If you’re looking for a quick and healthy lunch option, wraps are the way to go.
Not only can they be packed with delicious fillings, but they’re also low in carbs compared to other breads like pita or flatbread.
However, if you’re trying to watch your carb intake, it can be tricky finding suitable wrap fillings that won’t spike your blood sugar levels.
That’s why I’m here to help!
Here are 15 of my favorite low-carb wrap fillings that will leave you feeling satisfied without breaking the bank on carbohydrates.
15 Low Carb Wrap Fillings
Sometimes it’s hard to find low-carb wrap fillings that are tasty and satisfying.
Here we look at fifteen different wrap fillings that will fit into a low-carb lifestyle but still be delicious:
1. Grilled Chicken
Grilled chicken is a great option for low-carb wrap fillings.
It’s packed with protein and has a delicious smoky flavor that pairs well with many different ingredients.
To make grilled chicken, you’ll need to marinate the chicken in your favorite seasonings or sauces before grilling it over medium-high heat on an outdoor grill or stovetop grill pan.
You can also bake the chicken in the oven if you don’t have access to an outdoor grill.
Grilled chicken can be served as is, shredded into tacos or burritos, added to salads, used as a pizza topping, or wrapped up in a low-carb wrap with other tasty ingredients like lettuce, tomatoes, onions, peppers and cheese.
Spinach is an edible flowering plant in the family Amaranthaceae.
It is a dark green leafy vegetable that is packed with vitamins, minerals, and other beneficial compounds.
It has a mild flavor and can be eaten raw or cooked.
- To Prep Spinach for Wraps: To prepare spinach for wraps, wash it thoroughly to remove any dirt or debris. Then spin the leaves dry using a salad spinner, or pat them dry with paper towels. If you are using baby spinach leaves, there’s no need to chop them up as they are small enough to use as-is. If you are using regular spinach leaves, you may want to roughly chop them before adding them to your wrap ingredients.
- Wrap Ideas Using Spinach: One of the best things about wraps is how versatile they can be! A few ideas for wraps featuring spinach include grilled chicken and feta cheese with fresh tomatoes and baby spinach; turkey bacon and avocado with creamy ranch dressing on top of baby spinach; roasted red peppers and hummus spread over fresh baby spinach leaves; or black beans, corn salsa, cheddar cheese and chopped baby spinach rolled up in a whole wheat tortilla wrap.
Avocados are a rich, creamy fruit that is high in healthy fats and fiber.
They have a mild flavor with hints of nuttiness and sweetness.
The texture is smooth and creamy when ripe, making it perfect for adding to wraps or sandwiches.
- To Prep: To prepare avocado for use in wraps, start by slicing the avocado in half lengthwise around the pit. Twist the halves apart and remove the pit with a spoon or knife. Scoop out the flesh from each half into a bowl using a spoon, then mash it up with a fork until you reach your desired consistency (smooth or chunky).
- Wrap Ideas: There are so many ways to enjoy avocados in wrap form! Try spreading mashed avocado on whole wheat tortillas and adding grilled chicken breast, spinach leaves, tomatoes, onions, peppers, feta cheese crumbles and black olives for an easy Mediterranean-style wrap. You can also make vegan-friendly wraps by swapping out chicken for roasted sweet potatoes or tempeh strips and replacing feta cheese with vegan cashew cheese shreds. For breakfast burritos add scrambled eggs along with diced bell peppers and mushrooms to your mashed avocado spread before wrapping it all up!
Tomatoes are a popular vegetable that is widely used in cooking.
They are members of the nightshade family and are related to peppers, eggplant, and potatoes.
Tomatoes come in many varieties, including cherry tomatoes, Roma tomatoes, heirloom tomatoes, and beefsteak tomatoes.
- To Prep: Before adding tomato to your wraps, you should prepare it by washing it off with cold water. Cut off the top of the tomato and then cut into thin slices or cubes depending on your preference. If you want to add extra flavor to your wrap you can also sprinkle some salt and pepper onto the tomato before adding it to the wrap.
- Wrap Ideas: Tomato makes a great addition to wraps because of its mild flavor and crunchy texture. It pairs well with other vegetables such as lettuce, cucumber, bell peppers or onions for a fresh tasting wrap. You can also use tomato as an ingredient in wraps filled with cheese or grilled chicken for added protein. For a vegan option try adding avocado slices along with diced tomatoes for a delicious combination!
