Keto Wraps: Easy, Tasty, And Healthy Options

Keto wraps are a great alternative to traditional tortillas, which are high in carbs and not suitable for a keto diet. Keto wraps are made with almond flour or coconut flour, and they are soft, pliable, and low-carb. They can be used for sandwiches, quesadillas, tacos, burritos, and more. To make keto wraps, simply mix the dry ingredients, add the wet ingredients, and form a dough. Then, divide the dough into balls, roll them out, and cook in a pan or oven.

How to make keto wraps using almond flour

Ingredients:

• Almond flour
• Coconut flour
• Psyllium husk powder
• Baking powder
• Salt
• Olive oil
• Warm water

Steps:

• Prepare the dough: Add the dry ingredients (almond flour, coconut flour, psyllium husk powder, baking powder, and salt) to a medium-sized bowl and stir to combine. Then, add the wet ingredients (olive oil and warm water) and mix until a dough forms.
• Knead the dough: Use your hands or a stand mixer to knead the dough until it is soft and smooth. This should take around 30-45 seconds. If the dough is too dry, add a little more water. If it is too sticky, add a little more coconut flour.
• Divide the dough: Depending on your desired tortilla size, divide the dough into 4-6 pieces. Roll each piece into a ball, keeping the remaining pieces covered.
• Roll out the dough: Place one dough ball between two lightly oiled sheets of parchment paper and flatten it with your hand. Then, use a rolling pin to roll it out to your desired thickness. Be careful not to roll the dough out too thin, as it may crack.
• Shape the dough (optional): Use a bowl or a lid to cut out a perfectly round tortilla. Keep the leftover dough to reform a ball and roll out 1-2 more tortillas.
• Cook the tortillas: Lightly oil a large non-stick pan and heat it over medium heat. Place the tortilla, parchment paper side down, on the pan and cook for 2-3 minutes. Then, flip it and cook for an additional 1-2 minutes. Repeat with the remaining tortillas.

How to make keto wraps using coconut flour

Coconut flour is a fantastic alternative to wheat or corn flour as it's high in fibre and low in carbs. It also has a light flavour that pairs well with both sweet and savoury fillings. Here is a simple recipe for keto wraps using coconut flour.

Ingredients:

• 1/2 cup coconut flour
• 2 tablespoons whole psyllium husks
• 1/4 teaspoon fine sea salt (optional)
• 1 cup lukewarm water
• 1 tablespoon extra virgin olive oil
• 1/4 teaspoons Baking soda

Method:

• In a small mixing bowl, whisk the coconut flour, psyllium husks, and (optional) salt, breaking up any lumps in the coconut flour.
• Add the water to the bowl, stirring until combined. Let stand for 5 minutes to thicken and then shape the dough into a ball (it will feel moist and springy).
• Cut the dough into 4 equal pieces. Shape each piece of dough into a ball.
• Place one dough ball between two large pieces of wax paper or parchment paper (plastic wrap will also work). Using a rolling pin, roll the dough into a 7-inch (17.5 cm) circle. Carefully peel off the top layer of paper.
• It is essential to use a non-stick skillet (a well-seasoned cast-iron skillet or ceramic non-stick skillet is recommended over Teflon-coated pans). If you don't have a non-stick pan, spritz a medium or large skillet with non-stick cooking spray. Place the skillet over medium-high heat and heat until it is hot.
• Place the tortilla, dough side down, into the skillet and carefully peel off the second piece of paper.
• Cook the tortilla for 2 to 3 minutes until it begins to puff and the bottom is browned in spots (when you lift the tortilla with a spatula). Flip the tortilla and cook the other side for 2 to 3 minutes longer until puffed and golden brown in spots.
• Transfer the tortilla to a metal cooling rack and repeat with the remaining pieces of dough.

Storage:

Store the cooled tortillas in an airtight container at cool room temperature for 2 days, the refrigerator for up to 2 weeks, or the freezer for up to 6 months.

How to make keto wraps using eggs

Keto wraps are a delicious, low-carb alternative to traditional tortilla wraps. They are made with beaten eggs as their base, instead of flour or grains, and can be filled with your favourite sandwich fillings. Here is a simple recipe to make keto wraps using eggs.

