25 Best Keto Wraps Recipes (High-Protein Lunches, Crunchwraps & Meal-Prep Wraps)
It’s 12:47. You’re hungry, you’re tired of the same sad salad, and the sandwich bread is off the table. Here are 25 wraps that make lunch the best part of your day again.
Why lunch is the hardest meal to keep keto
Breakfast is easy, dinner is forgiving, but lunch has to survive a bag, a commute, and a 12:30 deadline. The wraps people search for most are the ones that fix a specific frustration. So we built this guide around those frustrations, one problem and one solution at a time.
“It cracked the second I folded it.”
Cold tortillas and overfilling are the culprits. Warm any store-bought wrap for 10 seconds per side in a dry skillet, cap the filling at about ¾ cup, and build down the center, not edge to edge.
“By noon it’s soup.”
Moisture travels. Put a fat barrier (cream cheese, cheese, mayo-based spread) against the wrap, keep wet items like tomato and sauces separate, and pack tight. The full system is in the packing section below.
“The label said low-carb. My day says otherwise.”
Front-of-pack claims vary. Flip it over: subtract fiber from total carbs, scan the ingredients for sugar, and remember sauces and dressings can add more carbs than the wrap does.
“I’m eating the same chicken wrap again.”
Boredom ends more keto plans than hunger does. That’s why this guide rotates through seven styles and 25 recipes, from cold and creamy to hot and crunchy.
“My cottage cheese wrap tasted eggy and wet.”
Blend until completely smooth, use full-fat cottage cheese, drain any liquid, and bake until set. Cool it fully before peeling. It firms up as it cools.
“I never have time on Sunday.”
You don’t need four hours. One base, two proteins and two sauces in 45 minutes gives you a week of mix-and-match lunches. The exact plan is below.
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The wrap bases, honestly compared
There’s no single best base, only the best one for your lunch. Here’s the straight comparison, including the downsides most recipe posts skip. Values are approximate and vary by brand.
| Base | Net carbs | Protein | Sturdiness | Best for | Honest downside |
|---|---|---|---|---|---|
| Store-bought low-carb tortilla | 1–5 g (check label) | 4–8 g | ★★★★★ | Packed lunches, burritos, crunchwraps | Quality varies; some taste of wheat gluten and dry out fast |
| Store-bought egg-white wrap | Under ~2 g (check label) | ~5 g | ★★★★ | Zero-fuss weeknights | Slightly eggy; can tear when overfilled |
| Cottage cheese wrap (Recipe 1) | ~3 g | ~13 g | ★★★ | Maximum protein, eating fresh | Needs a blender and oven; best within 2 to 3 days |
| Soft egg wrap (Recipe 2) | ~1 g | ~12 g | ★★★ | Fast lunches, delicate fillings | Thin; not for heavy or wet fillings |
| Crispy cheese wrap (Recipe 3) | ~1 g | ~12 g | ★★ | Crunch, taco-style, crunchwrap centers | Goes brittle when cold; not rollable |
| Fathead-style tortilla (Recipe 4) | ~2 g | ~11 g | ★★★★★ | Meal prep, rolling, freezing | More steps; slightly rich |
| Lettuce or collard leaf | Under 1 g | ~1 g | ★★ | Hot summer days, ultra-light lunches | Won’t hold heavy fillings; add protein inside |
Not sure? Tell us how you’ll eat it
👆 Tap an option and we’ll point you to the right base.
Store-bought vs. homemade: which one wins?
🛒 Buy it when…
- You need lunch in 5 minutes
- You’re building crunchwraps or burritos
- You’re packing for a long commute
- You want something you can freeze in bulk
🏠 Make it when…
- You want the highest protein per wrap
- You’re avoiding wheat gluten or fillers
- You want pure, short ingredient lists
- You’d like it cheaper per serving
If you buy, read the back label: pick the one with the lowest net carbs and a short ingredient list. Egg-white wraps and low-carb tortillas are both widely available, and quality differs from brand to brand.
All 25 recipes
Net carbs shown are for the filling only. Add roughly 1 to 5 g for your chosen base. Tap a filter to focus on one style.
Homemade bases: 4 wraps you can bake, fry or roll yourself
Start here if you’ve ever opened a package of low-carb tortillas and thought, “Surely I can do better than this.” You can. Each of these takes under 30 minutes and uses ingredients you probably already own.
🧀 Cottage Cheese Wrap (the high-protein base)
- ⏱ 35 min
- 🍽 2 wraps
- Net carbs ~3 g
- Protein ~13 g
The viral one, made so it actually holds together. Soft, flexible, and quietly packed with protein.
Ingredients tap to tick off
- 1 cup (225 g) full-fat cottage cheese, drained of any pooled liquid
- 2 large eggs
- 2 tbsp grated Parmesan
- ½ tsp garlic powder
- ½ tsp Italian seasoning
- ¼ tsp fine salt
- 1 tsp olive oil, for the parchment
Method
- Heat the oven to 375°F (190°C). Line a baking sheet with parchment and brush it lightly with the olive oil.
- Blend everything for a full 45 seconds until completely smooth. Lumps are what make wraps crack, so don’t rush this.
- Pour onto the parchment and spread into a thin, even rectangle about 10 × 12 inches (¼ inch thick). Even edges matter, since thin edges burn first.
- Bake 25 to 30 minutes, until the top is golden and the center no longer jiggles. Cool on the pan for 10 minutes, then peel off the parchment and cut in half.
Why it works
Cottage cheese is mostly casein protein. Blended smooth with eggs, it sets into a flexible, sliceable sheet as the proteins firm up in the oven. Parmesan adds salt and a savory backbone, and the thin layer lets moisture escape so the wrap stays tender instead of custardy.
Swaps & variations
Use egg whites only (about ¼ cup) for a milder, less eggy taste. Stir in 1 tbsp ground flaxseed for fiber, or swap the Italian seasoning for smoked paprika or everything-bagel seasoning. Spinach blended in turns it a pretty green.
Make-ahead & storage
Cool completely, layer with parchment, and refrigerate in an airtight container up to 3 days. To freeze, wrap in parchment and bag for up to a month; thaw in the fridge and warm 15 seconds per side in a dry pan.
💡 Pro tip: Fat-free cottage cheese turns rubbery and watery. Go full-fat, and pat it with a paper towel if the tub has liquid on top.
🍳 Soft Egg Wrap
- ⏱ 10 min
- 🍽 2 wraps
- Net carbs ~1 g
- Protein ~12 g
A fast, flexible, crêpe-style wrap. If you have eggs, you have lunch.
