21 Easy Keto Wraps for Meal Prep | Low Carb Lunch & Dinner Ideas
Today I bring you 21 Easy Keto Wraps for Meal Prep that are perfect for your ketogenic diet. I know those who follow the keto diet or keto lifestyle stay away from wraps, but this article is specifically for them. These keto-friendly wrap recipes are quick, delicious, and perfect for a keto lunch or dinner.
Unlike traditional wraps made with flour tortillas, these low-carb wraps use lettuce, cheese wraps, coconut tortillas, or egg-based wraps to keep your net carbs low and your fat and protein high. From Chicken Caesar Lettuce Wraps to Bacon Ranch Cheese Wraps, each recipe is packed with flavor — and ideal for weekly keto meal prep.
These easy keto wraps are great not only for keto work lunches, but also for grab-and-go dinners, post-gym fueling, and even quick family meals. Also, they’re super easy to make ahead, store in the fridge, and enjoy throughout the week — making them one of the most convenient keto meal prep lunch ideas.
🥑 What Makes a Wrap Keto-Friendly?
If you’re on a keto diet, keeping your net carbs low is essential. That means regular flour or corn tortillas won’t cut it. So what exactly makes a wrap keto-friendly? Let’s break it down.
✅ 1. Low in Carbs (Under 5g Net Carbs)
A proper keto wrap should contain minimal net carbs. Aim for under 5g net carbs per wrap to maintain ketosis. Avoid high-carb traditional tortillas and opt for low carb tortilla alternatives.
Pro Tip: Net carbs = Total Carbs – Fiber – Sugar Alcohols.
✅ 2. Made from Keto-Approved Ingredients
Skip the wheat and use low-carb ingredients like:
- Lettuce or cabbage leaves
- Egg wraps / Egg thins
- Cheese wraps
- Almond or coconut flour tortillas
- Seaweed (nori) sheets
✅ 3. Free from Grains, Sugar & Starch
The best keto wrap recipes avoid wheat, corn, and added sugars. Always check for labels like “grain-free”, “no added sugar”, or “gluten-free”.
✅ 4. High in Healthy Fats & Protein
A keto-friendly wrap isn’t complete without the right fillings. Add:
- Grilled chicken, beef, or salmon
- Avocado or guacamole
- Sugar-free mayo or keto ranch
- Leafy greens, cheese, and nuts
✅ 5. Keeps You in Ketosis
Ultimately, the best keto wraps for meal prep help you stay in fat-burning mode. They’re high in fat, moderate in protein, and very low in carbs—perfect for your keto lifestyle.
🥗 Benefits of Keto Wraps for Meal Prep
Keto wraps are more than just a tasty low-carb alternative—they’re a meal prep powerhouse for anyone following a keto diet or simply aiming to eat clean, low-carb meals throughout the week. Here are some of the top benefits of including keto wraps in your weekly meal prep routine:
- Perfect for Low-Carb Meal Planning: Typically, keto wraps are made with low-carb alternatives like lettuce leaves, almond flour tortillas, cheese wraps, or egg thins. You can use these ketogenic wraps as low-carb wraps for meal prep, which are a great alternative to traditional flour tortillas.
- Time-saving and convenient: The biggest advantage of keto meal prep wraps is how quickly they come together. You can prep fillings—like grilled chicken, tuna salad, or eggs and avocado—on the weekend and have fresh wraps ready in minutes during the week.
- Great for on-the-go keto lunches: Keto wraps are portable, mess-free, and perfect for keto work lunches, school lunches, or even low-carb road trip meals. Wrapped in parchment paper or packed in a lunch box, they stay fresh and delicious.
- Helps with weight loss goals: Most keto wraps are high in protein and healthy fats, which keep you full and reduce hunger. By avoiding refined carbs and sugar, these wraps help promote ketosis and fat burning, making them a viable choice for anyone on a weight loss journey.
- Budget-friendly and waste-reducing: Using leftovers like rotisserie chicken, beef, or boiled eggs to fill your keto wraps helps reduce food waste and stretch your grocery budget. Also, making keto wraps at home is much cheaper than buying keto-friendly food for meals.
