Recently, I started making the occasional “tuna wrap” for a low-carb on-the-go meal. Today, I ran out of tuna and had to find a substitute: Avocado! Here’s a great quick recipe for those days when you’re too tired to cook or in a hurry. It’s a good “pack lunch” option, too.
The Low Carb Sandwich Wrap
There are increasing numbers of low-carb sandwich wraps out there. I’ve used low-carb tortillas (La Tortilla is pretty good—obtained on Amazon), a sweet potato wrap (BFree–at Harris Teeter) and a “white” wrap (Tumaro’s–available at Giant Food) very successfully. La Tortilla’s are sturdy and the flavor is okay. Definitely my go-to for enchiladas and tacos.
Low carb wraps usually weigh in at about 6 net carbs. That’s usually better than low carb breads (which can be 10-12 net carbs). Some people use lettuce leaves for wraps — which can be a bit messy. Low-carb wraps are nicely packable. I can put one in a baggie and order a sandwich at any sandwich shop or even use it to contain a gyro, cutting the carbs on take-out.
They’re definitely not on everyone’s list of “keto” products, of course. Wheat is involved, and wheat definitely is on my list of “acid reflux” triggers. I try to keep the use of these items down to once or twice a week.
Sometimes, a sandwich
When I work late, or on a busy Saturday, a super-quick sandwich helps keep me “on plan.” I’ve been trying to eat more fish, and tuna salad is an easy way to do that. This weekend, I went to work on my signature tuna salad wrap and discovered that the can of tuna fish I thought I had in my pantry—was a can of cat food. (Oh my.) I had been thinking about the new “avocado toast” that’s filtered on to menus from the West Coast. I’d bought some avocados to test some recipes — so hmmm. Why not an avocado wrap instead?
This is a a really simple sandwich. Here’s the ingredients
- A low-carb sandwich wrap
- Shredded cheese (I used Trader Joe’s three cheese blend of mozzerella, cheddar and ) — 2 tablespoons
- Pre-cooked bacon (3 strips)
- A ripe avocado
- Garlic paste (1 tablespoon)
- Lime juice (1 tablespoon or thereabouts)
- Optional: a dash of cumin, onion powder and chili powder
I put the wrap on a plate and the pre-cooked bacon on it in an “H” pattern: two slices parallel, one across.
I put the cheese down the middle of the wrap.
I microwaved the wrap, with the bacon and cheese, for 90 seconds. Cheese should be bubbly!
Next, I split the avocado, scooped it into a bowl. I added the garlic paste, lime juice and a good dash of salt and mixed it all together. You can substitute your favorite guacamole recipe for this. Adding chopped tomatoes and sweet onions would be a great addition. That might add a carb. Cumin, chili powder and onion powder can be added as an option to kick up the flavor.
I put the avocado mixture into wrap with the cheese and bacon and there we have the ABC (Avocado, Bacon & Cheese) Wrap.
I estimate that this is about 7 carbs net total–much of it will depend on the kind of wrap you use.
No picture! I was so hungry, I ate it immediately. It was so good, salty from the bacon, cheesy and cream–and the bacon added some nice texture. Why pre-cooked bacon? Convenience. This is definitely a keeper recipe, easy to put together, with lots of good fat. I’ll post a picture soon.