As simple as it sounds, a wrap can be a foodie’s delight: crunchy vegetables, juicy meats, savory sauces, and even cheesy goodness, all neatly tucked into a handy, edible package.
We totally understand when the craving for a hearty wrap hits, but what if you’re following a ketogenic diet?
This is where our 4 Easy Keto Wrap Recipe Ideas come to save your day – and your diet.
Each of these recipes is designed to be low-carb and high-flavor, which makes them perfect for those who are following a ketogenic lifestyle.
In addition to being easy to make, they’re downright delicious. Imagine biting into a wrap that’s so good, it makes you forget about carbs altogether. Intrigued? Let’s get to it.
Wraps are not OK for a keto diet because they’re loaded with carbs.
Traditional wraps are typically filled with ingredients such as flour, cornstarch, and sugar – all of which are a big no-no for anyone following a ketogenic diet.
In fact, a single wrap can have as many carbs as an entire day’s worth of meals on keto. That’s why you need alternatives that are low in carbs but still satisfy your cravings for a delicious wrap.
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A keto wrap is made from ingredients that are high in fiber and healthy fats, but low in carbs.
Almond Flour: Almond flour is a popular low-carb alternative to regular flour. It’s made from ground almonds and is rich in fiber, vitamin E, and magnesium (6). The high fiber content helps offset its carbohydrate content, which makes it a great choice for keto wraps.
Coconut Flour: This flour alternative is made from dried and ground coconut meat. It’s highly absorbent, so a little goes a long way. Coconut flour is rich in fiber, protein, and healthy fats (3). It also has a naturally sweet taste, which adds a unique flavor to your wraps.
Flax Meal: Ground flaxseeds, known as flax meal, is another great low-carb ingredient for keto wraps. It’s high in fiber and omega-3 fatty acids, which are beneficial for heart health. Flax meal also gives the wrap a slightly nutty flavor (5).
Psyllium Husk: Psyllium husk is a type of fiber made from the husks of Plantago ovata seeds. It’s used in keto wraps as a binding agent to hold the ingredients together. It also adds fiber to the wrap, which can help make you feel full (9).
Cheese: Some keto wrap recipes use cheese such as mozzarella or cheddar, not just as a filling, but as the wrap itself. The cheese is melted into a thin layer, then cooled until it solidifies into a flexible wrap. This high-fat, protein-rich ingredient is perfect for the keto diet (4).
Eggs: Eggs are a great source of protein and healthy fats (10). They are used as a binding agent in some keto wrap recipes and they help hold the other low-carb ingredients together.
Each of these ingredients provides a unique taste, texture, and nutritional profile to the keto wrap.
Keto tortilla nutrition facts:
It’s important to note that these are just estimations and the nutrition facts may vary depending on the specific ingredients and proportions you use in each recipe.
Now you know what a keto wrap is made from, let’s dive into our 4 Easy Keto Wrap Recipe Ideas for a satisfying and guilt-free meal.
Making keto tortilla wraps with almond flour is generally the go-to option for those who are on a low-carb diet.
This recipe is incredibly easy, and you only need four ingredients to get started: almond flour, xanthan gum, eggs, and salt. The result is a soft, pliable wrap that’s perfect for filling with your favorite keto-friendly ingredients.
Serving Size: 1 tortilla (recipe makes 5) Calories: 165g | Fat: 13g | Carbohydrates: 5g | Fiber: 3.5g | Protein: 6g
These easy three-ingredients coconut flour wraps are a game-changer for anyone who is on a keto diet. They’re soft and pliable, perfect for filling or even as a low-carb alternative to tortillas for tacos. Also, if you’re looking for a keto tortilla recipe without psyllium husk (perhaps you don’t have this in your pantry, and would rather use egg whites), this is perfect for you.
Serving: 1 tortilla wrap (recipe serves 6) | Calories: 49 kcal | Carbohydrates: 4g | Protein: 5g | Fat: 1g | Sodium: 8mg | Potassium: 8mg | Fiber: 2g
Yes, that’s right – only two ingredients! These simple and delicious coconut flour tortillas contain only psyllium husk and coconut flour. They are grain-free, gluten-free, low-carb, and perfect for those who are following a keto or paleo diet. They’re also oil-free, so if you’re looking for a low-fat alternative, this recipe is ideal.
Yield 4 | Serving Size: 1 tortilla | Amount per Serving: Calories 68 | Total Fat 1.5g | Saturated Fat 0.5g | Trans Fat 0g | Unsaturated Fat 0g | Cholesterol 0mg | Sodium 30mg | Carbohydrates 9.3g | Fiber 6.2g | Sugar 1g | Protein 2g
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Tortilla chips are a classic snack, and now you can enjoy them on your keto diet too! These crispy chips are perfect for dipping in guacamole or salsa, and they’re also excellent on their own as a quick snack.
Amount per Serving (1 tortilla): Calories 140 | Calories from Fat 45 | Fat 5g | Saturated Fat 1g | Polyunsaturated Fat 1g | Sodium 280 mg | Carbohydrates 19g | Fiber 13g | Protein 5g | Calcium 60mg | Iron 0.7g
Read more: 4 Keto Quiche Recipes for a Savory Breakfast
As well as almond flour and coconut flour wraps, there are other keto-friendly wrap options you can try. These include using lettuce leaves as a substitute for tortillas or making wraps with thin slices of deli meat such as turkey or ham.
Our Keto Cornbread Recipe blog post also shows other options for low-carb breads that you may use.
Yes, Greek yogurt can be included in a keto diet. You should choose full-fat, plain Greek yogurt as it contains fewer carbs and/or more fat than low-fat or flavored varieties. Always check the nutrition label to ensure it fits within your daily carb intake.
Cauliflower rice is a popular substitute for rice on a keto diet. It’s low in carbs, high in fiber, and offers a similar texture to rice. Other options include broccoli rice, shirataki rice, and chopped cabbage.
Wraps can be a better option than bread if you’re counting carbs and calories (most keto wraps have significantly fewer carbs than keto bread options per slice). Wraps are also a great option if you’re looking to add fillings such as vegetables, meats, and cheese to your meal. However, if you’re not following a strict keto diet, whole-grain bread can also be a nutritious choice.
Yes, several types of keto-friendly bread are available. They are often made from almond flour, coconut flour, or other low-carb ingredients. Our Keto Bread Recipe blog post provides some excellent homemade options. Also, some brands offer pre-made keto breads.
A keto wrap may have 2-3 g of net carbs per wrap, depending on the ingredients used. Those that are made with almond or coconut flour tend to have fewer carbs than traditional wheat-based wraps. It’s always best to check the nutrition label or recipe for accurate carb information.
Try any of the four easy keto wrap recipes mentioned above and enjoy your favorite meals without breaking your diet. When you’re in the mood for tacos, wraps, or chips, these keto-friendly options will satisfy your cravings.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!