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Pulled Chicken Keto Lunch Wraps

4.4 stars, average of 29 ratings

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One of the things I missed most when I first went grain free was a good wrap. Martina’s tortilla recipe is simply the best keto wrap alternative I’ve found and makes the perfect choice for this healthy lunch.

Today I stuffed the low-carb tortillas with crispy pulled chicken, avocado and a simple crunchy slaw for the perfect balance of low carb, protein and healthy fats. Can be made the day before and kept in the fridge for lunch the next day.

Hands-on Overall

Serving size wrap

Allergy information for Pulled Chicken Keto Lunch Wraps

✔  Gluten free
✔  Dairy free
✔  Egg free
✔  Nightshade free
✔  Pork free
✔  Fish free
✔  Shellfish free
✔  Beef free

Nutritional values (per serving, wrap)

Net carbs6.1 grams
Protein18.9 grams
Fat39.3 grams
Calories478 kcal
Calories from carbs 5%, protein 17%, fat 78%
Total carbs17.9 gramsFiber11.8 gramsSugars3.3 gramsSaturated fat7.6 gramsSodium676 mg(29% RDA)Magnesium117 mg(29% RDA)Potassium828 mg(41% EMR)

Ingredients (makes 3 wraps)

  • 1 cup shredded red cabbage (70 g/ 2.5 oz)
  • 1 cup shredded white cabbage (70 g/ 2.5 oz)
  • 1 cup shredded kale (50 g/ 1.8 oz)
  • 1 tbsp chopped chives
  • 3 tbsp chopped coriander
  • 2 tbsp chopped parsley
  • 2 tbsp extra virgin olive oil (30 ml)
  • 1 tbsp + 1 tsp fresh lime or lemon juice (20 ml)
  • salt and pepper, to taste
  • 142 g roasted chicken, shredded (5 oz)
  • 1 large avocado, sliced (200 g/ 7.1 oz)


  1. Make the wraps using Martina’s Keto Tortilla recipe. These tortillas can be made ahead of time and stored in an airtight container for up 3 days.
  2. Use leftover roasted chicken or shred a broiled chicken breast. Pulled Chicken Keto Lunch Wraps
  3. Place the cabbage, kale, herbs, olive oil, lime, salt and pepper in a large bowl and mix well. Pulled Chicken Keto Lunch Wraps
  4. Lay each wrap flat, fill with slaw, 3 - 4 slices of avocado and pulled chicken. Roll up and enjoy. For best results eat on the day or store in fridge for up to 1 day. Pulled Chicken Keto Lunch Wraps

Ingredient nutritional breakdown (per serving, wrap)

Net carbsProteinFatCalories
Best Keto & Paleo Tortillas (KetoDiet blog)
1.6 g5.1 g14 g165 kcal
Cabbage, red, fresh
1.2 g0.3 g0 g7 kcal
Cabbage, white, raw
0.8 g0.3 g0 g6 kcal
Kale, curly, fresh
0.6 g0.3 g0.1 g5 kcal
Chives, fresh
0 g0 g0 g0 kcal
Coriander (cilantro), fresh
0 g0.1 g0 g1 kcal
Parsley, fresh (spices)
0.1 g0.1 g0 g1 kcal
Olive oil, extra virgin
0 g0 g9 g80 kcal
Lime juice, fresh
0.4 g0 g0 g1 kcal
Salt, pink Himalayan rock salt
0 g0 g0 g0 kcal
Pepper, black, spices
0.1 g0 g0 g0 kcal
Chicken, roasting, meat and skin, cooked, roasted
0 g11.3 g6.3 g106 kcal
Avocado, fresh
1.2 g1.3 g9.8 g107 kcal
Total per serving, wrap
6.1 g18.9 g39.3 g478 kcal

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Jo Harding
Creator of

Jo Harding

Food is one of life’s most powerful medicines. I’m a true testament that once you find the right approach for you, you can overcome poor health through the healing power of food.

I believe the secret to radiant health starts and ends with a healthy gut so my recipes are all grain, gluten and refined sugar free. Most are also dairy-free.

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Comments (5)

Thanks for this simple recipe Jo. I have recently started keto diet and I'm a huge fan of wraps. Looks like this recipe is going to be very useful. Will try this definitely!

These are great. I use a similar recipe and eat it 2 or 3 lunches out of the week. However, if you don't want to make your own tortillas, I save time by using the Carb Balance Tortillas. I think Mission makes them.

Thanks for the tip, Shane. Although I do think there may be healthy ready-made tortillas available, I would avoid this particular brand. I checked the list of ingredients and cannot recommend them. They contain wheat, hydrogenated oils, and a long list of other ingredients to avoid.

Hi Shane,
Will the mission tortillas (carb version ) keep me in ketosis ???

Hi Lyndon, I wouldn't use this brand because they contain several non-keto and unhealthy ingredients but there may be other low-carb options available. Always make sure to check the label.