These Keto Wraps are easy to make and super versatile. You can use them for keto sandwich wraps, as lasagna noodles, and even as keto tortillas for burritos and enchiladas! Dairy-free, nut-free, and gluten-free wraps that can be used for regular keto, Squeaky Clean Keto, and the Whole30 too.
These keto sandwich wraps are great to have on hand for quick keto lunches. While I’m a huge fan of my easy keto HOP bread for sandwiches, there is something about a wrap that makes it a completely different experience. And let’s be honest, lettuce wraps, while they are a passable substitute and low in net carbs, are just nowhere near as satisfying.
As mentioned above, because these keto wraps are also dairy-free, grain-free, and nut-free, they work well for people with food intolerances or who are following an elimination protocol like the Squeaky Clean Keto Challenge or the Whole30 program.
These keto wraps are also just a great option for when you are trying to keep your calories and carbohydrates down, but still want that bready mouthfeel in your wrap. At 10 grams of protein per wrap, these are great for vegetarian keto diets to round out your nutrition profile and make sure you are meeting your daily value of protein.
Very similar to the wildly popular spinach wraps from my second book Squeaky Clean Keto, these keto sandwich wraps are subtly flavored with sun-dried tomatoes and dried basil. It’s just enough to mask the taste of the eggs, but not enough to overpower the flavor of whatever you are eating it with.
This flavor profile also makes these keto wraps the perfect vehicle for lasagna noodles, which I’d layer in a springform pan which is round like the wrap and just makes it easy. Look for a keto lasagna recipe detailing exactly how I make it using these keto wraps here on the blog soon.
While I wasn’t aiming for a keto tortilla recipe with this wrap, they are a great alternative to low carb tortillas in soft applications like burritos and tacos. They won’t translate well to keto tortilla chips unfortunately, so I’ll work on something else for that down the road.
Keto Sandwich Wraps Instructions and FAQs
What ingredients do I need to make these wraps?
To make these keto wraps, you will need:
- White vinegar
- Coconut Flour
- Psyllium Husk Powder
- Sun-dried tomatoes (dried, not in oil)
- garlic powder
- dried basil
- Avocado oil spray (or other light oil)
What equipment do I need to make these low carb wraps?
For making the keto wrap batter you will need a basic blender. It can be a personal sized blender like a nutribullet, or any other basic kitchen blender – you won’t need anything heavy duty or commercial grade for this recipe.
I cooked these keto sandwich wraps in my 8 inch Dash Griddle, which made it super easy. I started using this cooking technique thanks to the recommendation of a bunch of people in our Squeaky Clean Keto Facebook Group, who found it so much easier than cooking them on the stovetop.
The benefits of the dash griddle are that the heat is even and consistent, so you are less likely to over brown these keto wraps. You also don’t have to flip them because they cook through when the top is down, but if you do flip them it’s very easy because of the non-stick surface.
Coming in at just $24.99, the Dash Griddle is a minor investment that makes cooking not just these keto wraps but also my cream cheese pancakes, snickerdoodle crepes, or even my egg fast fettuccini alfredo noodles so much easier.
All that being said, you don’t need a Dash Griddle to make these keto wraps. You can absolutely cook them over medium heat in a non-stick pan on the stove and get excellent results.
How do I make keto wraps?
These keto sandwich wraps are pretty easy to execute and basically require only two steps to make.
Step 1 – Making the keto wrap batter
First you’re going to make your batter, which only requires you to put the ingredients in a blender and blend until smooth. The batter will be thick, and may thicken over time due to the psyllium husk powder. It should still pour just fine, but if you find that it becomes too thick to pour you can thin it with a teaspoon of water to thin it out.
Step 2 – Cooking the keto wraps
Whether you are using the Dash Griddle or a non-stick saute pan on the stovetop, the method for cooking these keto wraps is similar.
First give a shot of cooking spray to your pan surface to make sure they don’t stick. Pour about 1/4 cup of batter into the pan, and then because it’s a little on the thick side, you’ll have to spread it out evenly with a rubber spatula to cover the surface of the griddle or an 8 inch non-stick saute pan.
If using the griddle, just drop the top and let it cook about 2 minutes or until firm but not browned. If cooking the wraps on the stovetop, cook for about 1 minute, then flip with a thin flexible spatula and cook for about 30 seconds or until firm. If they are getting very brown, you’ll need to reduce the heat on your stove. If these keto sandwich wraps get too crisp during cooking, they will lose their flexibility for rolling or folding.
Storing your Keto Sandwich Wraps
These keto wraps will keep in an airtight container in the fridge for up to 1 week, and in the freezer for up to 6 months. If you are freezing these wraps, I recommend placing a small piece of parchment paper in between each wrap, so that they don’t stick together and are easy to remove from the package individually as needed.
Because these keto wraps freeze so well, I like to make several batches at once to have them on hand for sandwiches or to use as noodles whenever the mood strikes.
Keto Wrap Substitutions and Variations
Can I make these keto wraps with almond flour?
Yes, you can replace the coconut flour with almond flour in these keto wraps.
Can I make these keto wraps egg-free?
These keto wraps rely on the eggs for texture and as a binder, so unfortunately I don’t recommend trying to replace the eggs in this recipe. However, if you find a creative and effective way to make this wrap recipe egg free, please do let us know in the comments!
Can I omit the sun-dried tomatoes to make this wrap recipe nightshade-free?
Yes! If you are omitting the sun-dried tomatoes I recommend also omitting the basil. The flavor will be very basic and neutral that way. As an alternative, you can replace the tomatoes and basil with 1/2 cup baby spinach leaves and 1/8th teaspoon of nutmeg like the keto spinach wraps in my Squeaky Clean Keto book.