If you’re looking for a way to ditch the flour without losing the “hand-held” joy of a wrap, you’ve hit the jackpot with this zucchini wrap recipe.
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By using zucchini as the base, you’re not just cutting carbs; you’re sneaking in a massive serving of fibre via vegetables before you even get to the stuffing.
These wraps are naturally gluten-free, vegetarian, low carb, and keto-friendly, making them a great “blank canvas” for almost any diet.
Ingredients You’ll Need
- Wrap Base is mainly zucchini (thinly sliced). If you prefer use potato, sweet potatoes, carrot, or a mix of these vegetables.
- Grated Cheese is the “glue” to bind the base and transform into a crispy goodness. Use cheddar, gouda, shredded mozarella or parmesan.
- Seasoning: Salt and Pepper, Add a pinch of chili flakes or smoked paprika to the wrap batter for a smoky kick.
- Stuffing of this wrap is lettuce, grilled tofu, tomatoes, onoion, and a generous spread of high protein chipotle sauce.
Optional Ingredients: Whipped Tofu, Hummus, Rocket or Baby Spinach Leaves, Grilled Paneer, Avocado Slice or Spread, Chicken, or any other dip or protein of choice to stuff inside the wrap.
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How To Make Zucchini Wrap
1. Prep the Zucchini
- Nicely wash the zucchini and wipe with a kitchen napkin.
- Cut it into thin, equal size circles/rounds. If you want, use mandolin slicer for the purpose.
- Spread them on a paper towel and gently press with another paper towel to absorb excess moisture.
2. Cook till Crisp
- Brush or spray a flat pan with oil.
- Arrange zucchini slices in a pan, neatly overlapping to form a rectangle or sqaure. Sprinkle salt and pepper.
- Sprinkle grated cheese over the zucchini slices to cover the gaps.
- Let the wrap cook over low heat till zucchini and cheese are golden and crisp. This might take 12 – 15 minutes.
- Once its easy to flip and pick the wrap, transfer it to a flat surface to prepare the wrap.
3. Stuff and Roll
- Pile your fresh veggies in the center, along with grilled tofu, drizzle a thin layer of hummus over the wrap, and gently fold it.
- Zucchini Wrap is ready to serve.
Hina’s Tried and True Tips
- Even Size: While slicing make sure zucchini slices are of even size. Thick slices will take longer duration to become crisp.
- Bake or Cook in a Pan: This zucchini wrap you can bake or cook on stovetop. I personally find the stovetop method more convenient.
- Grate and Bake: Another way to making these low carb wraps is by grating the vegetables, combining with an egg or flax meal, seasoning like zucchini fritters and spread on a silicone baking sheet. Bake till crisp.
- Meal Prep: You can bake the wraps ahead of time! Store them in the fridge with parchment paper between them. When you’re ready to eat, just cold-stuff them or give them a quick 30-second warm-up.
Watch Zucchini Wrap Video
Do you love to eat seasonal vegetables? Try this flavoursome Herb Beetroot Salad, Balsamic Roasted Carrots, or the refreshing Green Beans Salad.
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Low Carb Zucchini Wrap Recipe
If you’re looking for a way to ditch the flour without losing the "hand-held" joy of a wrap, you’ve hit the jackpot with this zucchini wrap recipe.
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Servings: 2 wraps
Calories: 208kcal
Ingredients
Ingredients For Wrap
- 1 large zucchini
- ½ Cup grated cheese
- ¼ teaspoon salt or to taste
Ingredients For Stuffing
- handful of romaine lettuce
- 1 small tomato, sliced
- 1 small onion, sliced
- 100 gram firm tofu, grilled
- 2 tablespoon chipotle sauce
Instructions
- Nicely wash the zucchini and wipe with a kitchen napkin. Cut it into thin, equal size circles/rounds. If you want, use mandolin slicer for the purpose. Spread them on a paper towel and gently press with another paper towel to absorb excess moisture.
- Brush or spray a flat pan with oil. Arrange zucchini slices in a pan, neatly overlapping to form a rectangle or sqaure. Sprinkle salt and pepper.
- Sprinkle grated cheese over the zucchini slices to cover the gaps. Let the wrap cook over low heat till zucchini and cheese are golden and crisp. Once its easy to flip and pick the wrap, transfer it to a flat surface to prepare the wrap.
- Pile your fresh veggies in the center, along with grilled tofu, drizzle a thin layer of hummus over the wrap, and gently fold it.
- Zucchini Wrap is ready to serve.
Recipe Notes:
How To Bake Zucchini Wrap:
- Preheat your oven to 200°C (400°F).
- On a baking sheet lined with parchment paper or silicon baking mat, arrange the slices to form a square or rectangle. Sprinkle cheese.
- Pop them in the oven for 15–18 minutes. You’re looking for the edges to turn golden brown and the centers to feel firm. Let them cool for at least 5 minutes before peeling them off the parchment—this helps them “set” so they don’t tear.
- Do not try this on a greased pan alone. You must use parchment paper or a silicone baking mat, or the wrap will stick and break your heart.
Nutrition
Calories: 208kcal | Carbohydrates: 12g | Protein: 14g | Fat: 12g | Saturated Fat: 6g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Cholesterol: 28mg | Sodium: 838mg | Potassium: 621mg | Fiber: 3g | Sugar: 7g | Vitamin A: 1007IU | Vitamin C: 47mg | Calcium: 302mg | Iron: 2mg
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