- Easy to store and reheat: Most keto wrap fillings keep well in the refrigerator for 3-5 days, and some are even freezer-friendly. Store wraps separately or separate ingredients to maintain texture and freshness throughout the week.
🥡 How to Store and Reheat Keto Wraps
(Without Losing Flavor or Texture)
Storing and reheating keto wraps properly is essential for effective meal prep. Whether you’re prepping low-carb lunch for work or planning easy keto dinners ahead of time, the right methods help maintain freshness, texture, and taste.
🧊 Best Way to Store Keto Wraps
- Lettuce Wraps: Store fillings separately from greens to avoid sogginess.
- Use parchment paper to layer wraps and reduce moisture buildup.
- Refrigerate: Use airtight containers and store up to 3–5 days depending on the wrap type.
❄️ Can You Freeze Keto Wraps?
Yes! Wraps made with almond flour, egg, or cheese freeze well. Lettuce wraps? Not so much—they lose texture.
- Wrap in plastic wrap or foil, then place in a freezer-safe bag.
- Use within 1–2 months for best quality.
- Thaw in the fridge overnight before reheating.
🔥 How to Reheat Keto Wraps
- Microwave: Cover with a damp paper towel. Heat 30–60 seconds.
- Oven: Wrap in foil. Warm at 350°F (175°C) for 10–12 minutes.
- Skillet: Add oil and cook for 2–3 mins per side for crispiness.
🥗 Meal Prep Hack
For lettuce-based wraps, assemble the night before. For sturdier wraps (egg, cheese, almond flour), you can prep 3–5 days ahead.
Keto Chicken Caesar Salad Wraps
These keto chicken Caesar lettuce wraps are perfect for a low-carb lunch that’s also rich in protein. Grilled chicken, Caesar dressing, and crunchy lettuce make for a satisfying wrap. These wraps are not only keto but also great for meal prep!
- Prep Time: 10 minutes
- Carbs per Serving: 3g
Ingredients: Grilled chicken, romaine lettuce, keto Caesar dressing, Parmesan cheese
Keto Turkey Bacon Ranch Wrap
A perfect keto wrap that combines turkey, crispy bacon, and creamy ranch dressing all wrapped up in a cheese tortilla. Ideal for keto meal prep and great for lunch on the go!
- Prep Time: 15 minutes
- Carbs per Serving: 2g
Ingredients: Turkey slices, crispy bacon, shredded cheese, homemade ranch dressing, low-carb tortilla
Egg Salad Collard Green Wraps
Looking for a vegetarian option? These egg salad collard green wraps are rich in protein and completely keto-friendly. Collard greens replace traditional wraps, making this a unique and healthy meal prep idea.
- Prep Time: 15 minutes
- Carbs per Serving: 4g
Ingredients: Hard-boiled eggs, mayo, mustard, collard greens, salt, and pepper
Easy Low Carb Buffalo Chicken Lettuce Wraps
Spicy buffalo chicken wrapped in crunchy lettuce makes a perfect keto lunch. These wraps are flavorful, and the heat from the buffalo sauce pairs perfectly with the coolness of the lettuce.
- Prep Time: 12 minutes
- Carbs per Serving: 2g
Ingredients: Shredded chicken, buffalo sauce, lettuce, ranch dressing, blue cheese crumbles
BLT Egg Wraps (low carb + keto)
Who doesn’t love a classic BLT? These keto BLT egg wraps are filled with crispy bacon, fresh lettuce, and tomato, all wrapped in a soft, low-carb egg wrap. This is a great option for meal prep as the ingredients last well when stored separately.
- Prep Time: 10 minutes
- Carbs per Serving: 1g
Ingredients: Bacon, lettuce, tomato, eggs, salt, pepper
Paleo Tuna Salad Nori Wraps
These avocado tuna salad nori wraps combine creamy avocado and flavorful tuna salad, all wrapped in a seaweed sheet. Perfect for meal prep, these keto wraps are high in healthy fats and protein.
