Quick. Pretty. Delicious. It's a wrap! Our gluten-free and keto version of a flatbread for wraps and sandwiches is the perfect foundation for this yummy, Instagram-worthy lunch. Make wraps ahead and freeze for a quick, everyday meal, anytime.
May 7 2018 recipe by Anne Aobadia, photo by Emma Shevtzoff, nutritional review by Franziska Spritzler, RD, CDE in Recipes, Lunch, Meal
Quick. Pretty. Delicious. It's a wrap! Our gluten-free and keto version of a flatbread for wraps and sandwiches is the perfect foundation for this yummy, Instagram-worthy lunch. Make wraps ahead and freeze for a quick, everyday meal, anytime.
USMetric
4 servingservings
Ingredients
Wraps
- ½ lb 220 g cauliflower
- 1¼ cups (5 oz.) 300 ml (140 g) mozzarella cheese, shredded
- 1 1 eggeggs
- 1 1 egg whiteegg whites
- 2 tbsp 2 tbsp light olive oil
- 1 tbsp 1 tbsp dried parsley
- 2 tsp 2 tsp ground psyllium husk powder
- ½ tsp ½ tsp ground cumin
- ½ tsp ½ tsp salt
- ¼ tsp ¼ tsp ground black pepper
Filling
- 7 oz. (4⁄5 cup) 200 g (210 ml) cream cheese
- 1 tbsp 1 tbsp Dijon mustard
- 1 tbsp 1 tbsp olive oil
- ½ cup 120 ml microgreens
- 7 oz. 200 g brie cheese
- 10 oz. 280 g deli roast beef
- 1 (2¼ oz.) 1 (60 g) carrotcarrots
- salt and ground black pepper
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Instructions
Instructions are for 4 servings. Please modify as needed.
Wraps
Preheat the oven to 350°F (175°C). Divide cauliflower into small pieces and pulse into crumbs using a food processor.
Add remaining ingredients and mix into a smooth batter. Let the mixture rest for 5-10 minutes.
Spread the batter out on n a baking tray lined with parchment paper, about ¼" (5 mm) thick.
Bake for 15 minutes until it turns a nice golden color. Remove from the oven and flip the flatbread upside down directly onto another sheet of parchment paper. Return to the oven and bake for a few more minutes until golden on the other side.
Remove from oven and cut into slices. Allow to cool before filling.
Filling
Mix cream cheese, mustard, olive oil, and microgreens into a spread. Season with salt and pepper.
Spread generously onto each wrap and top with sliced roast beef, brie, and carrot sticks. Finish off with some extra microgreens.
Tips
Store this flatbread in a plastic bag in the refrigerator for 3-4 days or in the freezer for up to one month. Thaw at room temperature.
Feel free to adjust the wrap seasoning to your personal preferences. Substitute herbs like thyme, tarragon, or oregano for the microgreens.
When it comes to the cheeses, it doesn't have to be brie. Use any cheese, or a combination.
You can use broccoli instead of cauliflower for the flatbread.
Recommended special equipment
Food processor
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💬 Have you tried this recipe?
What did you think? Please share your thoughts in the comment section below!
20 comments
1
Kristie
April 26 2018
What are some suggested alternatives to the garden cress? I've never heard of it or seen it in any stores here in Canada. It looks like alfalfa sprouts in the picture, and we can buy watercress here...would either of those be a good substitute?
2
Bluenoser
April 30 2018
Its a peppery herb used a lot in European recipes, you could use spicy radish sprouts or alfalfa sprouts. Alternatively use other chopped herbs like parsley, chives, tarragon, green onion tops , even finely diced radishes instead, or could use some grated or prepared horseradish and mix that into the cream mixture.
Having said that Cress is easy to grow, just sprinkle seeds on a damp papertowel on a plate and keep lightly moist in a sunny spot and in a few days you have cress. I love it chopped up in eggsalad! Also good mixed into cottage cheese or hifat greek yogurt or sourcream on top of keto crackers or seed bread!
Cheers!3
Jimmie
May 2 2018
Does the recipe mean RAW cauliflower?
Reply: #6
- 1 comment removed
5
S
May 8 2018
My new favourite salad! (didn't make the wrap, don't like cauliflower but may try a broccoli wrap soon)
6
Reply to comment #3 by Jimmie
Kristin Berglund Team Diet Doctor
May 8 2018
Does the recipe mean RAW cauliflower?