5. Grilled Vegetables
Grilled vegetables are a great way to add flavor and texture to any dish.
Grilling is a healthy cooking method that uses direct heat from the grill or oven to cook food, which helps retain its natural moisture and nutrients.
Vegetables can be grilled whole, sliced into strips, or cut into cubes before grilling.
- To Prep: Before grilling vegetables, it’s important to prepare them properly. Start by washing the vegetables thoroughly and patting them dry with paper towels. Cut the vegetables into slices or cubes of similar size so they will cook evenly on the grill. Toss the pieces in olive oil and seasonings such as salt, pepper, garlic powder, oregano, cumin, paprika, etc., then spread out on a baking sheet for easy transfer to the grill.
- Wrap Ideas: Grilled vegetables make for delicious wraps! Start with your favorite wrap bread (low-carb options include lettuce leaves) and fill it with grilled veggies like zucchini slices; bell peppers; onions; mushrooms; eggplant; tomatoes; asparagus spears; squash slices; sweet potatoes; corn on the cob (cut off); cauliflower florets—the possibilities are endless! Add some protein if desired—grilled chicken breast or tofu work well here—and top with your favorite sauce or condiment for an extra burst of flavor!
Hummus is a creamy, spreadable dip made from mashed chickpeas and tahini (sesame paste).
It is popular in Middle Eastern cuisine and is gaining popularity around the world.
It’s high in protein, fiber, vitamins, minerals, and healthy fats.
- To Prep: To make hummus at home you need to start with cooked chickpeas. You can either cook them yourself or use canned chickpeas that have been drained and rinsed. Then add tahini, garlic, lemon juice, olive oil, salt and pepper to taste. Blend all of the ingredients together until smooth. For extra flavor you can also add herbs such as parsley or cilantro or spices such as cumin or paprika.
- Wrap Ideas: Hummus makes an excellent addition to wraps for a low-carb meal option. Try spreading it on a wrap before adding vegetables such as lettuce and tomatoes for added crunch and flavor. Another option is to mix hummus with grated cheese for extra creaminess and tanginess then adding your favorite vegetables like cucumbers or bell peppers into the wrap before rolling it up tight! You could also try adding cooked chicken strips or grilled veggies like zucchini slices for additional protein and nutrition!
7. Egg Salad
Egg salad is a dish made from chopped hard-boiled eggs, mayonnaise, mustard, and a variety of other ingredients such as pickles, onions, celery, and spices.
It is often served on toast or crackers as a sandwich or wrap filling.
- To Prep: To make egg salad for wraps, start by boiling the eggs for 12 minutes. Cool them in cold water and peel off the shells before chopping into small pieces. Then add mayonnaise to taste along with diced onion and celery if desired. Add mustard to taste (or try using Dijon mustard) along with salt and pepper to season. Mix everything together until it’s well combined before adding it to your wrap.
- Wrap Ideas: Egg salad makes an excellent low-carb wrap filling! Try wrapping it in lettuce leaves or collard greens for a light meal that’s full of flavor but won’t weigh you down. You can also use tortillas like whole wheat ones that are low in carbs or even gluten free wraps if desired. Serve your wraps with some fresh vegetables on the side for added crunch and nutrition!
8. Pulled Pork
Pulled pork is a type of slow-cooked pork that has been pulled or shredded into smaller pieces.
It is usually cooked in a smoker, crockpot, oven, or other slow-cooking method until it is tender and can easily be pulled apart.
The meat is then seasoned with barbecue sauce, spices, and herbs to give it flavor.
- To Prep: To prepare pulled pork for wraps, you will need to cook the pork first. This can be done in a crockpot on low heat for 8 hours or in an oven at 300 degrees Fahrenheit for 4 hours. Once the pork has finished cooking and cooled slightly, use two forks to shred the meat into small pieces. Once shredded, add your favorite seasonings or BBQ sauce to give it extra flavor if desired.
- Wrap Ideas: Pulled Pork wraps are delicious when made with fresh vegetables such as lettuce leaves, tomatoes, cucumbers and onions; cheese; and sauces like ranch dressing or BBQ sauce. Wraps can also be filled with black beans (or refried beans), grilled peppers and onions; guacamole; salsa; corn; avocado slices; pickles; coleslaw mix; jalapenos; spinach leaves and more! For those who prefer their wraps warm instead of cold – try heating up the tortilla before adding your ingredients!