Ingredients tap to tick off
- 4 large eggs
- 2 tbsp heavy cream (or unsweetened almond milk)
- ¼ tsp fine salt
- Pinch of black pepper
- 1 tsp butter, for the pan
Method
- Whisk the eggs, cream, salt and pepper until no streaks remain.
- Melt half the butter in an 8-inch non-stick skillet over medium-low heat. Low heat is the secret to a wrap that bends instead of tears.
- Pour in half the mixture, tilt to coat, cover, and cook 2 minutes until the surface is just set.
- Loosen the edges, flip carefully with a wide spatula for 10 seconds, then slide onto a plate. Repeat with the rest.
Why it works
Eggs and a splash of cream make a thin custard that sets in under two minutes. Low heat is the whole trick: high heat puffs and browns the egg, which makes it rubbery and prone to tearing, while gentle heat keeps it silky and bendable.
Swaps & variations
Swap cream for unsweetened almond milk, or add 1 tbsp of grated Parmesan to the egg for a savory edge. A teaspoon of chopped chives or a pinch of turmeric adds color and flavor. For a crêpe-style sweet wrap, skip the pepper and use cream cheese with berries.
Make-ahead & storage
Refrigerate stacked with parchment for up to 3 days. Rewarm in a lightly buttered pan for 15 seconds per side. Freezes well flat for up to a month.
💡 Pro tip: Stack finished wraps with parchment between them so they don’t fuse together.
🧇 Crispy Cheese Wrap
- ⏱ 8 min
- 🍽 2 wraps
- Net carbs ~1 g
- Protein ~12 g
Cheese, crisped in a pan, folded like a taco shell. Zero flour, maximum crunch.
Ingredients tap to tick off
- 1 cup (100 g) shredded low-moisture mozzarella
- ¼ cup (25 g) grated Parmesan
- ½ tsp Italian seasoning or taco seasoning
Method
- Mix the cheeses and seasoning. Heat an 8-inch non-stick skillet over medium-low heat. No oil needed.
- Scatter half the cheese in an even round. Cook 3 to 4 minutes until the edges are deep golden and the center is bubbling and set.
- Let it cool in the pan for 60 seconds. This is the pliable window, so lift it with a thin spatula and drape over a rolling pin or wooden spoon handle to shape.
- Repeat. Fill soon, since these firm up as they cool.
Why it works
Mozzarella melts into a clean, stretchy sheet while Parmesan, which has very little moisture, crisps and browns. Together they make a shell that is sturdy when warm and shatters when cold. It is basically a taco shell made of cheese.
Swaps & variations
Try cheddar and Parmesan for a sharper flavor, or pepper jack for heat. Add ¼ tsp of chili powder or garlic powder to the cheese before cooking. For a bigger, more flexible wrap, use ¾ cup of cheese in a 10-inch pan.
Make-ahead & storage
Best fresh. If making ahead for crunchwraps, store the rounds layered with parchment in the fridge for 2 days and re-crisp 30 seconds per side in a dry skillet.
💡 Pro tip: Shape tacos while hot. Once cold, they snap, which makes them perfect as the crunchy center layer in the crunchwraps below.
🫓 Fathead-Style Almond Tortilla
- ⏱ 25 min
- 🍽 4 tortillas
- Net carbs ~2 g
- Protein ~11 g
The sturdiest homemade tortilla: it rolls, folds and survives a lunchbox.
Ingredients tap to tick off
- 1½ cups (170 g) shredded low-moisture mozzarella
- 2 tbsp cream cheese
- ¾ cup (75 g) fine almond flour
- 1 large egg
- ½ tsp baking powder
- ¼ tsp fine salt
Method
- Microwave the mozzarella and cream cheese for 60 seconds. Stir until smooth, then microwave another 15 seconds if needed.
- Add the almond flour, egg, baking powder and salt. Knead with oiled hands or a spatula until a smooth dough forms.
- Divide into 4 balls. Roll each between two sheets of parchment into a thin 7-inch round.
- Cook in a dry non-stick skillet over medium heat for about 1 minute per side, until lightly golden with a few brown freckles.
Why it works
Melted mozzarella and cream cheese form a stretchy, pliable dough that behaves like gluten. Almond flour adds body and a tender crumb, while the egg and baking powder give a bit of lift so the tortilla puffs slightly and stays soft rather than dense.
Swaps & variations
Replace 1 tbsp of the almond flour with ground psyllium husk for extra stretch. Add ½ tsp each of cumin and chili powder for taco-night tortillas, or ½ tsp of Italian seasoning for pizza wraps.
Make-ahead & storage
Stack with parchment between each tortilla. Fridge for 5 days, freezer for 2 months. Reheat in a dry skillet for 20 seconds per side so they are soft again.
💡 Pro tip: Roll the dough while it’s still warm. If it cools and stiffens, microwave it for 10 seconds.
Chicken wraps: the lunches that never get boring
Chicken is the workhorse of the keto lunchbox. These five keep it exciting, from creamy and cool to hot and spicy.
🥗 Chicken Caesar Wrap
- ⏱ 20 min
- 🍽 2 wraps
- Net carbs ~3 g
- Protein ~30 g
All the crunch and tang of a Caesar salad, in a form you can eat with one hand.
Ingredients tap to tick off
- 2 small chicken breasts (about 12 oz / 340 g)
- 1 tbsp olive oil
- ½ tsp garlic powder
- Salt and pepper
- 1 cup chopped romaine
- 3 tbsp low-sugar Caesar dressing
- 3 tbsp grated Parmesan
- 2 slices cooked bacon, crumbled (optional)
- 2 wraps of your choice
Method
- Season the chicken. Sear in olive oil over medium-high heat for 5 to 6 minutes per side, until 165°F (74°C) inside. Rest 5 minutes, then slice thin.
- Toss the romaine with the dressing in a small bowl.
- Sprinkle Parmesan across the wrap first. It works as a dry barrier. Add chicken, dressed romaine and bacon.
- Fold in the ends, roll tight, and slice on the diagonal.
Why it works
Caesar dressing is rich, salty and tangy, so a few tablespoons season the entire wrap. Putting Parmesan against the base protects it from the wet romaine, and the bacon adds the smoky crunch that makes this feel like a proper lunch rather than a salad.
Swaps & variations
Swap chicken for leftover rotisserie, grilled shrimp or even canned salmon. Add a squeeze of lemon for brightness, or a spoonful of mashed avocado to the dressing for extra creaminess. Use kale instead of romaine for a heartier crunch.
