This refreshing Low Carb Wrap is made with crisp, vibrant layers of green leaf lettuce, savory nitrate-free turkey and ham, and ripe, buttery avocado slices. The result is a satisfying, deafening crunch that gives way to a savory, protein-packed center, offering all the structural integrity of a burrito without the heaviness of dough. It is the ultimate nutritious 5-minute lunch for clean eating, perfect for powering through a busy workday without the mid-afternoon carb slump.
Low Carb Wraps Ingredients
- 5-8 large lettuce leaves: Green leaf, romaine, or iceberg work best. You need enough to overlap and create a sturdy “tortilla.”
- 4 slices organic nitrate-free turkey: Thinly sliced deli meat forms the protein base.
- 2 slices organic nitrate-free ham: Adds a salty, savory contrast to the turkey.
- 1 slice cooked bacon: Sugar-free and nitrate-free, cut into thirds for a smoky crunch.
- 1 slice Cheddar cheese: Sharp cheddar adds richness (omit for Paleo/Whole30).
- 3 slices cucumber: For hydration and extra snap.
- 1/3 avocado: Cut into thin slices to provide healthy fats and creaminess.
- 3 slices tomato: Adds juiciness and acidity.
- 1 tablespoon avocado oil mayonnaise: A clean, neutral binder (like Primal Kitchen).
- 1 teaspoon Dijon mustard: For a tangy kick.
How To Make Low Carb Wraps
- Prepare the “Tortilla”: Lay a large piece of parchment paper on your countertop. Arrange the lettuce leaves in the center, overlapping them significantly to create a solid, gap-free base. This layer of leaves acts as the structural shell for your wrap.
- Layer the Proteins: Start by laying the turkey and ham slices down the center of the lettuce. Spread the avocado oil mayonnaise and Dijon mustard evenly over the meat. Top with the crispy bacon pieces.
- Add the Fresh Fillings: Layer the cheddar cheese (if using), followed by the cucumber slices, avocado, and tomato. Keep the fillings centered to make rolling easier.
- The Tight Roll Technique: Using the parchment paper as a guide, lift the edge closest to you and begin to roll the lettuce over the fillings. Tuck the sides in slightly as you go, rolling as tightly as possible—similar to rolling sushi with a mat or a tight burrito. The parchment paper helps apply even pressure to keep the wrap compact.
- Secure and Slice: Once completely rolled, wrap the parchment paper tightly around the lettuce wrap to hold its shape. Using a sharp serrated knife, slice the wrap in half on a bias (diagonally) right through the paper. Peel back the paper as you eat to keep the wrap together.
Recipe Tips
- Dry the lettuce: This is the most critical step. After washing your lettuce, ensure it is completely dry using a salad spinner or paper towels. Wet lettuce results in a soggy, slippery wrap that falls apart.
- Use the parchment paper: Do not skip the parchment paper! It acts as an external “skin” that holds the lettuce tight. Without it, the structural integrity of a lettuce wrap is difficult to maintain while eating.
- Cheese placement: If using cheese, place it between the meat and the wet vegetables (tomatoes/cucumbers). The cheese acts as a barrier, preventing the meat from getting soggy from the tomato juices.
- Best lettuce varieties: Iceberg offers the best crunch and water content. Green leaf lettuce is softer but easier to roll. Romaine provides a nice mix of structure and crunch but can have a thick rib that may need snapping.
What To Serve With Low Carb Wraps
- Pickles: A crisp dill pickle spear is the classic deli accompaniment.
- Vegetable Chips: Serve with kale chips or radish chips for extra crunch.
- Bone Broth: A warm cup of chicken or beef bone broth pairs perfectly with the cold wrap.
- Berry Salad: A small side of strawberries or blueberries adds a touch of sweetness.
How To Store Low Carb Wraps
- Refrigerate: These wraps are best eaten fresh. However, if you wrap them tightly in plastic wrap (over the parchment), they can be stored in the refrigerator for up to 24 hours.
- Meal Prep: If prepping ahead, store the lettuce, meats, and sliced veggies in separate containers. Assemble the wrap just before eating to ensure maximum crispness.
- Freezing: Do not freeze lettuce wraps. The high water content in the lettuce and vegetables will turn into mush upon thawing.
Low Carb Wraps Nutrition Facts
- Calories: 307 kcal
- Fat: 24g
- Carbohydrates: 8g
- Fiber: 5g
- Net Carbs: 3g
- Sugar: 2g
- Protein: 15g
Nutrition information is estimated per wrap and creates a perfect keto-friendly ratio.
FAQs
Yes, absolutely. With only 3g of net carbs and high healthy fats from the avocado and mayo, this fits perfectly into a ketogenic, low-carb, or gluten-free diet.
Yes. To make this Paleo or Whole30 compliant, simply omit the slice of cheddar cheese and ensure your bacon, deli meat, and mayo are sugar-free and compatible with those protocols.
You can use wax paper or aluminum foil in a pinch. The goal is to have a flexible, non-stick outer layer to help you roll the lettuce tightly and hold it together while you eat.
Low Carb Wraps Recipe
Description
A crunchy, “unwich” style lettuce wrap packed with deli meats, avocado, and fresh veggies—perfect for a keto lunch on the go.
Ingredients
Instructions
- Place a large sheet of parchment paper on the counter.
- Layer lettuce leaves in the center to create a gap-free base.
- Place turkey and ham in the center.
- Spread mayo and mustard over the meat.
- Top with bacon, cheese, cucumber, avocado, and tomato.
- Use the parchment paper to roll the lettuce tightly over the filling, tucking in the sides.
- Wrap the paper tightly around the finished roll.
- Cut in half diagonally with a serrated knife.
Notes
- Drying the lettuce thoroughly is essential to prevent a soggy wrap.
- Leave the parchment paper on while eating to keep the ingredients contained.
- Customize the fillings with any keto-friendly deli meats or cheeses you prefer.
- This recipe is naturally gluten-free and low-carb.
