Zero carb wraps are easier than you think. Below are three reliable methods that use only animal products, so net carbs stay at or near zero. Pick the method that fits your tools and taste, then fill and roll.

Key principles

• Thin and even batter or puree gives flexibility.
• Low heat and patience prevent browning and cracking.
• Cool briefly to set, but keep a little steam to stay pliable.
• Rewarm before filling if a wrap feels stiff.

Method 1: Egg-white and gelatin crepe (virtually zero carbs)

This makes a soft, flexible wrap that behaves like a wheat tortilla.

Ingredients for 2 wraps

• 120 g liquid egg whites (about 4 large whites)
• 4 g unflavored gelatin powder (about 1¼ tsp)
• 30 ml cold water to bloom the gelatin
• Pinch of salt and optional seasonings

Steps

1. Bloom gelatin: sprinkle it over the cold water, let stand 5 minutes.
2. Whisk egg whites with salt. Warm the bloomed gelatin in the microwave for 5 to 10 seconds until fluid, then whisk it into the egg whites.
3. Heat a 25 cm nonstick skillet on low. Lightly oil and wipe clean.
4. Pour half the mixture, tilting to a thin, even circle. Cover with a lid. Cook 1½ to 2 minutes until edges lift and the surface looks set.
5. Flip gently and cook 15 to 30 seconds more. Slide onto a plate and cover with a towel. Repeat.

Texture tuning

• More tenderness: add 10 ml water to the batter.
• More strength: increase gelatin to 5 g total.

Notes

• Egg whites and gelatin are effectively zero carb. If you use whole eggs, count about 0.6 g carbs per egg.

Method 2: Cheese sheet wrap (near zero carbs)

Crisp when hot, flexible once it cools for 1 to 2 minutes.

Ingredients for 1 wrap

• 56 g shredded low-moisture mozzarella or provolone
• Optional pinch of garlic powder or Italian herbs

Oven version

1. Heat oven to 190 C or 375 F.
2. On parchment, spread cheese into a 20 to 22 cm circle.
3. Bake 5 to 7 minutes until bubbling with light golden edges.
4. Cool 60 to 90 seconds until flexible. Blot oil, then lift the parchment and peel off.

Skillet version

1. Dry skillet on medium-low.
2. Sprinkle cheese in a thin circle. Cook until bubbling and edges barely color.
3. Let cool slightly, then lift off.

Notes

• Most cheeses have trace carbs. Expect 0 to 1 g per wrap depending on cheese.

Method 3: Chicken protein wrap (true zero carbs)

Sturdy and neutral in flavor. Great for hot fillings.

Ingredients for 2 wraps

• 220 g raw chicken breast, cubed
• 1 large egg white
• 4 g fine salt
• Optional spices

Steps

1. Line a sheet pan with parchment and oil lightly. Heat oven to 200 C or 400 F.
2. Blend chicken, egg white, salt, and spices to a smooth paste.
3. Spread into two thin circles about 20 cm each. Wet a spatula to smooth.
4. Bake 8 to 10 minutes until just set. Flip by placing a second sheet of parchment on top, invert, peel off the first parchment.
5. Bake 3 to 5 minutes more until the surface looks dry and the center reaches 74 C or 165 F. Cover with a towel to keep steam in.

Thickness guide

• Aim for 1 to 2 mm before baking. Too thick becomes rubbery. Too thin can tear.

Filling ideas that keep carbs at zero

• Sliced roast beef with salt and butter
• Shredded chicken tossed with mayonnaise
• Tuna with mayonnaise and black pepper
• Bacon and scrambled eggs with cheese slices
• Deli turkey stacked with cheddar and a swipe of mayonnaise

Tip

• Most condiments add carbs. Stick to mayonnaise, salted butter, or plain cheese if you want true zero.

Rolling and serving

• Rewarm a wrap in a covered skillet on low for 20 to 30 seconds.
• Add filling in a narrow line, fold the sides inward, then roll from the bottom up.
• For grilled texture, press in a dry skillet 30 to 45 seconds per side.

Make-ahead and storage

• Refrigerate wrapped in parchment inside a zip bag for up to 4 days.
• Freeze with parchment between layers for up to 2 months. Thaw in the fridge.
• Rewarm covered to restore flexibility.

Troubleshooting

• Wrap cracks: cooked too hot or too long. Lower heat and cover to trap steam.
• Sticks to pan: use high quality nonstick, keep heat low, and wipe a thin film of oil.
• Too eggy taste: add salt, white pepper, and a pinch of garlic or onion powder.
• Chicken wrap rubbery: spread thinner and pull from the oven as soon as set.

Batch scaling

• Egg-white crepes: multiply all ingredients by 3 for 6 wraps.
• Cheese sheets: 56 g cheese makes one wrap. Scale per wrap.
• Chicken wraps: 440 g chicken and 2 egg whites make 4 wraps.

Quick pick guide

• Soft and tortilla-like: egg-white and gelatin crepe.
• Fast and rich: cheese sheet wrap.
• Very sturdy and heat-friendly: chicken protein wrap.

Use one method as your base, dial thickness and cook time to your pan, and you will have a reliable zero carb wrap ready for any meat-heavy filling.