Make-ahead & storage
Store chicken, lettuce and dressing in separate containers for up to 3 days. Assemble just before eating, or pack the finished wrap tightly in parchment for up to 4 hours if the dressing is on the side.
💡 Pro tip: Packing for later? Keep the dressing in a tiny container and add it at your desk.
🔥 Buffalo Chicken Ranch Wrap
- ⏱ 15 min
- 🍽 3 wraps
- Net carbs ~3 g
- Protein ~28 g
Spicy, cool, creamy and crunchy. This is the one that disappears from the meal-prep container first.
Ingredients tap to tick off
- 1½ cups shredded cooked chicken
- 2 tbsp softened cream cheese
- 2 tbsp buffalo sauce
- 2 tbsp ranch dressing
- 1 celery stalk, finely diced
- ¼ cup crumbled blue cheese (optional)
- 1 cup shredded lettuce
- 3 wraps of your choice
Method
- Stir the chicken, cream cheese, buffalo sauce and ranch together until creamy. The cream cheese keeps the filling from weeping.
- Fold in the celery and blue cheese.
- Pile lettuce down the center of each wrap, then add a generous ⅓ of the chicken mixture.
- Roll tightly. For a hot version, sear the rolled wrap seam-side down for 1 minute.
Why it works
Cream cheese is the secret weapon. It turns shredded chicken into a creamy, spreadable filling that clings together, so nothing leaks out when you bite. Celery adds the crunch you expect from buffalo wings, and blue cheese gives that signature funk.
Swaps & variations
Use all ranch if you prefer it milder, or swap blue cheese for feta. Add 2 tbsp of finely diced pickled jalapeño for a kick. Make it a hot wrap by baking the rolled wrap at 400°F (200°C) for 8 minutes with a sprinkle of cheddar on top.
Make-ahead & storage
The chicken mixture keeps 4 days in the fridge, and its flavor deepens overnight. Add lettuce and celery at lunchtime if you want maximum crunch.
💡 Pro tip: Check your buffalo sauce label. Some brands add sugar, but classic cayenne-vinegar sauces are usually carb-free.
🥪 Creamy Chicken Salad Wrap
- ⏱ 15 min
- 🍽 3 wraps
- Net carbs ~2 g
- Protein ~27 g
The comfort lunch. It’s cool, creamy, a little crunchy, and ready in the time it takes to boil a kettle. Want the full recipe and variations? Read our keto chicken salad guide.
Ingredients tap to tick off
- 2 cups chopped cooked chicken (rotisserie works)
- ⅓ cup mayonnaise
- 1 tbsp Dijon mustard
- 1 tbsp lemon juice
- 1 celery stalk, finely diced
- 2 tbsp chopped pecans or sunflower seeds
- Salt and pepper
- 1 cup baby spinach or butter lettuce
- 3 wraps of your choice
Method
- Mix the mayo, Dijon and lemon juice in a bowl.
- Fold in the chicken, celery and nuts. Season and taste. It should be bright, not bland.
- Chill 10 minutes if you have time, which helps the flavors meld.
- Lay spinach on the wrap first (a leafy shield between the salad and the base), spoon the salad over, then roll.
Why it works
Mayo gives richness, Dijon gives a gentle bite, and lemon lifts everything so it tastes fresh instead of heavy. Nuts add texture so each bite has something to chew. A leaf of spinach between the salad and the wrap acts as a natural moisture shield.
Swaps & variations
Add diced apple (use a few slivers only to keep carbs low), dried dill, or 1 tbsp of chopped capers. Replace half the mayo with plain Greek yogurt for a lighter version, or add curry powder and golden raisins in tiny amounts for coronation-style chicken salad.
Make-ahead & storage
The salad itself keeps 3 to 4 days in an airtight container. Don’t assemble wraps more than 4 hours ahead. Never freeze mayo-based salads.
💡 Pro tip: Pat the chicken dry before mixing. Excess moisture is the number one cause of watery chicken salad.
🌶️ Sizzling Chicken Fajita Wrap
- ⏱ 25 min
- 🍽 4 wraps
- Net carbs ~5 g
- Protein ~28 g
Smoky, charred and juicy. It tastes like a restaurant order you made at home in 25 minutes.
Ingredients tap to tick off
- 1 lb (450 g) chicken breast, sliced into strips
- 2 tbsp avocado oil
- 1 tbsp chili powder, 1 tsp cumin, 1 tsp smoked paprika, ½ tsp garlic powder, ½ tsp salt
- 1 bell pepper, sliced
- ¼ onion, sliced
- Juice of ½ lime
- Sour cream, sliced avocado, shredded cheddar
- 4 wraps of your choice
Method
- Toss the chicken with the spices and 1 tbsp oil.
- Heat a skillet very hot. Cook chicken 5 to 6 minutes until browned and cooked through, then set aside.
- Add the remaining oil, then the pepper and onion. Cook 4 minutes until charred at the edges.
- Return chicken, squeeze lime over, and serve in warm wraps with sour cream, avocado and cheese.
Why it works
High heat caramelizes the spices and chars the pepper edges, which builds the smoky, restaurant-style flavor. Cooking the chicken and veg separately means each gets proper browning instead of steaming together in the pan.
Swaps & variations
Use thighs for juicier meat, or swap in steak strips or shrimp (cook shrimp just 2 minutes per side). Add a spoonful of guacamole or a drizzle of chipotle mayo to turn it up.
Make-ahead & storage
Cooked fajita filling lasts 4 days refrigerated. Reheat in a hot skillet for 2 minutes so it sizzles again, then fill fresh wraps.
💡 Pro tip: Don’t crowd the pan. Cook in two batches if needed, because steam is the enemy of char.
🧆 Greek Chicken Gyro Wrap
- ⏱ 30 min
- 🍽 3 wraps
- Net carbs ~5 g
- Protein ~27 g
Lemony chicken, cool tzatziki, salty feta. A sunny lunch for gray days.
Ingredients tap to tick off
- 1 lb (450 g) boneless chicken thighs
- 2 tbsp olive oil, 1 tbsp lemon juice, 2 tsp dried oregano, 3 minced garlic cloves, ½ tsp salt (marinade)
- Tzatziki: ½ cup plain full-fat Greek yogurt, ½ cup grated cucumber (squeezed dry), 1 small garlic clove, 1 tbsp lemon juice, 1 tbsp fresh dill
- Sliced tomato, red onion, crumbled feta
- 3 wraps of your choice
Method
- Marinate the chicken for at least 15 minutes (overnight is even better).
