Can I Have Wraps on a Low Carb Diet? Your Guide to Healthy Alternatives

October 18, 2025 •

4 min read

According to a report from Safefood, a standard tortilla wrap often contains calories and carbohydrates comparable to two slices of bread, challenging its reputation as a healthier lunch option. However, the good news is you absolutely can have wraps on a low carb diet by making informed choices and opting for nutritious, low-carb alternatives.

Quick Summary

This guide reveals how to enjoy wraps while managing carb intake by exploring the best store-bought low-carb tortillas, simple homemade recipes, and fresh alternatives like lettuce. It helps you make smart ingredient swaps and understand net carbs to keep your diet on track.

Key Points

Smart Substitutions: Traditional flour wraps are high in carbs, but low-carb versions or alternatives like lettuce and cheese wraps are viable options.
Read Labels Carefully: Always check the nutrition facts, especially the net carb count (total carbs minus fiber), as some 'low-carb' products can still be high in processed ingredients.
DIY Your Own: For maximum ingredient control, make your own low-carb wraps using flours like almond or coconut, and binders like psyllium husk.
Go for Natural Alternatives: Lettuce wraps (iceberg, romaine) are a naturally crisp, refreshing, and very low-carb option.
Balance Your Meal: A low-carb wrap should be filled with lean protein, fiber-rich vegetables, and healthy fats for a balanced and satisfying meal.

For many, the convenience of a wrap makes it a lunchtime staple. But for those on a low-carb diet, traditional flour tortillas are off the menu due to their high carbohydrate content. This doesn't mean you have to say goodbye to this versatile and easy meal option. A wide array of excellent low-carb and keto-friendly alternatives are available, from innovative store-bought products to fresh, natural substitutes. By understanding net carbs and being selective with ingredients, you can easily incorporate delicious wraps back into your nutritional plan.

Understanding the Basics: Net Carbs and Wraps

When evaluating low-carb wraps, the term “net carbs” is essential. Net carbs are calculated by subtracting the fiber content from the total carbohydrates, as fiber is a type of carbohydrate that the body cannot digest. This is why many low-carb tortillas have a significantly higher total carb count than their net carb count. Manufacturers often use added fibers and alternative flours to achieve this, lowering the impact on blood sugar levels.

However, it's crucial to read the label beyond just the net carb number. Check the ingredient list to see what the wrap is actually made of. For example, some products might rely on processed ingredients and isolated nutrients that don't offer the same health benefits as whole foods. Your choice should depend on your dietary preferences and health goals.

Top Low-Carb Wrap Alternatives

Whether you prefer the convenience of pre-made options or the control of making your own, there's a low-carb wrap solution for you.

Store-Bought Low-Carb Tortillas

Many brands now offer a variety of low-carb and keto-friendly tortillas. These are typically made with a blend of flours, fiber, and starches to mimic the texture of a traditional wrap. Brands like Mission Carb Balance and La Tortilla Factory offer versions that are relatively low in net carbs. While these are convenient, be mindful of ingredients and total carbs if you are following a very strict ketogenic diet.

Lettuce Wraps

One of the simplest and most natural low-carb alternatives is using large lettuce leaves as a wrapper. Iceberg, butter, or romaine lettuce leaves provide a crisp, refreshing, and virtually zero-carb vessel for your fillings. This is an excellent option for those following a clean eating or paleo diet, as it avoids any processed ingredients completely.

Cheese Wraps

For a creative and high-fat option, you can use cheese as a wrap. Products like Folios Cheese Wraps are made entirely of cheese and contain only 1 gram of carbs. They can be melted and then cooled into a pliable, flavorful wrap. If you can’t find them, you can also make your own at home by melting shredded cheese into thin disks on a baking sheet.

Coconut Wraps

Nuco offers organic coconut wraps made from coconut meat, coconut water, and unrefined coconut oil. These are gluten-free, grain-free, and suitable for both keto and paleo diets. While they have a distinct tropical flavor that works well with certain fillings, it's important to be aware of their slightly higher carbohydrate count compared to cheese or lettuce options.