- Prep Time: 10 minutes
- Carbs per Serving: 3g
Ingredients: Canned tuna, avocado, mayo, nori sheets, lemon juice
Roasted Vegetable Greek Chicken Wraps
Packed with flavor, these Greek chicken zucchini wraps are a healthy choice for keto meal prep. Zucchini acts as the wrap base, and the filling is loaded with grilled chicken, feta cheese, and olives.
- Prep Time: 15 minutes
- Carbs per Serving: 4g
Ingredients: Grilled chicken, zucchini, feta cheese, olives, cucumber, tzatziki sauce
Shrimp Salad Lettuce Wraps with Avocado
These shrimp and avocado lettuce cups are perfect for meal prep when you want something refreshing and light. The combination of shrimp, creamy avocado, and lettuce provides a delicious, low-carb meal.
- Prep Time: 10 minutes
- Carbs per Serving: 2g
Ingredients: Shrimp, avocado, lettuce, lime, cilantro
Keto-Friendly Philly Cheese Steak Wraps
These keto Philly cheesesteak bell pepper wraps are a twist on the classic dish, using bell peppers as a low-carb alternative to bread. They’re filled with steak, cheese, and peppers for a delicious, filling meal prep option.
- Prep Time: 15 minutes
- Carbs per Serving: 3g
Ingredients: Steak, bell peppers, cheese, onions, mushrooms
Keto Cabbage and Sausage Skillet
These spicy sausage and cabbage wraps are bursting with flavor and perfect for a satisfying keto meal. Cabbage leaves are a great low-carb wrap alternative and add a nice crunch.
- Prep Time: 20 minutes
- Carbs per Serving: 5g
Ingredients: Sausage, cabbage leaves, onion, chili flakes, garlic
Keto Chicken Pesto Wrap
For a Mediterranean twist, these pesto chicken almond flour wraps are full of fresh flavors and are keto-friendly. The almond flour wrap is soft and pliable, making it perfect for wrapping.
- Prep Time: 15 minutes
- Carbs per Serving: 4g
Ingredients: Grilled chicken, pesto, almond flour wraps, spinach
Keto Pulled Pork Slaw
These pulled pork keto slaw wraps are hearty and packed with protein. The slaw adds a nice crunch, and the pulled pork is perfect for meal prep, staying tender and flavorful for days.
- Prep Time: 25 minutes
- Carbs per Serving: 6g
Ingredients: Pulled pork, coleslaw mix, vinegar, keto-friendly barbecue sauce
Chicken Zucchini Rolls
A healthy Italian-inspired wrap, these caprese chicken zucchini roll-ups are filled with grilled chicken, mozzarella, basil, and tomatoes. Zucchini replaces traditional wraps for a low-carb option.
- Prep Time: 12 minutes
- Carbs per Serving: 3g
Ingredients: Chicken breast, zucchini, mozzarella, basil, tomatoes, balsamic vinegar
Keto Turkey Club Wrap
A keto take on the classic turkey club sandwich, these lettuce wraps are filled with turkey, crispy bacon, avocado, and mayo. The perfect keto lunch or dinner, and great for meal prep.
- Prep Time: 15 minutes
- Carbs per Serving: 2g
Ingredients: Turkey slices, lettuce, bacon, avocado, mayo, tomato
Low Carb Spinach Feta Egg Wraps
These keto breakfast egg wraps are filled with scrambled eggs, spinach, and feta for a protein-packed start to your day. They’re great for meal prep and easy to reheat for a quick breakfast.
- Prep Time: 10 minutes
- Carbs per Serving: 3g
Ingredients: Eggs, spinach, feta cheese, salt, pepper
Keto Sushi Roll Recipe
These salmon cucumber nori rolls are refreshing and perfect for a keto lunch. The salmon is rich in omega-3 fatty acids, and the cucumber adds a nice crunch without the carbs.