- Mix the tzatziki ingredients with a pinch of salt. Squeezing the cucumber dry is non-negotiable, or it turns runny.
- Cook the chicken in a hot skillet 5 to 6 minutes per side until 165°F (74°C) inside. Rest, then slice.
- Spread tzatziki on the wrap, add chicken, tomato, onion and feta, and roll.
Why it works
Lemon and oregano are the soul of Greek cooking, and thighs stay juicy even if you slightly overcook them. The tzatziki cools the garlic and spice, and feta adds salty punch so you need very little extra seasoning.
Swaps & variations
Swap chicken for lamb mince or sliced steak. Add Kalamata olives or a few leaves of baby spinach. Use dairy-free coconut yogurt if you avoid dairy, adding an extra squeeze of lemon.
Make-ahead & storage
Cooked chicken and tzatziki keep separately for 3 days. Pack tzatziki in a small cup and spread it on at lunchtime for the best texture.
💡 Pro tip: Salt the tomato slices and blot them on paper towel for 2 minutes before adding. Less water in your wrap.
Beef wraps: hearty, savory, deeply satisfying
For the days you want lunch to feel like a proper meal, not a compromise.
🌮 Taco Beef Wrap
- ⏱ 20 min
- 🍽 4 wraps
- Net carbs ~3 g
- Protein ~24 g
Weeknight taco flavor with none of the shell-breaking drama. Need more ideas for the meat? Browse our keto ground beef recipes.
Ingredients tap to tick off
- 1 lb (450 g) 80/20 ground beef
- Taco seasoning: 1 tbsp chili powder, 1 tsp ground cumin, ½ tsp smoked paprika, ½ tsp garlic powder, ½ tsp onion powder, ½ tsp salt, ¼ tsp dried oregano
- 3 tbsp water
- 1 cup shredded cheddar or Mexican blend
- 1 cup shredded lettuce
- Sour cream, salsa (check carbs), sliced avocado
- 4 wraps of your choice
Method
- Brown the beef in a skillet over medium-high heat for 6 to 7 minutes, breaking it up. Drain excess fat.
- Stir in the seasoning and water. Simmer 2 to 3 minutes until the liquid cooks off. Wet meat is soggy meat.
- Let the beef cool for 5 minutes. Hot filling steams the wrap and makes it tear.
- Layer cheese first (it melts into a seal), beef, lettuce and sour cream. Roll tight.
Why it works
Cooking off the liquid is critical: seasoned beef simmered until just glossy stays put in the wrap, while soupy beef soaks straight through. Cheese goes down first so it melts slightly and forms a seal.
Swaps & variations
Use ground turkey or chicken for a lighter option, or half beef and half chorizo for extra heat. Add a spoonful of canned green chiles, or top with pickled jalapeños. Skip the wrap and serve in a lettuce boat or over shredded cabbage.
Make-ahead & storage
Seasoned beef keeps 4 days in the fridge and 3 months in the freezer. Reheat in a skillet with a splash of water to loosen it.
💡 Pro tip: Make a double batch. This seasoned beef also powers crunchwrap #20.
🧀 Philly Cheesesteak Wrap
- ⏱ 20 min
- 🍽 3 wraps
- Net carbs ~4 g
- Protein ~30 g
Melty, peppery, and deeply savory. It tastes like a sandwich shop, minus the roll.
Ingredients tap to tick off
- 12 oz (340 g) thinly sliced ribeye or sirloin
- ½ green bell pepper, thinly sliced
- ¼ onion, thinly sliced
- 1 tbsp butter
- 1 tsp Worcestershire sauce
- Salt and pepper
- 4 slices provolone
- 3 wraps of your choice
Method
- Freeze the steak for 20 minutes beforehand if you’re slicing it yourself. It cuts paper-thin.
- Sauté pepper and onion in butter over medium heat for 5 minutes until soft. Push aside.
- Raise the heat, add the steak, season, and cook just 2 to 3 minutes. Add Worcestershire.
- Mix everything, drape the provolone on top to melt, then scoop into wraps.
Why it works
Paper-thin steak cooks in two minutes and stays tender. Worcestershire adds that deep umami taste you expect from a classic cheesesteak, and melted provolone acts like the glue that holds everything together inside the wrap.
Swaps & variations
Use white American cheese slices for a more authentic melt, or add sliced mushrooms to the pepper and onion. For a spicy version, use pepper jack and add pickled hot peppers.
Make-ahead & storage
Best eaten fresh while the cheese is melted. The cooked steak and veg keep 3 days refrigerated, and reheat quickly in a pan with a slice of cheese on top.
💡 Pro tip: Overcooked steak turns chewy. Pull it from the heat when the last pink disappears.
🍔 Big Burger Wrap
- ⏱ 20 min
- 🍽 4 wraps
- Net carbs ~3 g
- Protein ~26 g
A double-cheeseburger with special sauce, no bun and no regrets.
Ingredients tap to tick off
- 1 lb (450 g) ground beef
- Salt, pepper, ½ tsp garlic powder
- 4 slices cheddar
- Sauce: 3 tbsp mayo, 1 tbsp yellow mustard, 1 tbsp finely chopped dill pickle, 1 tsp white vinegar, ½ tsp paprika, ½ tsp onion powder
- 1 cup shredded iceberg
- Dill pickle slices
- 4 wraps of your choice
Method
- Stir the sauce ingredients together and chill.
- Brown the beef with the seasonings for 6 to 7 minutes, crumbling it into small pieces. Drain.
- Top the hot beef with cheese slices in the pan and cover for 1 minute to melt.
- Spread sauce on the wrap, then add iceberg, cheesy beef and pickles. Roll and serve.
Why it works
The sauce does most of the work: mayo, mustard, pickle and paprika taste uncannily like the famous burger sauce. Cold, crunchy iceberg against hot, cheesy beef gives the contrast that makes burgers satisfying.
Swaps & variations
Use ground turkey if you prefer, or add crispy bacon bits. Serve open-faced on a crispy cheese wrap for a burger-taco hybrid. Leave out the wrap altogether and serve as a burger bowl.
Make-ahead & storage
Cook the beef up to 4 days ahead. Keep sauce and veg separate and assemble at lunch. The sauce keeps for a week refrigerated.
💡 Pro tip: Iceberg is the right call here. Its crunch survives hours in a lunchbox better than soft lettuces.