Hi!
Yes, it's raw cauliflower.
Best,
Kristin7
Ngaere
May 10 2018
Hi there, I would like to know how many carbs are in a single wrap without any fillings, assuming that the recipe for the wraps makes four in total. Hope you can help, thanks
8
Ross
May 11 2018
Hi Ngaere,
You can work out the carbs in any recipe by entering all the ingredients into Cronometer.com. Go to My Foods and add as a recipe and set how many serves it makes. I did this for the wraps (only) above. I put in the egg as 50g (large) and the egg white the same size egg. I put in 1.5 tsp of ground Psyllium husks. I came up with 3.4g of net carbs, 13.8g of protein and 22.9g of fat per serving.
Hope that helps,
RossReply: #10
9
Thea
May 13 2018
Hi!
I am extremely allergic to psyllium husk - any alternative please!?
Thea10
Reply to comment #8 by Ross
Ngaere
May 14 2018
Thanks Ross, awesome help, best regards Ngaere
11
Kristan
June 2 2018
This was amazing. The wrap was really good, and I would use it to make other sandwiches, or even wrap a burger or sausage in it. I had to cook it about 5-10 minuteslonger to get a good golden colour.
I didn't have any micro greens, I threw in a few pieces of spinach as that's what I had on hand. I think sprouts would add a nice crunch. I made my own roast beef in the slow cooker since any deli roast beef I have seen has added sugar and or wheat fillers.12
Sk
March 1 2019
Hi
Does the wrap give out water while baking due to the cauliflower?Reply: #13
13
Reply to comment #12 by Sk
Kristin Parker Team Diet Doctor
March 2 2019
Does the wrap give out water while baking due to the cauliflower?
It shouldn't. You can wring it in a towel first if you are concerned about that.
14
Michelle
May 3 2019
What will varying the Psyllium Husk between 1 and 2 teaspoons change? Not sure what I should be looking for, to decide on the amount.
Thanks, MichelleReply: #15
15
Reply to comment #14 by Michelle
Kristin Parker Team Diet Doctor
May 4 2019
What will varying the Psyllium Husk between 1 and 2 teaspoons change? Not sure what I should be looking for, to decide on the amount.
Thanks, MichellePsyllium absorbs a lot of moisture. Start with 1t and if the batter seems too liquid, you can add more psyllium.
16
Szid
July 7 2020
Can I use frozen cauliflower?
Reply: #18
17
Kathy
July 7 2020
I ended up mixing everything up in a food processor and got a nice smooth batter which spread to cover a whole 1/2 sheet pan. The recipe does not mention it, but you should probably spray/grease the parchment paper because I did not and quite a bit stuck to the parchment. My baking time took about twice as long. Overall flavor was pretty good and it did hold up as a wrap - even with part of it getting pulled off with the parchment!
18
Reply to comment #16 by Szid
Kristin Parker Team Diet Doctor
July 7 2020
Can I use frozen cauliflower?
Frozen cauliflower may retain more moisture than raw/fresh cauliflower and likely would not work the same in this recipe.
19
Luke
January 6 2021
Amazing recipe, some tips -
If you only have a blender instead of a food processor, I tried using frozen cauliflower rice instead and it blended up much easier since the water doesn't mush everything up.
Instead of just using raw carrot sticks, I cooked the carrot sticks in some oil with Mixed Herbs, S&P, Chilli Flakes and Paprika, came out almost like fries.
I also cooked the brie alongside the carrots.
I also used rocket instead of cress, felt much more like a wrap.Reply: #20
20
Reply to comment #19 by Luke
Crystal Pullen Team Diet Doctor
January 6 2021
Amazing recipe, some tips -
If you only have a blender instead of a food processor, I tried using frozen cauliflower rice instead and it blended up much easier since the water doesn't mush everything up.
Instead of just using raw carrot sticks, I cooked the carrot sticks in some oil with Mixed Herbs, S&P, Chilli Flakes and Paprika, came out almost like fries.
I also cooked the brie alongside the carrots.
I also used rocket instead of cress, felt much more like a wrap.Thank you for sharing your tips!
21
Deborah
March 29 2021
This recipe was a winner with my family! The wrap...smells, tastes and looks great! It really held up while eating also. My substitutions....I used what I had on hand. Italian seasonings instead of parsley. Pastrami instead of roast beef. And lettuce instead of microgreens. It was delicious! Thank you Anne Aobadia!
