Low-Carb Veggie Wrap

Name: Low-Carb Veggie Wrap
Prep time: 5 min
Total time: 5 min
Yield: 1
Ingredients: 1 gluten-free low-carb tortilla; 2 tbsp hummus or cream cheese; ¼ cup avocado, mashed; ¼ cup cup cucumber, sliced; ¼ cup bell pepper, sliced; ¼ cup shredded carrots; ¼ cup spinach or arugula; ¼ cup shredded cheese; Salt & pepper to taste; Everything bagel seasoning

April 5, 2025

Servings: 1 Total Time: 5 mins Difficulty: Beginner

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A crisp, nutrient-packed wrap perfect for low-carb, on-the-go meals.

This Low-Carb Veggie Wrap is a wholesome, plant-forward, light yet satisfying option—ideal for anyone following a low-carb or keto-conscious lifestyle. With heart-healthy fats from avocado, fiber-rich vegetables, and optional protein additions like turkey or chicken, this wrap helps stabilize blood sugar, improve digestion, and energize you throughout the day. Spinach and bell peppers provide vitamin C, folate, and antioxidants, while hummus adds a plant-based protein boost and gut-friendly fiber. It’s also highly customizable, making it great for various dietary needs.

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Low-Carb Veggie Wrap

Cooking Method: No-Cook / Assembly Cuisine: American, Fusion Courses: Keto Lunch, Low-carb Lunch Recipe Keys: Gluten Free Keto Low Carb Vegetarian Meals

Difficulty: Beginner Prep Time 5 mins Total Time 5 mins

Servings: 1 Calories: ~210 kcal

Dietary:

G Gluten-Free Diet Keto Diet Low-Carb Diet Vegetarian Diet

Description

This low-carb veggie wrap is a nutrient-dense, fiber-rich meal that supports balanced blood sugar, healthy digestion, and sustained energy levels. It is ideal for anyone following a low-carb, vegetarian, or clean-eating lifestyle.

Health Benefits of the Low-Carb Veggie Wrap

1. Blood Sugar Stability:
Using a low-carb tortilla helps minimize the spike in blood sugar that often follows traditional high-carb wraps or sandwiches. Combined with fiber-rich vegetables and healthy fats from avocado and hummus, this wrap slows glucose absorption, helping to maintain more stable energy and reduce cravings throughout the day.

2. Heart-Healthy Fats:
Avocado and hummus (especially if made with olive oil or tahini) provide a dose of monounsaturated fats, which are known to support cardiovascular health by improving cholesterol levels and reducing inflammation.

3. Gut-Friendly Fiber:
The variety of raw vegetables in this wrap—bell peppers, cucumbers, carrots, and leafy greens—contributes a good amount of dietary fiber. Fiber promotes digestive regularity, supports a healthy gut microbiome, and helps reduce cholesterol levels.

4. Rich in Antioxidants:
Vegetables like bell peppers, spinach, and carrots contain antioxidants, including vitamins A and C. These help protect cells from oxidative stress, support immune health, and maintain healthy skin and vision.

5. Low in Processed Ingredients:
By focusing on whole, minimally processed ingredients, this wrap reduces the intake of refined sugars and unhealthy additives, supporting overall wellness and reducing the burden on your digestive and metabolic systems.

6. Customizable for Protein and Satiety:
While this wrap is vegetarian as written, it can easily be adapted to include lean protein sources like grilled chicken or tuna, making it even more satiating and suitable for post-workout recovery or a balanced lunch.

INSTRUCTIONS

Prep Your Ingredients

Wash and dry all fresh veggies. Slice the cucumber, bell pepper, and carrots thinly. Mash the avocado in a small bowl with a pinch of salt (and a squeeze of lemon if desired for freshness).

Warm the Tortilla (Optional)

Warm the low-carb tortilla in a skillet over low heat for 10–15 seconds on each side. This helps make the wrap more pliable and easier to roll.

Spread the Base

Lay the tortilla flat on a clean surface or plate. Spread the hummus (or cream cheese) evenly across the center, leaving a small border around the edge. Then, layer the mashed avocado on top.

Layer the Veggies

Add spinach or arugula first for structure. Then layer the cucumber, bell pepper, carrots (if using), and shredded cheese (if using) evenly over the base.

Season

Sprinkle with a pinch of salt, pepper, and everything bagel seasoning or other favorite spices for added flavor.

Roll the Wrap & Serve

Fold in the sides slightly, then tightly roll from the bottom up to form a burrito-style wrap.

Slice the wrap diagonally in half. Serve immediately or wrap tightly in foil/parchment paper for an on-the-go meal.

Nutrition Facts

Servings 1

Amount Per Serving

% Daily Value *
Total Fat 14g22%
Sodium 320mg14%
Total Carbohydrate 10g4%
Dietary Fiber 3g12%
Sugars 2g
Protein 6g12%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

Gluten-Free Tips:

Double-check the hummus or cream cheese for any hidden gluten-containing additives.
Make sure seasonings like everything bagel seasoning are also labeled gluten-free.

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File under gluten free healthy recipes keto recipes low carb low carb recipes

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Low-Carb Veggie Wrap

Low-Carb Veggie Wrap