What kind of wraps have no carbs? A Comprehensive Guide to Zero-Carb Alternatives

October 15, 2025 •

4 min read

Traditional flour tortillas can contain more than 25 grams of carbs, making them a challenge for anyone following a low-carb or ketogenic lifestyle. Fortunately, there are many innovative and delicious solutions for those wondering, "What kind of wraps have no carbs?" that can satisfy your cravings without derailing your diet.

Quick Summary

This guide details a variety of homemade and store-bought options for zero or very low-carb wraps, from vegetable leaves and egg-based creations to cheese wraps and manufactured 'net zero' products. It provides recipes, comparisons, and filling ideas to help you find the perfect alternative for your dietary needs.

Key Points

Vegetable Wraps are Truly Zero Carb: Natural options like lettuce, cabbage, and collard greens offer a crisp, carb-free, and nutrient-rich base for your fillings.
Homemade Wraps Offer Customization: You can create your own high-protein, zero-carb wraps using simple ingredients like egg whites or cheese.
'Net Zero' Carbs Mean High Fiber: Packaged 'zero net carb' wraps use fiber to achieve their low carb count, so they are not truly carb-free but have a minimal impact on blood sugar.
Store-Bought Brands are Convenient: Companies like Mission and Ole offer a range of 'net zero' tortillas, providing a flexible and convenient pre-made alternative.
Experiment with Flavors: Beyond the typical tortilla, explore options like nori sheets for a unique umami taste or coconut wraps for a hint of sweetness.

For those committed to a low-carb lifestyle, finding a suitable alternative for traditional, carb-heavy tortillas and sandwich wraps can be a game-changer. The good news is that 'no-carb' or 'zero net carb' options are readily available, whether you prefer to make them yourself or buy them pre-made. These alternatives offer the perfect vessel for your favorite fillings while keeping your macronutrients in check.

Understanding 'Zero Net Carbs'

Before diving into the options, it's important to understand the concept of 'zero net carbs,' which is often used for packaged products. Net carbs are calculated by subtracting fiber and sugar alcohols from the total carbohydrates. The body doesn't digest fiber or sugar alcohols in the same way it does other carbohydrates, so they have less impact on blood sugar. While some options, like lettuce, are truly zero-carb, many store-bought wraps achieve a 'net zero' count by being fortified with fiber. Checking the ingredients list for wheat gluten, fiber, and modified starches can provide insight into how a product achieves its low carb status.

Homemade Wraps with Minimal Carbs

If you prefer to have full control over your ingredients, several DIY options allow you to create delicious, virtually carb-free wraps at home.

Egg White Wraps

One of the simplest and most cost-effective alternatives is an egg white wrap. Made from just egg whites and sometimes a stabilizing agent like xanthan gum or unflavored protein powder, these wraps are high in protein and flexible enough to hold fillings.

To make egg white wraps:

Blend liquid egg whites with a small amount of xanthan gum or protein powder until slightly foamy.
Pour a thin layer into a non-stick skillet over medium-low heat.
Swirl to create an even, circular layer.
Cook for 1-2 minutes per side until set. Don't overcook, or they will become crispy rather than pliable.

Folio's Cheese Wraps

For a savory, crispy-soft shell, cheese wraps are an excellent choice. Folio's is a popular brand, but you can also make them at home using a non-stick pan or parchment paper. Simply melt a thin layer of cheese, cool it, and it will solidify into a pliable wrap.

Pork Rind Tortillas

Pork rinds, or chicharrónes, are completely carb-free and can be ground into a flour-like consistency. When mixed with egg and water, they form a dough that can be cooked into tortillas. The result is a unique, savory wrap perfect for tacos or enchiladas.

Natural Vegetable Wraps

For a fresh and crunchy alternative, many vegetables can stand in for a tortilla. These are naturally gluten-free and loaded with vitamins and minerals.

Lettuce Leaves: Large, crisp leaves from iceberg or romaine lettuce are a classic, refreshing choice for light fillings.
Collard Greens: Sturdy collard green leaves are perfect for rolling larger, heavier fillings. Blanch them briefly to soften them up.
Cabbage Leaves: Similar to collard greens but with a milder flavor, cabbage leaves can be used in the same way for rolls or handheld wraps.
Nori Sheets: Often used for sushi, these dried seaweed sheets are completely carb-free and impart a unique, umami flavor.

Store-Bought 'Net Zero' and Low-Carb Wraps

The market for low-carb and keto-friendly products has exploded, offering several pre-made options that make meal prep easy.