- Prep Time: 15 minutes
- Carbs per Serving: 2g
Ingredients: Salmon, cucumber, nori sheets, avocado, soy sauce (optional)
Easy Keto Ham, Pickle, & Cream Cheese Roll-Ups
Roast beef and cream cheese pickle wraps are a low-carb snack or lunch option. These wraps are a savory combination of roast beef, creamy cheese, and tangy pickles, all wrapped in a keto-friendly tortilla.
- Prep Time: 10 minutes
- Carbs per Serving: 4g
Ingredients: Roast beef, cream cheese, pickles, low-carb tortilla
Sheet Pan Keto Chicken Fajitas
These chicken fajita cauliflower wraps are packed with fajita-seasoned chicken, peppers, and onions, all wrapped up in cauliflower tortillas. A flavorful keto meal prep option!
- Prep Time: 20 minutes
- Carbs per Serving: 5g
Ingredients: Chicken, bell peppers, onions, cauliflower tortillas, fajita seasoning
Keto Cheeseburger Lettuce Wraps
Keto cheeseburger lettuce wraps offer all the flavor of a traditional cheeseburger but without the carbs. Juicy beef patties, cheese, and pickles are wrapped in fresh lettuce for a perfect low-carb meal.
- Prep Time: 10 minutes
- Carbs per Serving: 3g
Ingredients: Ground beef, cheese, lettuce, pickles, mustard
Ham & Cheese Keto Crepe Wraps
These ham and cheese keto crepe wraps are a savory, satisfying meal prep option. Made with keto crepes, they’re filled with deli ham, cheese, and mustard, perfect for a low-carb lunch or snack.
- Prep Time: 15 minutes
- Carbs per Serving: 4g
Ingredients: Ham, cheese, keto crepes, mustard
Spicy Collard Green Wraps | Keto, Low-Carb, Vegan
These vegan keto wraps are filled with spicy tofu, and crunchy veggies, and wrapped in collard greens. A great meat-free option for meal prep, these wraps are loaded with flavor and healthy fats.
- Prep Time: 15 minutes
- Carbs per Serving: 4g
Ingredients: Tofu, collard greens, avocado, hot sauce, veggies
🥬 Keto Wrap Variations & Ingredient Swaps
Customizing your keto wraps is the secret to keeping your low-carb meal prep exciting. Whether you’re avoiding gluten, looking for dairy-free options, or just want to switch things up, here are the best low-carb wrap alternatives and delicious keto ingredient swaps to try.
✅ Low Carb Tortilla & Wrap Substitutes
- Lettuce Wraps: Use large romaine or iceberg leaves for a crisp, refreshing base.
- Egg Wraps: High in protein and great for breakfast or savory wraps.
- Cheese Wraps: Melted, crisped cheese as a delicious, keto-friendly wrap.
- Coconut Wraps: A gluten-free, low-carb tortilla alternative with a subtle taste.
- Almond or Coconut Flour Tortillas: Perfect for soft, foldable wraps.
- Collard Greens: Firm and nutrient-dense – great for burrito-style wraps.
🍗 Protein Swaps for Keto Wraps
- Grilled Chicken, Turkey, or Steak: Great for high-protein wraps.
- Tuna or Salmon Salad: Omega-3-rich and filling.
- Bacon or Deli Meats: Choose nitrate-free, sugar-free varieties.
- Egg Salad or Boiled Eggs: Ideal for breakfast keto wraps.
- Tofu or Tempeh: Low-carb plant-based options for vegetarians.
🥑 Low-Carb Veggie Fillings & Add-Ins
- Avocado or Guacamole: Creamy texture + healthy fats.
- Cucumber & Zucchini: Fresh, crunchy, and low in carbs.
- Leafy Greens: Spinach, kale, or arugula add nutrition and color.
- Bell Peppers & Pickles: Tangy, crunchy, and great in cold wraps.
- Cauliflower Rice: Perfect for burrito-style wraps.
🌿 Flavor Boosters & Keto Condiments
- Avocado Mayo: Creamy, sugar-free, and rich in fats.
- Mustard, Hot Sauce, or Ranch: Always check for hidden sugars.