Ingredients:

• Eggs (1 medium egg per wrap)
• Salt and pepper to taste
• Optional: You can also add herbs and spices such as chilli, rosemary, or garlic powder to the egg mixture before cooking.

Method:

• Whisk the egg in a bowl until there are no lumps and you cannot see any pieces of egg yolk or white.
• Heat some coconut oil or butter in a frying pan.
• Pour the egg mixture into the frying pan and rotate the pan to let the egg spread out into a thin layer. The thinner the better when using eggs as wraps.
• Once cooked on one side, flip over.
• Remove each wrap as they cook and leave on a plate to cool.
• Repeat with as many eggs as you like until you have made enough wraps.
• Place your favourite filling inside and roll up.

Tips:

• Keto wraps can be filled when hot or cold. If you add grated or shredded cheese while the wraps are still hot, it will melt into the wrap.
• If you are making these wraps in advance, make sure they are completely cold before placing them in a lunchbox, to avoid sogginess.
• These wraps can also be stacked on top of each other with fillings in between, then sliced like a pie.
• You can flavour the wraps any way you want with fresh or dried herbs, and fill them with a variety of ingredients such as ham, cheese, bacon, avocado, or smoked salmon.

How to make keto wraps using xanthan gum

To make keto wraps using xanthan gum, you will need the following ingredients:

• Xanthan gum
• Almond flour
• Lupin flour
• Salt
• Water

Optional ingredients include:

• Apple cider vinegar
• Coconut flour
• Baking powder
• Butter or coconut oil
• Egg

Step 1: Combine Dry Ingredients

In a small bowl, combine the almond flour, lupin flour, xanthan gum, and salt. You can also add a pinch of baking powder for extra fluffiness. Mix the ingredients together until they are well combined.

Step 2: Add Liquid

Slowly pour water into the dry ingredient mixture and mix until a dough starts to form. You may need to adjust the amount of water depending on the consistency of your dough. The dough should be soft and pliable but not too sticky.

Step 3: Divide the Dough

Divide the dough into equal-sized balls. The number of balls will depend on how big you want your wraps to be. For mini tortillas, divide the dough into eight balls, and for larger 6-inch tortillas, divide it into four balls.

Step 4: Flatten the Dough

Place a ball of dough between two sheets of parchment paper and use a rolling pin to flatten it into a circle. You can also use a tortilla press to flatten the dough. If using a rolling pin, place a bowl on top of the dough and cut around the edges to form a perfect circle.

Step 5: Cook the Wraps

Heat a non-stick skillet over medium-high heat. Place a flattened dough circle onto the hot skillet and cook for 30-60 seconds, or until the underside is lightly browned. Flip the wrap and cook the other side for an additional 30 seconds to one minute. Remove the cooked wrap from the skillet and place it on a plate to cool. Repeat this step with the remaining dough balls.

Tips:

You can add different spices and herbs to your keto wraps to enhance their flavor. Some options include cayenne pepper, garlic powder, onion powder, or paprika. Additionally, you can experiment with different types of flour, such as coconut flour or sunflower seed flour, to find the combination that works best for you.

How to make keto wraps using gelatin

Ingredients

• 1 1/2 cups shredded mozzarella (150g)
• 2 tablespoons cream cheese (30g)
• 1 large egg
• 2 teaspoons baking powder
• 1/2 teaspoon xanthan gum
• 3/4 cup almond meal (75g)
• Pinch of salt flakes

Method

• Place the cheese and cream cheese into a large microwave-safe bowl. Microwave on high for 2 minutes (or heat gently over a double boiler).
• Once the cheese has melted, quickly add the egg and baking powder. The mixture should be thick and foamy.
• Fold through the remaining ingredients and mix until evenly combined and no longer sticky. Transfer the dough to a silicone mat.
• Cut the dough into three even pieces. Place one piece of dough between two sheets of baking paper on a silicone mat (to prevent sliding).
• Roll out the dough into a large round, approximately 2 mm thick. Use a salad plate or 16cm cake ring to cut the wraps into shape. Re-roll and trim as needed. Add any trimmings back to the remaining dough. Repeat until you have 6 wraps.
• Cook the wraps on a hot, dry pan for 20-30 seconds on each side, until lightly cooked. Transfer to a clean towel and wrap to keep warm and soft. Repeat with the remaining wraps.

Frequently asked questions