Cheese Wraps: A Keto-Friendly Option?

The keto diet is a low-carbohydrate method of eating that has gained a lot of popularity in recent years. One of the challenges of the keto diet is finding alternatives to bread and tortillas that fit within the diet's strict guidelines. Cheese wraps have emerged as a popular option for those following the keto diet. They are made by melting cheese in the oven, on the stovetop, or in the microwave and then adding various toppings or fillings. The wraps can be made with different types of cheese, such as cheddar, mozzarella, or Colby jack, and can be customized with seasonings and fillings to suit individual tastes. They are a versatile and tasty option for those looking for a low-carb alternative to traditional wraps and tortillas.

How to make keto cheese wraps in the oven

Ingredients

You will need:

• 4 slices of cheese (try cheddar, Colby-Jack, or provolone)
• Assorted sandwich fillings of your choice (e.g. deli meats, bacon, lettuce, tomato, avocado, salami, pepperoni, roast beef)
• Parchment paper
• Optional: mayonnaise, ranch dressing, or other condiments

Method

• Preheat your oven to 350°F.
• Line a baking sheet with parchment paper.
• Arrange your four slices of cheese on the parchment paper, forming a large square with the slices barely overlapping.
• Bake the cheese for around 8-12 minutes, until it is bubbling and the edges are slightly toasted or browned.
• Remove the cheese from the oven and let it cool for a couple of minutes. If you want to add condiments like mayonnaise or ranch dressing, do so now.
• Add your chosen fillings to the bottom third of the square. Beginning at the bottom, roll the cheese up and over the fillings.
• Using a serrated knife, slice the wrap in half. Serve immediately and enjoy!

Tips

• Cheddar and Colby-Jack work well because they melt consistently and do not get too hard once they cool.
• If your cheese wrap has tiny holes in it from the melting process, put the meat down before any condiments to avoid mess.
• Don't let the wrap cool too much, or it will start to harden and may crack when you try to roll it.

How to make keto cheese wraps in the microwave

Cheese wraps are a great keto-friendly alternative to bread or tortillas. They are easy to make and highly customizable. Here is a step-by-step guide on how to make keto cheese wraps in the microwave:

Ingredients:

• 1/4 cup of shredded Mexican-style cheese (or cheese of your choice) per wrap
• Parchment paper
• Your choice of sandwich fillings (e.g. deli meat, bacon, avocado, lettuce, etc.)

Instructions:

Step 1: Start by preparing your desired sandwich fillings so that they are ready to go once your cheese wrap is done.

Step 2: Place a piece of parchment paper on a microwave-safe plate. Spread 1/4 cup of shredded cheese in a thin, uniform layer with minimal holes, shaping it into a circle about 4-5 inches wide.

Step 3: Microwave the cheese for about 1 minute until it is bubbling and slightly toasted and hardened around the edges. Be careful not to overcook, as it will turn brown and crispy (like a chip) if left too long. If the edges are still soft and gooey, microwave for an additional 10 seconds.

Step 4: Remove the plate from the microwave and let the cheese cool for about 20 seconds. You should then be able to peel the edges of the cheese wrap from the parchment paper.

Step 5: Quickly add your desired sandwich toppings to the cheese wrap. Roll the wrap while it is still pliable, and then cut it in half with a knife.

Your keto cheese wrap is now ready to be enjoyed!

Tips:

• It is recommended to have your fillings prepared before making the cheese wrap, so they are ready to go once the cheese is done.
• Be mindful of the cooking time to avoid overcooking the cheese.
• Let the cheese cool for a bit after microwaving to allow it to firm up before adding toppings.
• Add sandwich ingredients while the cheese is still pliable for easier rolling.

How to make keto cheese wraps on the stove

Ingredients

• 1/2 cup shredded cheese (cheddar, mozzarella, or Colby jack)
• Seasonings of your choice (optional)

Method:

Step 1: Spread the shredded cheese evenly in a non-stick frying pan. You will need enough cheese to cover the bottom of the pan—about 1/2 cup of shredded cheese for a 7" pan. You can add seasonings like cumin, Italian seasoning, or taco seasoning to give your wrap some extra flavour.

Step 2: Cook the cheese on medium-low heat for around 5 minutes. You'll see the cheese start to bubble, and these bubbles will get smaller as it cooks. You'll know it's done when the cheese is darker in colour and looks crispy, with lots of small bubbles.

Step 3: Remove the pan from the heat and let the cheese wrap cool for about 5 minutes. Then, use a spatula to gently remove the wrap from the pan, and fill it with your favourite toppings!

Some ideas for fillings include:

• Deli meats (salami, pepperoni, roast beef)
• Lettuce
• Tomato
• Avocado
• Bacon
• Mustard
• Ranch dressing

Filling ideas for keto cheese wraps

Keto cheese wraps are a tasty, low-carb alternative to flour tortillas. You can fill them with your favourite sandwich toppings, from deli meats to bacon, lettuce, tomato, and avocado. Here are some ideas to get you started:

Deli Meats

• Salami
• Pepperoni
• Roast beef
• Corned beef
• Ham
• Turkey

Other Meats

• Bacon
• Ground beef
• Chicken
• Chorizo
• Pork

Sauces and Condiments

• Ranch dressing
• Mustard
• Mayonnaise
• Guacamole
• Sour cream

Vegetables

• Lettuce
• Tomato
• Avocado
• Red pepper
• Green onion
• Banana peppers
• Pickles
• Spinach
• Mushrooms
• Onions

Fruits

• Blueberries
• Strawberries
• Peaches
• Pineapple
• Bananas
• Apples

Other Ideas

• Hard-boiled egg
• Cheese (e.g., Colby-Jack, cheddar, mozzarella, provolone)
• Nuts

Keto-friendly store-bought cheese wraps

Cheese wraps are a tasty, low-carb alternative to flour tortillas. While you can make your own, there are several store-bought options available. Here are some keto-friendly cheese wraps you can purchase:

Folios Cheese Wraps

Folios offer 100% natural cheese wraps in a variety of flavours, including Parmesan, Cheddar, and Jarlsberg. These wraps are gluten-free, grain-free, and naturally lactose-free. Each wrap contains 11 grams of protein and only 1 gram of carbs, making them a perfect option for those on a keto diet. They can be used in a variety of ways, such as burritos, taco shells, pizza bases, or even fried and cut into chips.

Mr. Tortilla Low Carb Tortillas

Mr. Tortilla offers a range of low-carb tortillas that are keto-friendly. While not made entirely of cheese, these tortillas are a good alternative for those looking for a bread-like wrap. They come in various flavours, including multigrain, spinach, and garlic and herb. They are also vegan and kosher.

Crystal Farms Cheese Wraps

Crystal Farms Cheese Wraps are another option for those looking for a store-bought cheese wrap. While there is limited information available online about these wraps, they are mentioned as an alternative to Folios Cheese Wraps, which need to be purchased online.

Other Options

There are also some other store-bought keto-friendly wraps available, such as the Keto Tortilla Company's wraps and egg-based wraps, such as egglife's original style egg white wraps.

Frequently asked questions