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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
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)
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)
Instructions
- 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.
- Use leftover roasted chicken or shred a broiled chicken breast.
- Place the cabbage, kale, herbs, olive oil, lime, salt and pepper in a large bowl and mix well.
- 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.
Ingredient nutritional breakdown (per serving, wrap)
| Net carbs | Protein | Fat | Calories |
|---|
| Best Keto & Paleo Tortillas (KetoDiet blog) |
| 1.6 g | 5.1 g | 14 g | 165 kcal |
| Cabbage, red, fresh |
| 1.2 g | 0.3 g | 0 g | 7 kcal |
| Cabbage, white, raw |
| 0.8 g | 0.3 g | 0 g | 6 kcal |
| Kale, curly, fresh |
| 0.6 g | 0.3 g | 0.1 g | 5 kcal |
| Chives, fresh |
| 0 g | 0 g | 0 g | 0 kcal |
| Coriander (cilantro), fresh |
| 0 g | 0.1 g | 0 g | 1 kcal |
| Parsley, fresh (spices) |
| 0.1 g | 0.1 g | 0 g | 1 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 9 g | 80 kcal |
| Lime juice, fresh |
| 0.4 g | 0 g | 0 g | 1 kcal |
| Salt, pink Himalayan rock salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0.1 g | 0 g | 0 g | 0 kcal |
| Chicken, roasting, meat and skin, cooked, roasted |
| 0 g | 11.3 g | 6.3 g | 106 kcal |
| Avocado, fresh |
| 1.2 g | 1.3 g | 9.8 g | 107 kcal |
| Total per serving, wrap |
| 6.1 g | 18.9 g | 39.3 g | 478 kcal |
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