If you've been missing wraps since going low-carb, these keto wraps are about to earn a permanent spot in your kitchen. They're made with grated zucchini, eggs, mozzarella, chia seeds, and ground flaxseed — no flour, no almond meal, and no standing at the stove flipping tortillas. You mix everything in one bowl, spread it on a baking sheet, and the oven does the rest!
Start to finish you're looking at about 45 minutes, but only 10 of those are actual hands-on work. The resting and baking time takes care of itself — perfect for getting lunch prepped while you do literally anything else.
I make these constantly because they're gluten-free, full of fiber, and honestly? Way tastier than regular wraps in my opinion. My go-to filling is cream cheese and mortadella, but you can stuff them with whatever you're craving.
I sometimes get sensitivities to gluten, so when I'm cutting back on carbs, this is the recipe I always come back to. And the real seal of approval? My brother — who is such a picky eater — absolutely loves these. If they can win him over, they'll win anyone over!
If easy low-carb lunches are your thing, you'll also love my Crunchy Chicken Caesar Wrap, Chopped Chicken Caesar Wrap or my Chopped Greek Wrap!
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Instructions & Video
- Step 1: Add all the ingredients to a bowl & mix!
- Step 2: Transfer to a baking tray & bake!
- Step 3: Let it cool off before adding your fav toppings!
- Step 4: Add all the toppings & wrap like a burrito!
Easy Keto Wraps Recipe (Gluten-Free Zucchini Wraps)
Ingredients
Equipment
Method
- Grate and Drain the Zucchini: Grate 2 small zucchini on the large holes of a box grater — no need to peel them first. Then squeeze, squeeze, squeeze. Wrap the shreds in a clean kitchen towel and wring out as much liquid as you can, let it sit a minute, then squeeze again — you'll be shocked how much more comes out the second time. You want it very, very drained. Soggy zucchini means a soggy wrap! (WATCH VIDEO BELOW)
- Mix Everything Together: In a large bowl, combine the drained zucchini, eggs, mozzarella, chia seeds, ground flaxseed, and salt. Stir until everything is evenly combined.
- Let It Rest — Don't Skip This!: Let the mixture sit for 10 minutes while your oven preheats to 390°F (200°C). This is when the magic happens — the chia seeds and ground flax absorb the remaining moisture and turn into a natural binder that holds the wrap together. No flour needed!
- Mix Again and Shape: Give the mixture one more good stir — it will have thickened noticeably. Transfer it to a parchment-lined baking sheet and use your hands or the back of a spoon to shape it into a thin, even circle. Keep the thickness consistent from the center to the edges so it bakes evenly. (WATCH VIDEO BELOW)
- Bake: Bake for 20–25 minutes, until the wrap is set in the center and the edges are turning golden.
- Cool, Then Fill: Let the wrap cool before filling — it firms up and becomes more flexible as it cools. Then load it up! I go for cream cheese and mortadella, but scrambled eggs, deli turkey, tuna salad... honestly, anything goes. (WATCH VIDEO BELOW)
Notes
- Squeeze the zucchini like you mean it. This is the single biggest factor in whether your wrap holds together. Squeeze once, rest a minute, squeeze again — the drier the zucchini, the sturdier the wrap.
- Don't skip the 10-minute rest. This is the step that makes these wraps work without any flour at all — the chia and flax need those 10 minutes to soak up moisture and gel into a binder. It lines up perfectly with your oven preheating, so you're not even waiting extra time.
- Mix again right before shaping. The mixture thickens as it rests, so one more stir redistributes everything evenly before it goes on the pan.
- Use low-moisture mozzarella. Fresh mozzarella balls are packed in water — exactly what we're trying to avoid. Stick with block or bagged shredded mozzarella.
Storage
- Fridge: store cooled wraps in an airtight container for 3–4 days, with parchment paper between them if you've baked a batch.
- Reheat: warm in a dry pan over medium heat for 30–60 seconds per side, or microwave for 10–15 seconds. The pan method keeps them from going soft.
- Freezer: zucchini wraps generally freeze well — layer parchment between wraps, seal in a freezer bag, and freeze for up to 2 months. Thaw in the fridge before reheating. (See Missing Details — confirm before publishing.)
Tried this recipe?
Let us know how it was!
Substitutions
- Mozzarella: grated cheddar, gouda, or Monterey Jack all work — any low-moisture melting cheese is fine here.
- Dairy-free: a dairy-free shredded "mozzarella-style" cheese that melts well is your best bet. The texture may differ slightly, but the chia and flax still do the binding.
- Chia seeds: swap for an extra tablespoon of ground flaxseed if that's what you have on hand.
Frequently asked questions
Squeeze as much water as possible out of the grated zucchini before mixing — this is the single most important step in this recipe. Wrap the shreds in a clean kitchen towel and wring hard, rest a minute, then wring again. The 10-minute rest also helps, because the chia seeds and ground flax absorb whatever moisture is left.
The rest gives the chia seeds and ground flaxseed time to absorb moisture and form a gel that binds the wrap together — it's what lets this recipe work without any flour. Skip it, and the wrap is much more likely to fall apart. Since your oven needs about that long to preheat to 390°F anyway, you're not losing any time.
Yes — these wraps contain no wheat, no gluten, and no nuts of any kind. Unlike most keto wraps, which rely on almond flour, these use chia seeds and ground flaxseed as the binder, so they're safe for nut-free kitchens. Always double-check your individual ingredient labels if you're cooking for someone with celiac disease or a severe allergy.
Anything you'd put in a regular wrap! My favorite is cream cheese and mortadella, but scrambled eggs and cheese, deli turkey with greens, tuna salad, or grilled chicken with a swipe of mayo are all delicious. You can even fold one over with extra cheese and toast it in a dry pan for a quick quesadilla.
No — leave the skin on. It's thin, tender, and completely disappears into the wrap once grated, plus it adds extra fiber and a little color.
Yes, these wraps are perfect for meal prep. Bake them, let them cool completely, and store them in an airtight container in the fridge for 3–4 days with parchment between each wrap. Reheat in a dry pan for 30–60 seconds per side before filling.
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Pairing
These are my favorite desserts to serve with this recipe:
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