🥩 Roast Beef & Horseradish Cream Wrap
- ⏱ 8 min
- 🍽 2 wraps
- Net carbs ~3 g
- Protein ~26 g
Five-minute lunch, steakhouse flavor. Bold, creamy and sharp.
Ingredients tap to tick off
- 8 oz (225 g) sliced deli roast beef
- 3 tbsp softened cream cheese
- 1 tbsp prepared horseradish
- 1 tsp Dijon mustard
- 1 cup arugula
- Thin red onion slices
- 2 slices Swiss cheese
- 2 wraps of your choice
Method
- Mix cream cheese, horseradish and Dijon until smooth.
- Spread the cream over the entire wrap, edge to edge. This is your moisture barrier.
- Lay Swiss and roast beef over it, then arugula and onion.
- Roll tightly and slice in half.
Why it works
Horseradish cream is bold, sharp and slightly sweet, the same flavor you get with prime rib. Spreading it edge-to-edge gives you a barrier and seasoning in one move, and peppery arugula balances the richness.
Swaps & variations
Swap roast beef for turkey or ham, or use sliced leftover steak. Mustard and cream cheese work as a base if you do not like horseradish. Add a few pickled red onions for brightness.
Make-ahead & storage
Assemble up to 6 hours ahead and keep cold. Deli meat is safe to store 3 to 5 days once opened, so check your package date.
💡 Pro tip: Start with 1 tbsp horseradish and taste. Brands vary wildly in heat.
Video not loading? Watch it on YouTube.
Tuna wraps: pantry-shelf heroes
Three cans, three completely different lunches. Perfect for the week the grocery run didn’t happen.
🥫 Classic Tuna Melt Wrap
- ⏱ 15 min
- 🍽 2 wraps
- Net carbs ~2 g
- Protein ~28 g
Warm, crispy-edged and gooey in the middle. This is your childhood grilled-cheese memory, but with protein.
Ingredients tap to tick off
- 2 cans (5 oz each) tuna, well drained
- 3 tbsp mayonnaise
- 1 celery stalk, finely diced
- 1 tbsp chopped dill pickle
- 1 tsp Dijon mustard
- ½ cup shredded cheddar
- 1 tsp butter
- 2 wraps of your choice
Method
- Mix tuna, mayo, celery, pickle and Dijon.
- Spoon onto one half of each wrap, scatter over the cheddar, and fold the wrap over to make a half-moon.
- Melt the butter in a skillet over medium heat. Toast the folded wraps 2 minutes per side until crisp and the cheese melts.
- Rest 1 minute before slicing. The cheese needs it.
Why it works
Crisping the outside in butter gives you the grilled-cheese crunch you remember, while the cheese melts into the tuna and binds it. Draining the tuna thoroughly stops steam from making the wrap limp.
Swaps & variations
Use pepper jack for heat, or Swiss for a classic melt. Add chopped sun-dried tomatoes (a small amount), or a pinch of curry powder. Make a double batch and use half cold in a roll-up.
Make-ahead & storage
Tuna salad mix keeps 3 days. Toast the wraps fresh each time, since they do not reheat well once the cheese has set.
💡 Pro tip: Press the tuna in a sieve with the back of a spoon. Dry tuna means a crisp wrap.
🫒 Mediterranean Tuna Wrap
- ⏱ 10 min
- 🍽 2 wraps
- Net carbs ~4 g
- Protein ~27 g
Briny, bright and fresh. It’s lunch that feels like a holiday.
Ingredients tap to tick off
- 2 cans (5 oz each) tuna in olive oil, drained
- 2 tbsp mayonnaise
- 1 tbsp lemon juice
- 8 pitted olives, chopped
- 1 tbsp capers
- ¼ cucumber, diced and blotted dry
- Handful of baby spinach
- 2 tbsp crumbled feta
- 2 wraps of your choice
Method
- Flake the tuna and mix with mayo, lemon juice, olives and capers.
- Fold in the cucumber and feta just before wrapping.
- Lay spinach on the wrap, add the tuna mix, and roll.
- Chill for 10 minutes before eating if you have it. It firms up nicely.
Why it works
Olives, capers and lemon bring salt and acid, which makes canned tuna taste fresh and restaurant-quality. Cucumber is folded in at the last second so it stays crunchy and doesn’t release water into the wrap.
Swaps & variations
Add roasted red pepper (blotted dry), artichoke hearts, or fresh parsley. Swap feta for goat cheese. For extra richness, drizzle with a little olive oil before rolling.
Make-ahead & storage
The tuna mix keeps 3 days. Add cucumber and feta right before wrapping. Wrapped wraps hold up to 4 hours in a cold lunchbox.
💡 Pro tip: Olive-oil-packed tuna is more flavorful and less dry than water-packed. Worth the extra pennies.
🥒 Spicy Tuna Cucumber Wrap
- ⏱ 10 min
- 🍽 2 wraps
- Net carbs ~3 g
- Protein ~26 g
Sushi-bar flavor, no rice. Cool, crisp and gently fiery.
Ingredients tap to tick off
- 2 cans (5 oz each) tuna, drained
- 2 tbsp mayonnaise
- 1 tsp chili-garlic sauce (or ½ tsp sriracha)
- 1 tsp sesame oil
- 1 tsp coconut aminos or tamari
- ½ avocado, sliced
- 1 small cucumber, peeled into ribbons
- Sesame seeds
- 2 nori sheets or 2 egg wraps (Recipe 2)
Method
- Stir tuna, mayo, chili sauce, sesame oil and aminos until creamy.
- Lay a nori sheet shiny-side down and place cucumber ribbons across the lower third.
- Add tuna and avocado on top, sprinkle sesame seeds, then roll tightly like a hand roll.
- Eat within 20 minutes if using nori, because it softens quickly. Egg wraps hold longer.
Why it works
Mayo, chili sauce and sesame oil recreate the flavor of a spicy tuna roll without any rice. Cucumber ribbons add a cool, crisp contrast, and avocado adds creaminess that mellows the heat.
Swaps & variations
Increase the chili sauce gradually to suit your heat level. Add a little wasabi paste, or top with a few slices of pickled ginger. Use cooked salmon or shredded crab in place of tuna.
Make-ahead & storage
The spicy tuna mix keeps 2 days. Assemble nori wraps right before eating. Egg-wrap versions hold for 4 hours.
💡 Pro tip: Dab the nori edge with a wet finger to seal the roll.
