want high-fiber tortillas, whole wheat options like La Fe Tortilleria's are the ones to go for. And, if you’re catering to grain-free or keto diets, brands that use alternative ingredients like Siete Foods and Egglife provide fantastic options for the healthiest tortillas. 

When looking into how to start eating healthy, you’ll often find that homemade options always come out on top. Therefore, making your own tortillas from scratch could also be the right path for you when deciding on the healthiest tortillas for your recipes. 

Homemade tortillas allow you to control the ingredients that go into them, ensuring that no fillers, thickeners or preservatives are added. You can also adjust the recipe to achieve your preferred consistency — and tortilla dough is perfect for making uncooked tortillas and freezing for when you need an emergency mid-week taco night. 

How To Choose Healthy Tortillas

When wondering what tortillas are the healthiest, shop for brands with minimal ingredients. Furthermore, whole wheat tortillas are a better choice than white flour tortillas.

As per medical institutions like Mayo Clinic, whole wheat and other whole grain foods are a good source of fiber, vitamins and minerals. Whole grain foods can also help you to control cholesterol levels, maintain a healthy weight and reduce the risk of diabetes and heart disease.

Corn tortillas can also be a healthy choice if the ingredients are minimal and you can find many unique healthy tortillas to try, such as those made with coconut, cassava or egg whites, each adding additional health benefits, such as extra fiber or protein.

It's important to also remember that some store-bought tortillas can contain preservatives like propionic acid, benzoic acid or phosphoric acid to extend their shelf life, as well as gums like cellulose gum or guar gum to improve texture and prevent tearing. However, you can avoid needing these additives by simply freezing any unused tortillas before their “Use By” date and being careful when filling them to avoid tearing.

You should also be mindful of "wellness washing" (also called health washing), when brands make products appear healthier than they actually are. With tortillas, this often happens when ingredients like beetroot juice or spinach juice are added to give the impression of enhanced nutrition. In reality, these ingredients are typically present in such small amounts that they offer little to no real health benefits. 

If you’re unsure which brand to choose, prioritize organic, minimal-ingredient tortillas. Independent companies will also likely sell better quality products than those produced by major brands. You can also support small, local businesses by checking farmer's markets or co-op stores for fresh homemade tortillas. 

Learn To Cook Healthy Food

If you’re keen to make your own healthy tortillas, a great way to get started is by taking cooking classes near you. Learning from professionals can help you master the dough, perfect ingredient ratios and develop the best cooking techniques. Instead of relying on trial and error with online recipes, you’ll gain hands-on experience and confidence in the kitchen. These classes will also teach you lots of great new recipes to make with tortillas.

If you’re on a journey toward healthier eating, healthy online cooking classes can also teach you how to create nutritious meals using the utensils already in your kitchen — again, including recipes featuring some of the healthiest tortillas on this list!

When trying to eat healthier, you don't have to forgo your taco night favorites or the comforting enchiladas you look forward to after a long day at work. By opting for the healthiest tortillas at the store, you can make all your favorite Mexican, Tex-Mex and other dishes starring tortillas without derailing your healthy eating plans.

Just remember to opt for lean proteins and lots of vegetables as fillings, and you'll have an array of healthy and tasty tortilla-based menu ideas to turn to.

For even more ways to explore your favorite foods, check out other experiences happening on Cozymeal.