Homemade Wraps

For ultimate control over ingredients, making your own low-carb wraps is the best choice. Recipes often use a base of almond flour, coconut flour, flax meal, and psyllium husk for texture and binding. These wraps can be flavored to your liking and are perfect for those who want to avoid highly processed store-bought versions.

Comparing Low-Carb Wrap Options

Here’s a breakdown of common wrap types to help you make an informed decision based on your dietary needs.


Wrap Type	Carbs (per serving)	Net Carbs (per serving)	Protein (per serving)	Notes
Traditional Flour Tortilla	30-35g	N/A	5-7g	High in carbohydrates, not suitable for strict low-carb diets.
Store-Bought Low-Carb	10-20g	2-9g	4-9g	Convenient, but check ingredients for processing and artificial additives.
Lettuce Wrap	<1g	<1g	Varies with filling	Virtually carb-free, crisp, and refreshing. Best for fresh fillings.
Cheese Wrap (Folios)	1g	1g	11-15g	High in protein and fat, very low carb. Adds a strong, savory flavor.
Homemade Almond Flour	~11g	~2g	~6g	Customizable and uses whole-food ingredients. Requires prep time.

Low-Carb Filling Ideas to Maximize Flavor

Choosing a low-carb base is only half the battle. Filling your wrap with flavorful, nutrient-dense ingredients is key to a satisfying meal. Some excellent options include:

Proteins: Grilled chicken, steak strips, tuna or egg salad, and seasoned ground beef or turkey.
Vegetables: Spinach, bell peppers, onions, shredded carrots, mushrooms, avocado, and shredded cabbage.
Sauces and Fats: Avocado mayo, mustard, sugar-free sauces, and a sprinkle of high-fat cheese or nuts.

Conclusion: Wraps are Back on the Menu

For those on a low-carb diet, wraps don't have to be a forbidden food. By swapping out traditional, high-carb tortillas for low-carb alternatives, you can continue to enjoy delicious, convenient meals. Whether you choose store-bought low-carb tortillas, a fresh and crispy lettuce wrap, or a high-fat cheese wrap, the options are plentiful. Always be sure to check nutritional labels and select fillings that align with your dietary goals. With a little creativity, you can ensure your meals are both satisfying and low in carbohydrates.

For more insight into the nutritional differences between tortilla types, read this comparison from Health.com.

Frequently Asked Questions

Store-bought low-carb wraps can be a great convenience, but their healthiness varies. It’s important to read the ingredients list carefully, as some rely on processed ingredients and isolated fibers rather than whole foods. Some options can also be high in sodium.

'Net carbs' refers to the total carbohydrates that your body can digest and use for energy. It's calculated by taking the total carbohydrate count and subtracting the dietary fiber and sugar alcohols.

While corn tortillas are generally lower in calories and fat than traditional flour tortillas, they are still higher in carbohydrates than specific low-carb alternatives. Most low-carb diets would recommend avoiding them or consuming them in very small quantities.

One of the easiest and most versatile zero-carb options is to use large lettuce leaves, such as iceberg or romaine. They are perfect for wrapping various fillings and add a crisp, fresh texture to your meal.

You can make your own low-carb wraps using a simple recipe that typically includes almond flour, flax meal, psyllium husk, and eggs. These ingredients create a pliable dough that can be cooked in a pan.

Great fillings include grilled chicken or steak, deli meats, tuna salad, scrambled eggs, fresh vegetables like spinach and avocado, and cheeses. You can also add low-carb dressings or sauces for extra flavor.

The term 'zero net carb' can be misleading. While they have a very low net carb count due to high fiber, they are not entirely carb-free. Always check the total carb count and ingredients. The high fiber content means they have minimal impact on blood sugar, making them suitable for some keto diets.