Vegetarian wraps: protein without the meat
Eggs, cheese and smart veg do the heavy lifting here. No one will miss the chicken.
🥚 Avocado Egg Salad Wrap
- ⏱ 20 min
- 🍽 3 wraps
- Net carbs ~2 g
- Protein ~14 g
Creamy, comforting and green-flecked. It’s the lunch you can make the night before and still crave at noon.
Ingredients tap to tick off
- 6 hard-boiled eggs, chopped
- 3 tbsp mayonnaise
- ½ ripe avocado, mashed
- 1 tsp Dijon mustard
- 1 tbsp chopped chives
- Salt, pepper, pinch of paprika
- 1 cup baby spinach
- 3 wraps of your choice
Method
- Boil eggs 10 minutes from a gentle simmer, then cool in ice water for 5 minutes before peeling.
- Mash the avocado with the mayo and Dijon.
- Fold in the eggs and chives, then season and taste.
- Lay spinach down, add the salad, sprinkle paprika, and roll.
Why it works
Avocado makes egg salad creamier with less mayo, and chives add a gentle onion note. Cooling the eggs in ice water gives clean, bright yolks and makes them easy to peel.
Swaps & variations
Use Greek yogurt in place of some of the mayo, and add a dash of hot sauce or curry powder. Top with crispy bacon bits for a smoky crunch.
Make-ahead & storage
Egg salad keeps up to 3 days. Squeeze lemon on the avocado to prevent browning. Add spinach at lunchtime.
💡 Pro tip: Squeeze a little lemon over the avocado to keep it green for 2 days.
🧀 Halloumi & Roasted Veggie Wrap
- ⏱ 25 min
- 🍽 2 wraps
- Net carbs ~6 g
- Protein ~20 g
Squeaky, golden halloumi with sweet charred veg. It’s a meaty bite with no meat in sight.
Ingredients tap to tick off
- 8 oz (225 g) halloumi, sliced ½ inch thick
- 1 small zucchini, sliced lengthwise
- ½ red bell pepper, sliced
- 1 tbsp olive oil
- ½ tsp za’atar or dried oregano
- 2 tbsp basil pesto
- Handful of arugula
- 2 wraps of your choice
Method
- Toss zucchini and pepper with oil and za’atar. Roast at 425°F (220°C) for 15 minutes, flipping halfway.
- Pan-sear the halloumi in a dry non-stick skillet 2 minutes per side until deep golden.
- Spread pesto on the wrap, then add arugula, veg and halloumi.
- Roll and eat while the halloumi is still warm.
Why it works
Halloumi has a high melting point, so it browns instead of melting, giving a meaty, golden bite. Roasting the vegetables concentrates their sweetness, and pesto brings herby richness that ties it together.
Swaps & variations
Swap pesto for hummus (adds a few more carbs) or harissa mixed into Greek yogurt. Add roasted eggplant or mushrooms. Use paneer if you cannot find halloumi.
Make-ahead & storage
Halloumi is best the day it is cooked, since it turns squeaky and firm as it cools. The roasted veg keeps 4 days and can be reheated or eaten cold.
💡 Pro tip: Halloumi is salty, so go easy on added salt elsewhere in the recipe.
🍅 Caprese Pesto Wrap
- ⏱ 10 min
- 🍽 2 wraps
- Net carbs ~4 g
- Protein ~17 g
Fresh mozzarella, ripe tomato, basil and pesto. It’s summer on a wrap, any month of the year.
Ingredients tap to tick off
- 6 oz (170 g) fresh mozzarella, sliced and blotted
- 2 small Roma tomatoes, sliced
- Handful of fresh basil leaves
- 3 tbsp basil pesto
- 1 tsp olive oil
- Flaky salt and black pepper
- 2 wraps of your choice
Method
- Salt the tomato slices lightly and blot after 2 minutes on a paper towel.
- Spread pesto edge-to-edge on the wrap.
- Layer mozzarella, then tomato, then basil. Drizzle olive oil, add pepper.
- Roll and slice. Eat the same day for the best texture.
Why it works
The flavors are simple, so quality matters: ripe tomatoes, creamy mozzarella and fragrant basil. Salting the tomatoes draws out water in advance, which is the difference between a crisp wrap and a soggy one.
Swaps & variations
Add prosciutto or grilled chicken for extra protein. Swap pesto for sun-dried tomato spread, or drizzle with balsamic glaze in a tiny amount. Use burrata for a luxurious version.
Make-ahead & storage
Best eaten within a few hours. If prepping ahead, keep tomato slices in a separate paper towel-lined container and add them at lunch.
💡 Pro tip: Always put cheese against the wrap and tomato in the middle. This keeps juice off the base.
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Keto crunchwraps: the fold that changes everything
That crispy, cheesy, sealed-shut pocket you miss from the drive-thru? It’s back, and it’s mostly cheese and protein.
🔺 Beef Crunchwrap Supreme
- ⏱ 30 min
- 🍽 4 crunchwraps
- Net carbs ~5 g
- Protein ~27 g
Seasoned beef, melty cheese, a crispy cheese center and a seared, sealed fold. This is the one that makes people stop scrolling.
Ingredients tap to tick off
- 1 lb seasoned taco beef (Recipe 10)
- 4 large low-carb tortillas (burrito size) or Recipe 4 rolled to 8 inches
- 4 Crispy Cheese rounds from Recipe 3, made 3 inches across (the crunchy center)
- ½ cup sour cream
- 1 cup shredded cheddar
- ½ cup shredded lettuce
- 1 Roma tomato, diced and blotted
- 1 tbsp butter or avocado oil
Method
- Lay a tortilla flat. Spread a thick layer of sour cream in the center, then top with ¼ of the beef and cheese.
- Place a cheese crisp on the filling, then top with lettuce and tomato.
- Fold the tortilla edges up and over toward the center, pleating as you go to make a hexagon. The overlaps should seal each other.
- Heat butter in a skillet over medium heat. Place each crunchwrap seam-side down for 2 minutes, then flip for 2 more until deep golden. Slice in half.
Why it works
The cheese crisp is the star: it recreates the tostada crunch inside the fold. Sour cream acts as the glue and the moisture barrier, while the pleated fold seals everything so the filling cooks in its own steam.
Swaps & variations
Use ground turkey or shredded chicken in place of beef. Add a spoonful of low-carb nacho cheese sauce, guacamole or pickled jalapeños. Make a vegetarian version with seasoned mushrooms and black soybeans.