- Pesto or Olive Tapenade: Flavor-packed and keto-friendly.
- Everything Bagel Seasoning: Adds crunch and bold flavor.
- Sugar-Free BBQ or Buffalo Sauce: Adds spice without carbs.
🥙 Bonus Tips for Wrapping & Rolling
- Layer smartly: Keep wet ingredients like sauces in the center to avoid sogginess.
- Wrap with parchment or foil: Makes for easy transport and storage.
- Double-up greens: Use 2–3 layers of lettuce or collards for structure.
💡 Pro Tip: Mix and match these keto-friendly wrap bases, high-protein fillings, and low-carb sauces to create endless flavor combinations – all while staying in ketosis!
🥗 Serving Suggestions for Keto Wraps
🥒Low Carb Side Dishes
- Cauliflower Rice: Great with spicy or taco-style wraps.
- Zoodles: Fresh and perfect with grilled chicken keto wraps.
- Keto Slaw: A creamy, crunchy companion to BBQ wraps.
- Cucumber Salad: Cool and crisp with tuna or egg wraps.
- Parmesan Crisps: Crunchy, cheesy snack alternative.
🥣Keto Dips & Sauces
- Avocado Mayo: Adds healthy fats to turkey or bacon wraps.
- Sugar-Free Ranch: Classic and delicious with everything.
- Garlic Aioli: Bold flavor for lettuce-based wraps.
- Keto Salsa: Fresh and tangy for Mexican-style wraps.
- Buffalo Sauce: Spicy kick for chicken or tofu wraps.
🍽️Meal Pairing Ideas
- Wrap + Soup: Pair with keto chicken or veggie soup.
- Wrap + Keto Fat Bomb: Perfect for dessert or energy boost.
- Wrap + Bulletproof Coffee: Ideal for breakfast meal prep.
Mix & match ideas to keep your keto lunch exciting and satisfying!
📦Meal Prep & Packing Tips
- Use leak-proof containers to keep wraps fresh and mess-free.
- Wrap sauces separately to prevent sogginess.
- Use parchment paper to roll and store lettuce or nori wraps.
- Reheat meat wraps; serve salad-based ones cold.
PRO Tip: These keto-friendly wrap pairings help keep your keto meal prep ideas exciting, nutritious, and satisfying. Whether you’re planning keto lunch for work or prepping low carb dinners, these sides and sauces make your wraps feel like full meals!
🥑 Frequently Asked Questions About Keto Wraps
Yes, wraps can definitely be keto-friendly as long as they are made with low-carb ingredients. Traditional flour tortillas are high in carbs, but there are many keto options like lettuce wraps, egg wraps, cheese wraps, nut wraps, and coconut wraps that are suitable for low-carb or ketogenic diets.
Swap bread or flour tortillas with lettuce, collard greens, coconut wraps, egg thins, or cheese wraps. These are all low in carbs and keto-approved.
Absolutely! Keto wraps are excellent for meal prep. Store them in airtight containers or wrap in parchment to keep them fresh and ready to grab all week.
Most keto wraps will stay fresh in the fridge for 4–5 days. Keep sauces separate to prevent sogginess, especially with lettuce or veggie-based wraps.
Yes, many keto wraps freeze well, especially those made with meat, egg, or cheese. Avoid freezing lettuce-based wraps, as they don’t reheat well.
Definitely. They’re low in carbs, high in protein and fats, which helps with satiety and fat-burning while keeping you within keto macros.
Stick with classic ingredients like turkey, chicken, cheese, and mayo in almond flour or cheese wraps. They taste familiar and are great for beginners.
Look for brands like Egglife, Mission Carb Balance, or Folio’s at grocery stores or online. Always check the net carbs per serving before buying.
Use keto-friendly sauces like sugar-free ranch, avocado mayo, mustard, or olive oil. Avoid dressings with added sugar or starches.
Yes! Use ingredients like tofu, avocado, vegan cheese, and low-carb veggies in coconut or collard green wraps for plant-based keto options.
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