11 Low-Carb Wraps for Quick and Nutritious Meals
Are you looking for the best low-carb tortilla wraps that are delicious and nutritious? Whether you’re managing gestational diabetes, watching your blood sugar levels, or simply looking for healthy wrap ideas, we’ve got some options for you!
Wraps are incredibly versatile and make for a quick, balanced meal that’s high in protein and fiber while keeping carbs in check. Below, you’ll find 11 tasty wrap recipes, each with calculated protein and carbohydrate counts to help you stay on track.
Why Wraps?
Quick & easy to make
High in protein & fiber for blood sugar balance
Great for meal prep and using leftovers
Customizable—swap or add ingredients to fit your needs
Why Choose Low-Carb Tortillas?
Managing carbohydrate intake is essential for stable blood sugar levels. By pairing carbs with protein, fiber, and healthy fats, you can slow down digestion and avoid glucose spikes. These wraps make great lunch or dinner options and are an excellent way to use up leftovers.
💡 Please keep in mind that exact nutritional values may vary based on ingredients, and these values are simply for guidance. The total protein and carb counts below use Mission Carb Balance Soft Taco Whole Wheat Tortilla (5g protein, 18g carbs). Feel free to substitute with your preferred low-carb tortilla or lettuce wraps for an even lower-carb option!
1. Breakfast Wrap (High-Protein & Low-Carb Start to Your Day!)
Ingredients:
1 low-carb tortilla
2 large eggs (scrambled) – 12g protein
½ cup shredded cheddar cheese – 14g protein
1 cup sautéed spinach – 1g protein, 1g carbs
2 tbsp salsa – ~2g carbs
Instructions:
Scramble the eggs in a pan over medium heat.
Add spinach to the pan and sauté for 1-2 minutes until wilted.
Warm the tortilla in a dry skillet for 30 seconds per side.
Place eggs and spinach on the tortilla, sprinkle cheese on top, and add salsa.
Wrap it up and enjoy!
Total: 32g protein, 21g carbs
2. Tuna Salad Wrap (Packed with Protein & Omega-3s)
Ingredients:
1 low-carb tortilla
2 small cans of tuna (4 oz) – 22g protein
2 hard-boiled eggs (mashed) – 12g protein
2 tbsp Greek yogurt – 4g protein, 2g carbs
2 celery stalks (chopped) – 1g protein, 2g carbs
1 pickle (chopped) – 1g protein, 2g carbs
½-1 cup shredded lettuce – 1g carbs
Instructions:
In a bowl, mix tuna, mashed eggs, Greek yogurt, celery, and pickle.
Lay the tortilla flat and add the tuna mixture.
Top with shredded lettuce and roll tightly.
Slice in half and enjoy!
Total: 44g protein, 25g carbs
3. Chicken Caesar Wrap (A Classic Made Low-Carb!)
Ingredients:
1 low-carb tortilla
3oz grilled chicken breast (sliced) – 26g protein
1 cup shredded Romaine lettuce – 1g carbs
2 tbsp Caesar dressing – ~1g protein, 2g carbs
2 tbsp shaved parmesan cheese – 4g protein, 1g carbs
Instructions:
In a bowl, toss lettuce with Caesar dressing and parmesan cheese.
Place grilled chicken on the tortilla, then add the dressed lettuce.
Roll up tightly and serve!
Total: 36g protein, 22g carbs
4. Turkey Avocado Wrap (Rich in Healthy Fats & Fiber)
Ingredients:
1 low-carb tortilla
3oz turkey breast – 23g protein
½ avocado (sliced) – 1.5g protein, 6g carbs
1 cup shredded lettuce – 1g carbs
½ tomato (sliced) – 2.5g carbs
2 tbsp Greek yogurt + mustard mix – 4g protein, 2g carbs
Instructions:
Spread Greek yogurt & mustard mix on the tortilla.
Layer turkey, avocado, lettuce, and tomato.
Roll up and serve!
Total: 33.5g protein, 29.5g carbs
5. Mediterranean Wrap (Flavorful & Full of Antioxidants!)
Ingredients:
1 low-carb tortilla
3oz rotisserie chicken – 21g protein
2 tbsp hummus – 2g protein, 6g carbs
½ cucumber (sliced) – 2g carbs
1 tomato – 1g protein, 5g carbs
¼ red onion (sliced) – 2.5g carbs
2 tbsp Feta cheese (crumbled) – 2g protein, 1g carbs
5 olives (sliced) – 1g carbs
Instructions:
Spread hummus on the tortilla.
Add rotisserie chicken, cucumber, tomato, red onion, Feta, and olives.
Wrap and serve!
Total: 30g protein, 35.5g carbs
6. Mediterranean Tuna Wrap (A Tasty, Omega-3 Boost!)
Ingredients:
1 low-carb tortilla
2 small cans of tuna (4 oz) – 22g protein
2 tbsp hummus – 2g protein, 6g carbs
5 olives (sliced) – 1g carbs
¼ red onion (sliced) – 2.5g carbs
1 cup baby spinach – 1g protein, 1g carbs
*For a keto-friendly alternative, consider using almond flour tortillas.