Make-ahead & storage
Assemble (without searing) and refrigerate up to 2 days wrapped in parchment. Freeze unseared for 1 month. Sear from cold, 3 minutes per side.
💡 Pro tip: Seam-side down first, always. It glues the folds shut with melted cheese.
🥓 Chicken Ranch Bacon Crunchwrap
- ⏱ 30 min
- 🍽 4 crunchwraps
- Net carbs ~4 g
- Protein ~30 g
Creamy ranch chicken, smoky bacon and two kinds of cheese in a crisp pocket.
Ingredients tap to tick off
- 2 cups shredded cooked chicken
- 3 tbsp ranch dressing
- ½ cup shredded cheddar + ½ cup shredded mozzarella
- 4 slices cooked bacon, crumbled
- 4 large low-carb tortillas
- 4 Crispy Cheese rounds (Recipe 3, 3 inches across)
- 1 cup shredded lettuce
- 2 tbsp butter
Method
- Toss the chicken with ranch.
- On each tortilla, layer the cheeses, chicken and bacon in the center, then top with a cheese crisp and lettuce.
- Fold the edges up and over in pleats to seal.
- Sear in butter seam-side down over medium heat, 2 minutes per side, until golden.
Why it works
Ranch, bacon and chicken is a classic trio. The two cheeses give you both stretch (mozzarella) and flavor (cheddar), and the cheese crisp gives that signature crunchwrap texture.
Swaps & variations
Add hot sauce for a buffalo ranch version or swap bacon for diced ham. Use Monterey Jack for a milder melt. Add diced jalapeño for kick.
Make-ahead & storage
Assembled, unseared crunchwraps keep 2 days in the fridge. Sear fresh for the best crunch.
💡 Pro tip: Keep lettuce minimal inside a hot crunchwrap. Too much steams limp.
🍳 Breakfast Crunchwrap
- ⏱ 25 min
- 🍽 4 crunchwraps
- Net carbs ~4 g
- Protein ~25 g
Lunch for breakfast people, or breakfast for lunch people. Eggs, sausage and cheese in one crisp parcel.
Ingredients tap to tick off
- 6 large eggs, scrambled soft
- 8 oz (225 g) breakfast sausage, crumbled and cooked (check for added sugar)
- 1 cup shredded cheddar
- 4 large low-carb tortillas
- 4 Crispy Cheese rounds (Recipe 3, 3 inches across)
- ¼ cup low-carb salsa
- 1 tbsp butter
Method
- Scramble the eggs gently in butter until just barely set. They finish cooking in the sear.
- Layer cheddar, sausage and eggs onto each tortilla, then top with salsa and a cheese crisp.
- Fold into a pleated hexagon and press gently.
- Sear seam-side down 2 minutes, flip, and sear 2 more minutes. Slice and serve.
Why it works
Breakfast flavors, lunch practicality. The eggs are scrambled soft because they will cook further in the pan, and the cheese crisp keeps the center crunchy even after steaming.
Swaps & variations
Use turkey sausage or crumbled bacon. Add sautéed peppers or spinach. Swap salsa for a drizzle of hot sauce, or add avocado after cooking.
Make-ahead & storage
Freeze assembled, unseared crunchwraps individually for a ready-to-sear breakfast. Sear from frozen over medium-low heat, 4 minutes per side.
💡 Pro tip: Under-cook the eggs slightly. Overcooked eggs go rubbery once reheated.
Pizza wraps: pizza night at your desk
Hot, bubbly, foldable, and nowhere near a carb crash. These are the recipes people text each other about.
🍕 Pepperoni Pizza Wrap
- ⏱ 15 min
- 🍽 2 wraps
- Net carbs ~4 g
- Protein ~22 g
Hot, bubbly and stuffed with pizza flavor. It comes together in the time a delivery driver takes to find your street.
Ingredients tap to tick off
- 2 wraps (Recipe 1, Recipe 4, or store-bought)
- ½ cup sugar-free marinara (aim for 3 g carbs or less per ¼ cup)
- 1 cup shredded mozzarella
- 20 slices pepperoni
- 1 tsp Italian seasoning
Method
- Heat the oven to 400°F (200°C) with a parchment-lined baking sheet.
- Spread marinara across half of each wrap only, then add mozzarella, pepperoni and seasoning on that half.
- Fold the plain half over to make a half-moon and press down gently.
- Bake 8 to 10 minutes, flipping once, until crisp outside and molten inside.
Why it works
Spreading sauce on only half prevents it from squeezing out when you fold. Baking crisps the outside while the cheese melts inside, giving you pizza flavor with a grab-and-go format.
Swaps & variations
Add sautéed mushrooms, olives, or cooked Italian sausage. Brush the outside with garlic butter before baking for a garlic-bread vibe. Serve with a little extra marinara for dipping.
Make-ahead & storage
Best fresh. Leftover baked wraps reheat in an oven or air fryer at 375°F (190°C) for 4 minutes.
💡 Pro tip: Don’t sauce to the edges. Sauce leaking out burns on the pan and makes the fold slippery.
🍖 BBQ Chicken Pizza Wrap
- ⏱ 15 min
- 🍽 2 wraps
- Net carbs ~5 g
- Protein ~28 g
Smoky, sweet-tangy and bubbling hot, with quick-pickled onion for brightness.
Ingredients tap to tick off
- 2 wraps
- 1½ cups shredded cooked chicken
- 3 tbsp sugar-free BBQ sauce
- 1 cup shredded mozzarella + smoked gouda blend
- 2 tbsp thinly sliced red onion
- Chopped cilantro
Method
- Heat the oven to 400°F (200°C).
- Toss the chicken with the BBQ sauce.
- Fill half of each wrap with cheese, chicken and onion, then fold over and place on parchment.
- Bake 8 to 10 minutes until crisp. Top with cilantro.
Why it works
Smoky BBQ sauce, creamy melted gouda and sharp red onion create the classic BBQ chicken pizza flavor. Tossing the chicken in sauce before filling means every bite is seasoned.
Swaps & variations
Use ranch drizzle after baking, or add crumbled bacon. Swap gouda for cheddar. Add a few slices of jalapeño for sweet-heat balance.
Make-ahead & storage
Filling keeps 4 days. Assemble and bake fresh. Leftovers reheat well in the air fryer for 4 minutes.
💡 Pro tip: Check BBQ sauce carbs carefully. Even “lite” versions can hide 8 g per serving.
🍄 Veggie Margherita Pizza Wrap
- ⏱ 20 min
- 🍽 2 wraps
- Net carbs ~5 g
- Protein ~18 g
Mushrooms, spinach and bubbling mozzarella. It’s proof that meatless can be seriously satisfying.