9. Turkey Bacon
Turkey bacon is a type of processed meat made from chopped, formed, cured turkey and often flavored with smoke.
It is similar to regular pork bacon but contains less fat and calories.
It is also lower in saturated fat than traditional bacon.
- To Prep: To prepare turkey bacon, you can cook it in a skillet on the stovetop or bake it in the oven. When cooking on the stovetop, heat a large nonstick skillet over medium-high heat until hot. Add the strips of turkey bacon and cook for about 5 minutes per side or until browned and crisp. If baking, preheat your oven to 375°F (190°C). Place the strips of turkey bacon on a greased baking sheet or foil-lined baking sheet. Bake for about 15 minutes or until golden brown and crispy.
- Wrap Ideas: Turkey Bacon Wraps are an easy way to make healthy wraps without sacrificing flavor! Start by adding some cooked turkey bacon onto a whole wheat wrap along with lettuce, tomatoes, avocado slices, cucumber slices, red onion slices and feta cheese crumbles if desired. Top with your favorite dressing such as ranch dressing or Greek yogurt tzatziki sauce then roll up into a wrap! You can also add other veggies like bell peppers or shredded carrots if desired for extra crunchy texture!
10. Roasted Red Peppers
Roasted red peppers are bell peppers that have been fire-roasted and then peeled, which gives them a smoky flavor.
They can be found in jars or cans at the grocery store, but they can also be made at home.
- To Prep: To make your own roasted red peppers, start by washing and drying the peppers before cutting off the stem end and removing all of the seeds. Place them on an open flame over medium heat, turning occasionally until all sides are charred. Place the charred peppers in a bowl and cover with plastic wrap for about 10 minutes to steam. Once steamed, remove from bowl and peel away skin with your fingers or a paring knife. Slice as desired for use in recipes.
- Wrap Ideas: Roasted red pepper wraps are delicious and easy to make! Start by spreading hummus on a large tortilla wrap followed by shredded lettuce or spinach leaves, diced tomatoes, cucumbers, avocados slices or guacamole, feta cheese crumbles (optional), thinly sliced roasted red pepper strips, cooked chicken breast (optional), olives (optional) and finally drizzle some olive oil over top of everything before rolling up into a wrap! Enjoy these healthy low carb wraps as part of lunch or dinner anytime!
11. Greek Yogurt and Berries
Greek yogurt is a thicker and creamier version of traditional yogurt.
It is made by straining out the whey, which gives it its thick texture and high protein content.
Berries are small fruits that come in all sorts of colors, shapes, and sizes.
They are packed with antioxidants, vitamins, minerals, and fiber.
- To Prep: To make wraps with Greek yogurt and berries you will need to start off by prepping the ingredients. Start by washing the berries of your choice (strawberries work great). Cut them into small pieces if they are large. Then mix together some Greek yogurt with a little honey or other sweetener to taste. You can also add a pinch of cinnamon for extra flavor if desired.
- Wrap Ideas: Once you have your ingredients ready there are several ways to make wraps using Greek yogurt and berries as an ingredient. For breakfast wraps try adding some walnuts or almonds for crunch along with fresh fruit like blueberries or raspberries for sweetness. For lunchtime wraps you can use spinach leaves as a wrap base then top them with slices of cucumber, tomatoes, feta cheese crumbles, olives, and some diced up strawberries or blackberries mixed in with the Greek yogurt mixture from earlier. You can also use lettuce leaves instead of spinach if preferred!
12. Cottage Cheese and Peanuts
Cottage cheese is a soft, white cheese made from curdled milk. It has a mild flavor and creamy texture. Peanuts are a type of legume that grow underground and have an earthy, nutty flavor.
- To Prep: To prepare the cottage cheese for wraps, mash it with a fork until it’s smooth and spreadable. If you’re using peanuts in your wrap, you can either use them whole or crushed up into small pieces. You can also lightly toast them to bring out their nutty flavor even more.
- Wrap Ideas: Cottage cheese and peanuts make great additions to any low-carb wrap recipe! Try adding mashed cottage cheese to your favorite wrap along with some chopped peanuts for crunch. Or mix peanut butter into the cottage cheese before spreading it onto the wrap for extra protein and flavor. You could also add other ingredients like cooked chicken, sliced bell peppers, diced tomatoes, or shredded lettuce for an even heartier meal!