Instructions:
Spread hummus on the tortilla.
Add tuna, olives, red onion, and spinach.
Wrap and enjoy!
Total: 30g protein, 28.5g carbs
7. Greek Chicken Wrap (A Protein-Rich Mediterranean Favorite)
Ingredients:
1 low-carb tortilla
3oz grilled chicken breast – 26g protein
2 tbsp tzatziki sauce – ~2g protein, 3g carbs
2 tbsp Feta cheese (crumbled) – 2g protein, 1g carbs
½ bell pepper (sliced) – 3g carbs
½-1 cup shredded lettuce – 1g carbs
Instructions:
Spread tzatziki sauce on the tortilla.
Add grilled chicken, Feta cheese, bell peppers, and shredded lettuce.
Wrap it up and enjoy! A perfect wrap for a low-carb diet!
Total: 35g protein, 26g carbs
8. Thai Shrimp Wrap (Light Yet Satisfying!)
Ingredients:
1 low-carb tortilla
3oz cooked shrimp – 20g protein
2 tbsp peanut sauce – ~2g protein, 6g carbs
½ carrot (shredded) – 3g carbs
½ cucumber (sliced) – 2g carbs
½-1 cup shredded lettuce – 1g carbs
Fresh cilantro
Instructions:
Spread peanut sauce on the tortilla.
Layer shrimp, shredded carrots, cucumber slices, and lettuce.
Garnish with fresh cilantro, wrap, and enjoy!
Total: 27g protein, 30g carbs
9. Mexican Shrimp Wrap (A Zesty & High-Protein Choice!)
Ingredients:
1 low-carb tortilla
3oz cooked shrimp – 20g protein
¼ avocado (mashed) – 1g protein, 3g carbs
2 tbsp salsa – ~2g carbs
¼ cup black beans – 3.5g protein, 10g carbs
½-1 cup shredded lettuce – 1g carbs
*Using low-carb alternatives to traditional flour tortillas can help maintain a familiar taste and texture while reducing carb intake.
Instructions:
Warm tortilla in a pan for 30 seconds.
Spread mashed avocado on the tortilla.
Add shrimp, salsa, black beans, and lettuce.
Wrap it up and enjoy!
Total: 29.5g protein, 34g carbs
10. Avocado Salmon Wrap (Omega-3 Powerhouse!)
Ingredients:
1 low-carb tortilla
3.5oz cooked salmon – 23g protein
½ avocado (sliced) – 1.5g protein, 6g carbs
1 tbsp lemon juice – 1g carbs
2 tbsp Greek yogurt – 4g protein, 2g carbs
½ cucumber (sliced) – 2g carbs
½-1 cup shredded lettuce – 1g carbs
Fresh dill
Instructions:
In a small bowl, mix Greek yogurt with lemon juice.
Spread the mixture on the tortilla.
Layer cooked salmon, avocado slices, cucumber, and lettuce.
Garnish with fresh dill, wrap, and enjoy!
Total: 33.5g protein, 30g carbs
11. Vegetarian Wrap (Plant-Based Protein & Fiber!)
Ingredients:
1 low-carb tortilla
3.5oz tofu (cubed & cooked) – 17g protein, 3g carbs
2 tbsp hummus – 2g protein, 6g carbs
¼ cup chickpeas (roasted) – 6g protein, 10g carbs
1 cup spinach – 1g protein, 1g carbs
½ carrot (shredded) – 3g carbs
2 tbsp Feta cheese (crumbled) – 2g protein, 1g carbs
½ cucumber (sliced) – 2g carbs
1 tbsp lemon juice – 1g carbs
Instructions:
Spread hummus on the tortilla.
Add cooked tofu, chickpeas, spinach, shredded carrot, and cucumber.
Sprinkle with Feta cheese and lemon juice.
Wrap it up and enjoy!
Total: 33g protein, 45g carbs
Pro Tips for Customizing Your Wraps:
✔ Swap tortillas for lettuce wraps to cut down on carbs.
✔ Add extra protein with Greek yogurt, tofu, or lean meats.
✔ Load up on fiber-rich veggies like cucumbers, spinach, and bell peppers.
✔ Use healthy fats like avocado, nuts, or hummus for sustained energy.
✔ Try low-sugar sauces to keep your blood sugar stable.
Tips for Blood Sugar Control & Balanced Eating
Always pair carbs with protein & healthy fats to slow digestion and stabilize blood sugar.
Choose fiber-rich ingredients like leafy greens, whole grains, and nuts for better glucose management.
Be mindful of portion sizes, even with healthy carbs, as individual tolerance varies.
Experiment with wrap alternatives like lettuce wraps, collard greens, or low-carb tortillas to fit your needs.
Enjoyed one of our wraps or have a great recipe idea? Join the conversation on the HIgedi app! Share your favorite low-carb wrap ideas, modifications, and experiences with other mamas managing gestational diabetes. We’d love to see what you’re cooking!