What Wraps Can I Eat on Keto? Exploring Low-Carb Alternatives

October 28, 2025 •

4 min read

Did you know that many traditional flour tortillas and wraps can contain 20 or more grams of carbohydrates, making them a major roadblock for a ketogenic diet? Thankfully, there are many delicious and compliant alternatives for anyone wondering what wraps can I eat on keto.

Quick Summary

This guide details various keto wrap options, including store-bought low-carb tortillas, natural leafy greens, and DIY recipes using ingredients like almond flour, eggs, or cheese. It covers their nutritional profiles and practical uses.

Key Points

Store-bought options: Convenient, low-net-carb tortillas are available from brands like Mission and La Banderita, but may contain ingredients like wheat gluten.
Natural leaf alternatives: Use large lettuce, cabbage, or collard green leaves for a fresh, low-calorie, and zero-carb wrap.
Egg wraps: Made from scrambled eggs, these provide a zero-carb, high-protein base similar to a crepe.
Cheese wraps: Crispy or soft wraps can be made from melted and cooled cheese, offering a delicious and high-fat option.
Homemade with flour: DIY recipes using almond flour, coconut flour, and binding agents like psyllium husk create sturdy, pliable low-carb wraps.

The Problem with High-Carb Wraps

Traditional tortillas and wraps are typically made with refined flour and can be a concentrated source of carbohydrates, often containing as much as a slice of bread per serving. On a ketogenic diet, which restricts carbohydrate intake to induce a metabolic state called ketosis, consuming such wraps would quickly exceed your daily carb limit. The good news is that the keto community has developed numerous creative and tasty alternatives that allow you to enjoy your favorite fillings without the carb-heavy shell.

Store-Bought Keto-Friendly Wraps

In recent years, several brands have introduced low-carb and keto-friendly tortilla options to the market. These products often rely on high-fiber ingredients to reduce their net carbohydrate count. A few popular choices include:

Mission Carb Balance Tortillas: Widely available in many grocery stores, these wraps are formulated to have a significantly lower net carb count by including extra dietary fiber. They are a convenient option for many people on a keto diet.
La Banderita Carb Counter Tortillas: These tortillas are specifically certified as keto-friendly and come in varieties with very low net carbs, sometimes as low as zero net carbs, by using a blend of modified food starch and high-fiber ingredients.
egglife Egg White Wraps: Made entirely from egg whites, these wraps boast zero total and net carbs. They are also dairy-free and gluten-free, offering a straightforward, protein-packed base for your fillings.
Folios Cheese Wraps: These are made primarily from cheese and contain 1 net carb per wrap. They can be used soft or baked into a crispy shell, providing a savory, cheesy texture.
Mr. Tortilla Low Carb Tortilla Wraps: Offering low net carbs (often 1 or 2 grams), these wraps use ingredients like wheat flour, so they are not gluten-free and may not be suitable for those following a strict, clean keto diet.

Natural Whole-Food Wrap Alternatives

For those who prefer a more natural, less processed option, several whole foods make excellent, virtually zero-carb wraps.

Lettuce Leaves: Large, sturdy leaves from iceberg, romaine, or butter lettuce work perfectly as a light, crunchy wrap for ground beef, chicken salad, or deli meats. They are a classic keto hack for replacing bread.
Collard Greens: These broad, leafy greens are a more durable alternative to lettuce. After a quick blanching to make them pliable, they can hold up well to heavier fillings.
Cabbage Leaves: Similar to collard greens, cabbage leaves are sturdy and offer a mild flavor. They can be used raw or lightly steamed to make them more flexible.
Deli Meat Slices: Using large slices of turkey, ham, or roast beef as a wrap is a simple, high-protein, zero-carb option. Fill them with cheese, avocado, and condiments.
Bell Pepper Halves: Cut bell peppers in half and deseed them to create a colorful, crunchy 'boat' for fillings. This works great for tacos or Philly cheesesteak mixtures.

Homemade Keto Wraps

If you enjoy cooking, making your own keto wraps from scratch gives you complete control over the ingredients. Popular recipes often use a combination of low-carb flours and binding agents to create a pliable dough.

Ingredients for Common Homemade Wraps

Almond Flour: A popular, low-carb base flour rich in fiber and healthy fats.
Coconut Flour: Highly absorbent, requiring smaller quantities, it adds a subtle, sweet flavor.
Psyllium Husk: An essential binding agent that provides elasticity and fiber, mimicking the texture of traditional flour.
Xanthan Gum: Another effective binding agent for giving dough elasticity.
Eggs: Act as a binder and add protein. Can also be used to make simple, crepe-like egg wraps.
Cheese: Melted cheese can be cooled into a flexible, tortilla-like wrap. Chaffles (cheese waffles) are a popular variation made in a waffle maker.

Comparison of Popular Keto Wraps


Wrap Type	Key Ingredients	Net Carbs (Approx.)	Pros	Cons
Store-Bought Tortillas	Modified starches, fiber, flours	0-4g	Highly convenient, traditional texture	Can contain wheat gluten, not always 'clean' keto
Leafy Greens	Lettuce, cabbage, collards	0g	Cleanest option, raw, fresh, crunchy	Can be delicate, not suitable for hot fillings
Egg Wraps	Eggs, cream cheese (optional)	0-1g	High protein, zero carb, versatile	Can have an 'eggy' flavor, fragile texture
Cheese Wraps	Cheese (parmesan, cheddar)	1g	Savory, high fat, can be crispy	High fat and calories, can be greasy
Almond Flour Wraps	Almond flour, egg, psyllium	2g	Good taste and pliability, sturdy	Requires cooking, can be higher in calories

Conclusion: Finding Your Perfect Keto Wrap

Ultimately, the best keto wrap depends on your personal taste and dietary preferences. For the most convenient and traditional experience, store-bought low-carb tortillas are a great choice, but always check the ingredients if you have sensitivities like wheat gluten. If you prioritize whole foods and minimal processing, leafy greens or baked cheese wraps are excellent, zero-carb alternatives. Homemade recipes offer the most control over ingredients and texture for the avid home cook. By exploring these various options, you can enjoy a wide range of meals on your ketogenic journey without missing traditional wraps. For more inspiration on low-carb alternatives, visit the Hip2Keto website, which provides many product comparisons and reviews.

Frequently Asked Questions

While low in net carbs, Mission Carb Balance tortillas contain vital wheat gluten. This makes them a 'dirty keto' option, and strict or gluten-sensitive keto dieters may prefer alternatives like Egglife wraps or natural leafy greens.

Yes, you can make cheese wraps by melting cheese on a baking sheet and allowing it to cool and harden into a pliable, tortilla-like form. Folios is a popular brand of pre-made cheese wraps.

Large leafy greens such as romaine or iceberg lettuce are the most common and simplest vegetable wraps. Collard and cabbage leaves are also excellent, especially for holding heavier, warm fillings.

Homemade keto wraps can be cost-effective, but prices vary. Ingredients like almond flour and psyllium husk are more expensive than traditional flour, but they are nutrient-dense and a small amount goes a long way.

Homemade keto wraps rely on binding agents like psyllium husk powder or xanthan gum to provide elasticity and hold the dough together. Eggs also serve as an effective binder in many recipes.

To make an egg wrap, simply whisk eggs with a little salt and pepper, then pour a thin layer into a hot, greased skillet. Cook until set, just like a crepe or thin omelet, and fill with your favorite keto ingredients.

Yes, cutting bell peppers in half and removing the seeds creates an excellent, crunchy 'taco boat' or 'wrap' for fillings like ground meat, cheese, and salsa. They work well for cold and hot fillings.