Mission Zero Net Carbs: A widely available option, Mission Foods offers a variety of tortillas with zero net carbs, zero sugar, and a high fiber count.
Ole Xtreme Wellness: Another popular brand that offers 'Zero Net Carbs High Fiber' tortillas, often made with extra virgin olive oil and flax seeds.
NUCO Coconut Wraps: Made from coconut meat, coconut water, and unrefined coconut oil, these wraps are grain-free, paleo-friendly, and very low-carb.
La Banderita Carb Counter: This brand also offers a zero net carb tortilla for those seeking a pre-made solution.

Comparison Table: Zero-Carb & Low-Carb Wraps


Wrap Type	Primary Ingredients	Net Carbs (per serving)	Texture & Flavor	Best For...
Egg White Wrap (Homemade)	Egg whites, optional powder	~0-1g	Soft, neutral taste, pliable	Breakfast wraps, light lunch fillings
Lettuce Leaf (Vegetable)	Lettuce (romaine, iceberg)	~0g	Crispy, fresh, high water content	Handheld tacos, cold fillings
Folio's Cheese Wrap	Cheese (Cheddar, Parmesan)	1g	Salty, firm when cool, pliable when warm	Tacos, keto quesadillas, appetizer rolls
Collard Greens (Vegetable)	Collard greens	Very low	Earthy flavor, sturdy, requires blanching	Heavier fillings, burritos, larger rolls
Mission Zero Net Carb	Wheat gluten, fiber, starch	0g	Soft, flexible, similar to a regular tortilla	Burritos, quesadillas, traditional wraps
NUCO Coconut Wraps	Coconut meat, coconut oil	~4-6g	Slightly sweet, tropical flavor, pliable	Sweet or savory fillings, paleo/vegan diets

Creative Filling Ideas

These wraps are incredibly versatile. Try these low-carb combinations:

BLT Lettuce Wrap: Crisp lettuce leaves filled with bacon, tomato, and a dollop of low-carb mayo.
Breakfast Scramble: An egg white wrap filled with scrambled eggs, cheddar cheese, and breakfast sausage.
Spicy Chicken: Fill an Ole Xtreme Wellness tortilla with shredded chicken, a creamy sriracha sauce, shredded cabbage, and cilantro.
Deli Meat Roll-ups: Roll cream cheese and sliced bell peppers inside a thin slice of deli meat for a quick, zero-carb snack.
Fish Tacos: Use a Folio's cheese wrap as a shell for fish tacos with shredded cabbage and avocado.

Conclusion: Finding the Right Carb-Free Wrap

The quest for a carb-free wrap has many satisfying answers, catering to a range of tastes and preferences. For those seeking absolute carb elimination, simple vegetable leaves like lettuce or collard greens are a perfect choice. Homemade options like egg white or cheese wraps offer a delicious, customizable experience. Alternatively, for the convenience of a traditional-style tortilla, brands like Mission and Ole provide 'net zero' options by incorporating dietary fiber to offset the carb count. By exploring these alternatives, you can continue to enjoy your favorite wrapped meals while staying on track with your nutritional goals.

An excellent resource for more detailed low-carb recipes and ideas can be found on the BetterMe website: 4 Easy Keto Wrap Recipe Ideas That Will Make You Forget About Carbs.

Frequently Asked Questions

No, 'zero net carb' tortillas are not truly carb-free. The 'net carb' value is calculated by subtracting dietary fiber from the total carbs. While this means they have a minimal impact on blood sugar, they still contain carbohydrates and should be factored into your total daily intake if you're on a strict ketogenic diet.

Egg white wraps are one of the simplest zero-carb wraps to make at home. By blending egg whites with an optional stabilizer like xanthan gum, you can cook a thin, pliable, high-protein wrap in a non-stick skillet in minutes.

Yes, deli meat roll-ups are a great zero-carb option. Simply spread a low-carb filling like cream cheese or avocado onto a large slice of turkey or ham and roll it up with vegetables like cucumber or bell peppers.

The sturdiness of vegetable wraps varies. Larger leaves like collard greens are robust and can hold heavier fillings, while thinner lettuce leaves are better suited for lighter, fresh fillings. For best results with collard greens, blanch them briefly to make them more pliable.

Cheese wraps are made by melting a thin layer of cheese on a non-stick surface. As the cheese cools, it solidifies into a flexible, tortilla-like sheet. Folio's offers pre-made versions, but you can easily make them yourself using shredded or sliced cheese.

When purchasing low-carb wraps, check the nutrition label for net carbs and the ingredients list for added sugars. Also, consider the ingredients used to achieve the low carb count, such as fiber or alternative flours like coconut or almond flour, and choose based on your dietary needs.

Yes, truly gluten-free and grain-free no-carb wraps exist. Natural vegetable wraps (like lettuce, collard greens, and nori sheets) and homemade options (like egg white or pork rind wraps) are naturally free of gluten and grains. Certain store-bought brands like NUCO Coconut Wraps are also specifically marketed as grain-free.