13. Broccoli Slaw
Broccoli slaw is a type of coleslaw made with finely shredded broccoli stems, carrots, and cabbage.
It is often found in the produce section of grocery stores as a pre-made mix, or you can make it yourself by shredding fresh broccoli stems.
- To Prep: To prepare your own broccoli slaw, start with about 2 cups of shredded raw broccoli stalks and 1/2 cup each of grated carrot and shredded cabbage. Add 3 tablespoons of mayonnaise, 1 tablespoon of white wine vinegar, 1 teaspoon sugar (optional), salt and pepper to taste. Mix all ingredients together until well combined.
- Wrap Ideas: Broccoli slaw makes an excellent addition to wraps since it adds crunch without adding too many carbs. You could use it in a wrap filled with grilled chicken breast strips, feta cheese crumbles, diced tomatoes and red onion slices for a Mediterranean flavor profile. Or try adding some cooked black beans to the wrap along with the slaw for added protein and fiber. For an Asian-style wrap, add some cooked shrimp or pork stir-fried with garlic ginger sauce along with the slaw mix for a delicious meal!
14. Shredded Cheese and Olives
Shredded cheese is a type of cheese that has been cut into small pieces or strips.
Olives are the fruit of the olive tree, which is native to the Mediterranean region and have been cultivated for thousands of years.
They come in many varieties, from green to black, and can be eaten fresh or cured in brine.
- To Prep: To prepare shredded cheese for wraps, it’s best to grate it using either a box grater or food processor. Grated cheese will melt more easily than pre-shredded cheese, making it ideal for wraps. Olives should be pitted before adding them to your wrap; this can be done with a knife or an olive pitter tool.
- Wrap Ideas: Cheese and olives make a great addition to wraps as they are both low in carbs and high in flavor! Wraps made with these ingredients could include grilled chicken breast, lettuce, tomatoes, cucumbers, onions, bell peppers, feta cheese crumbles (or other types of shredded cheeses), and olives all wrapped up in a large tortilla shell or wrap bread. You could also create vegetarian versions by substituting tofu for the chicken breast and adding hummus instead of feta crumbles.
15. Baked Salmon
Salmon is a type of fish that is rich in omega-3 fatty acids and protein.
It has a mild flavor, with a slightly sweet taste.
Salmon comes in many varieties, including king salmon, sockeye salmon, pink salmon, chum salmon, coho salmon and Atlantic salmon.
- To Prep: To prepare the best tasting baked salmon for wraps you should start by preheating your oven to 350°F (175°C). Remove any scales from the skin of the fish before seasoning it with salt and pepper or other spices according to your preference. Place the seasoned fish on an oiled baking sheet or dish and bake for about 15 minutes per inch of thickness (measured at its thickest point) until it’s cooked through.
- Wrap Ideas: Baked salmon can be used as an ingredient in low carb wraps along with other ingredients such as lettuce, tomato, onion slices and avocado slices. You can also add some feta cheese crumbles or shredded cheddar cheese if desired. For added flavor you could experiment with adding different herbs or spices such as dill weed or smoked paprika to your wrap recipe.
In conclusion, there are many delicious and creative low-carb wrap fillings that can be used to make a variety of healthy and tasty meals.
The best low-carb wrap fillings include grilled chicken, spinach, avocado, tomato, grilled vegetables, hummus, egg salad, pulled pork, turkey bacon, roasted red peppers, Greek yogurt and berries, cottage cheese and peanuts, broccoli slaw, shredded cheese and olives, and baked salmon.
These tasty and nutritious fillings provide a great way to enjoy wraps without all the carbs.
So, the next time you’re looking for a quick and easy lunch or dinner, try one of these low-carb wrap fillings and enjoy a delicious meal.
15 Low Carb Wrap Fillings
- Grilled Chicken
- Grilled Vegetables
- Egg Salad
- Pulled Pork
- Turkey Bacon
- Roasted Red Peppers
- Greek Yogurt and Berries
- Cottage Cheese and Peanuts
- Broccoli Slaw
- Shredded Cheese and Olives
- Baked Salmon
- Pick your favorite low carb wrap fillings from this list.
- Prepare the rest of your meal, and enjoy in no time!
Jenny has always been passionate about cooking, and she uses her platform to share her joy of food with others. Her recipes are easy to follow, and she loves giving tips and tricks to help others create their own unique culinary creations.