Ingredients tap to tick off
- 2 wraps
- ¼ cup sugar-free marinara
- 1 cup shredded mozzarella
- ½ cup sliced mushrooms, sautéed dry
- Handful of spinach, wilted and squeezed dry
- Fresh basil leaves
- 1 tbsp grated Parmesan
Method
- Cook the mushrooms in a dry skillet over medium-high heat for 4 minutes until the water cooks off. Wilt the spinach in the same pan, then squeeze dry.
- Spread marinara on half of each wrap. Add cheese, mushrooms and spinach.
- Fold, place on parchment, and bake at 400°F (200°C) for 8 to 10 minutes.
- Open and tuck in basil and Parmesan right out of the oven.
Why it works
Mushrooms and spinach are full of water, so cooking them first is essential. Marinara stays on one half only, and fresh basil goes in after baking so it keeps its aroma.
Swaps & variations
Add roasted red pepper, artichoke hearts or a few thin slices of zucchini (cooked first). Use ricotta dolloped inside for a creamy white-pizza twist.
Make-ahead & storage
Prepare the filling up to 3 days ahead, then assemble and bake fresh in 10 minutes.
💡 Pro tip: Pre-cooking the vegetables is the entire secret. Raw veg weeps in the oven.
How to hit 30 g+ of protein in any wrap
Lunch protein keeps you full through the 3 p.m. slump. Use this cheat sheet to build or boost any recipe. Values are approximate.
- Cooked chicken breast, 4 oz (113 g)~34 g
- Canned tuna, 1 can drained~25 g
- Ground beef (80/20), 4 oz cooked~25 g
- Deli roast beef, 3 oz~15–18 g
- Cottage cheese, ½ cup~12–14 g
- Halloumi, 2 oz~12 g
- Shredded mozzarella, 1 oz~7 g
- Large egg~6 g
- Plain full-fat Greek yogurt, ¼ cup~6 g
The easy formula: protein base (cottage cheese or egg wrap) + 4 oz meat or tuna + a cheese layer. That’s a 40 g lunch without trying.
The no-soggy work-lunch system
A wrap goes soggy for one reason: wet ingredients touching the base for hours. Break that contact and your lunch stays fresh until noon.
- Fat first. Cream cheese, a cheese slice, or a mayo-based spread goes against the wrap.
- Cool your protein. Warm fillings steam the base and soften it.
- Dry your veg. Blot tomatoes, squeeze cucumber, wring out spinach.
- Sauce on the side. A tiny leak-proof cup, added at lunch.
- Roll tight, wrap in parchment, then foil. Tension keeps layers from sliding.
- Keep it cold. An ice pack helps more than you think.
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Your 45-minute Sunday prep plan
One session, five lunches. Mix and match from the recipes above.
Make-ahead and storage guide
| Item | Fridge | Freezer | Tip |
|---|---|---|---|
| Cottage cheese wrap | 2–3 days | Up to 1 month | Parchment between layers |
| Soft egg wraps | 3 days | 1 month | Rewarm 15 seconds in a pan |
| Fathead-style tortillas | 4–5 days | 2 months | Thaw in the fridge overnight |
| Crispy cheese rounds | 2 days | Not recommended | They lose crunch; re-crisp in a dry pan |
| Cooked chicken or beef | 3–4 days | 2–3 months | Cool fully before packing |
| Tuna or egg salad | 3 days | Not recommended | Mayo-based salads separate when frozen |
| Assembled crunchwraps (unseared) | 2 days | 1 month | Sear straight from the fridge |
| Assembled pizza wraps (unbaked) | 1 day | Not recommended | Bake fresh; they take 10 minutes |
Troubleshooting: fix it in 30 seconds
My wrap tears when I roll it
It’s likely cold, too thin, or overfilled. Warm it for 10 seconds per side, cut filling to ¾ cup, and fold the sides in before rolling. If it keeps happening, switch to Recipe 4 or a store-bought tortilla.
My cottage cheese wrap is wet in the middle
Underbaked or too thick. Spread to ¼ inch and bake until the center is completely set. Cool fully on the pan before touching it.
My cheese wrap is greasy
Pat with a paper towel while hot. Low-moisture mozzarella and a little Parmesan release less oil than cheddar alone.
My crunchwrap fell apart in the pan
Overfilled, or you flipped too early. Use ¾ cup of filling or less, and let the seam sear for a full 2 minutes before moving it.
It tastes bland
Season each layer, not just the filling: salt the tomatoes, add lemon to creamy fillings, use Parmesan or pickles for sharpness.
My lunch is soggy by noon
Check the packing rules in the next section. Nine times out of ten, a wet ingredient is touching the wrap.
Frequently asked questions
Are cottage cheese wraps keto?
Yes, in most cases. Made with full-fat cottage cheese and eggs, a wrap lands around 3 g net carbs. Brands differ, so check the label on your cottage cheese for added sugars or starches.
Are store-bought low-carb tortillas actually keto?
Many fit, but not all. Compare net carbs per tortilla (total carbs minus fiber), then check the ingredients list. If net carbs are under about 5 g, it can fit most daily budgets.
Can I freeze keto wraps?
Yes. Cottage cheese wraps, egg wraps and fathead tortillas freeze well when separated with parchment. Freeze fillings separately for the best texture. Don’t freeze mayo-based salads.
How do I stop wraps going soggy in a lunchbox?
Put a fat barrier against the wrap, keep wet ingredients in a separate container, wrap tightly in parchment, and keep everything cold until lunchtime.
What’s the best keto wrap for the office with no microwave?
Cold fillings in a sturdy base: Recipe 7 (chicken salad), Recipe 13 (roast beef) or Recipe 17 (egg salad) all taste great straight from the fridge.
How many net carbs should I count?
The carbs listed on each recipe are for the filling only. Add your base: roughly 1 to 5 g depending on which you choose. Nutrition values here are estimates and vary by brand.
Keep going: more keto lunches & dinners
Lunch can be the best part of your day
You don’t need willpower to eat well. You need a lunch you’re excited to unwrap. Pick one recipe, make it tonight, and tuck it in your bag for tomorrow. Your future self, hungry at 12:47, will thank you.
Which wrap are you making first? Tell us in the comments.
Nutrition values are approximate estimates and vary by brand and portion size. Always check labels on packaged ingredients, and speak with a healthcare professional before making major dietary changes.