Pulled Chicken Keto Lunch Wraps

4.6 stars, average of 9 ratings

Pulled Chicken Keto Lunch WrapsPin recipeFollow us 81.9k

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.

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Hands-on Overall

Nutritional values (per wrap)

6.1 grams 11.8 grams 18.9 grams 39.3 grams 7.6 grams 478 calories
Total Carbs17.9grams
Fiber11.8grams
Net Carbs6.1grams
Protein18.9grams
Fat39.3grams
of which Saturated7.6grams
Calories478kcal
Magnesium117mg (29% RDA)
Potassium828mg (41% EMR)

Macronutrient ratio: Calories from carbs (5%), protein (17%), fat (78%)

Ingredients (makes 3 wraps)

Slaw:
  • 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
Filling:
  • 142 g roasted chicken, shredded (5 oz)
  • 1 large avocado, sliced (200 g/ 7.1 oz)
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Instructions

  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
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Jo Harding
Creator of ModernFoodStories.com

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!

Reply

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.

Reply

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.

Reply

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

Reply

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.

Reply