Low-Carb Baked Vegetable Wrap (No Flour)

This veggie-packed wrap is soft, flexible, protein-rich, and perfect for low-carb or keto lifestyles. It’s baked, not fried, and endlessly customizable.

 Time & Yield

• Prep: 15 minutes
• Bake: 30–35 minutes
• Total: ~50 minutes
• Serves: 2 large wraps or 4 small wraps

 Ingredients

Vegetable Wrap Base (No Flour)

• 1 cup zucchini, finely grated
• 1 cup cauliflower rice (fresh or thawed frozen)
• 2 large eggs
• ½ cup shredded mozzarella cheese
• ¼ cup grated Parmesan cheese
• ½ tsp salt
• ¼ tsp black pepper
• ½ tsp garlic powder
• ½ tsp Italian seasoning (optional)

Filling

• ½ cup cream cheese, softened
• 1 clove garlic, minced (or ½ tsp garlic paste)
• 4–6 slices ham (or turkey/chicken slices)
• 1 cup fresh spinach leaves
• Optional: sliced mushrooms, olives, or roasted bell peppers

 Instructions

Step 1: Prep the Vegetables

1. Grate zucchini and squeeze out as much liquid as possible using a clean kitchen towel.
2. If using frozen cauliflower rice, thaw and squeeze dry as well.

Step 2: Make the Wrap Base

1. Preheat oven to 180°C / 350°F.
2. In a bowl, mix zucchini, cauliflower rice, eggs, mozzarella, Parmesan, salt, pepper, garlic powder, and seasoning.
3. Spread the mixture evenly (¼-inch thick) onto a parchment-lined baking tray, forming a rectangle.

Step 3: Bake

• Bake for 25–30 minutes until set, lightly golden, and flexible (not wet).

Step 4: Fill & Roll

1. Mix cream cheese with minced garlic.
2. Spread evenly over the baked veggie base.
3. Layer ham and spinach on top.
4. Carefully roll into a tight log using the parchment paper.

Step 5: Final Bake

• Return to oven for 8–10 minutes until warmed through and lightly crisp on the outside.

Step 6: Slice & Serve

• Let rest 5 minutes, then slice and serve.

 Nutrition Information (Approx. per large wrap)

• Calories: ~280 kcal
• Protein: 18–20 g
• Fat: 20 g
• Net Carbs: ~5–6 g
• Fiber: ~3 g
• Sugar: ~2 g

 Low-carb
 Gluten-free
 Keto-friendly

 Allergen Information

Contains:

• Dairy: mozzarella, Parmesan, cream cheese
• Eggs

May contain (depending on add-ins):

• Soy (some ham or deli meats)

Does NOT contain:

• Flour
• Wheat
• Nuts
• Sugar

Dairy-free option: Use dairy-free cheese + dairy-free cream cheese
Vegetarian option: Skip ham, add grilled mushrooms or roasted veggies

 Q & A

Q: Can I make this ahead of time?
Yes. Bake the veggie base, cool completely, wrap, and refrigerate up to 24 hours. Fill and re-bake before serving.

Q: Can I freeze it?
The baked veggie base freezes well for up to 1 month. Do not freeze after adding cream cheese.

Q: Why is my wrap soggy?
Excess moisture from zucchini or cauliflower. Always squeeze very well.

Q: Can I cook this in an air fryer?
Yes. Bake base at 170°C / 340°F for 15–18 minutes, then reheat rolled wrap for 3–4 minutes.

Q: Is this keto?
Yes, when using full-fat cheeses and low-carb deli meat.

 Pro Tips

• Add chili flakes for heat
• Use smoked cheese for deeper flavor
• Slice and pan-sear leftovers for a crispy snack

• Author
• Recent Posts

Sara Mitchell

Sara Mitchell is an expert restaurant content creator who writes easy-to-read guides about CAVA and other Mediterranean fast-casual chains in the United States. She covers locations, menus, prices, and hours, making it simple for visitors to find nearby restaurants and what to order quickly.

With years of experience in restaurant research and local SEO, Sara creates accurate, user-friendly guides that work for both people and search engines. Her goal is to help users go from search results to their nearest restaurant or menu choice with as few clicks as possible.

Latest posts by Sara Mitchell (see all)

• Copycat Taco Bell Mexican Pizza - May 18, 2026
• Thai Lime-Garlic Steamed Fish - May 18, 2026
• Zero-Point Creamy Chicken Salad (High-Protein & Guilt-Free) - May 18, 2026