Keto Deli-Style Lunch Wraps [with Homemade Flatbread]

Looking for a new keto-friendly lunch idea? Look no further because we’ve got the solution: our gluten-free and keto-friendly flatbread, designed specifically for wraps and sandwiches. Our favorite fillings include thick slices of ham, salami, and leafy greens, but the choice is yours. It’s the ideal canvas for crafting a mouthwatering lunch that will leave you satisfied and ready to take on the rest of the day.

This quick and easy recipe allows you to whip up a batch of wraps in no time. The flatbreads are made with cauliflower and egg, so you can enjoy a wrap without the carbs. With their perfect texture and subtle flavor, these wraps provide the ideal foundation for various fillings and toppings.

But that’s not all! Using our flatbread recipe, you can prepare a large batch ahead of time and freeze them for a hassle-free everyday meal whenever you need it. Simply thaw one, fill it with your favorite ingredients, and enjoy a satisfying lunch without any fuss.

Prepare to be impressed by the convenience and delectability of these deli-style lunch wraps. Whether you’re packing them for busy work days or sharing them with friends, they are guaranteed to be tasty and satisfying. So go ahead, make a batch of flatbreads, fill them with our recommended fillings, or pick your own, and savor the deliciousness of these versatile flatbread wraps.

Read the full recipe with full nutrition breakdown and step-by-step pictures over at:


Homemade Wraps:
8 ounce raw cauliflower
1 1/4 cup mozzarella cheese, shredded
1 large egg
1 large egg white
2 tablespoon olive oil
1 tablespoon Italian seasoning
2 teaspoon ground psyllium husk powder
salt and pepper, to taste

Wrap Filling:
8 tablespoon ranch dressing
4 ounce spring mix
8 ounce deli-sliced ham
8 ounce deli-sliced salami

Nutrition Summary: This makes a total of 4 servings of Keto Deli-Style Lunch Wraps. Each serving comes out to be 627 calories, 49.7g fats, 6.5g net carbs, and 34.9g protein.


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  1. @ffaubert1 on October 18, 2023 at 7:19 pm

    Great video. Can these be frozen? If not, how long can they stay on the counter before rhey won’t bend anymore?


    • @RuledMe on October 18, 2023 at 7:32 pm

      Thanks! Yes, the flatbread can be frozen. I’d recommend cutting them into portions and then storing them. You can use a resealable bag to freeze, just add some paper towels or parchment between the layers so it doesn’t stick together too much.

  2. @tonyhanna1392 on October 18, 2023 at 10:28 pm

    Hi RM. Is the husk powder you use Psyllium husk powder?

    • @RuledMe on October 18, 2023 at 10:36 pm

      Hey – yes, it is!

    • @jodybogdanovich4333 on October 19, 2023 at 4:00 pm

      Yay! I have some I was supposed to mix into a drink daily for my IBS but found something I like better. So now I have a use for the psyllium powder!

  3. @Lucinda_Jackson on October 19, 2023 at 2:49 am

    Looks delicious! I haven’t made flatbread in a couple of years. I need to fix that with this recipe.

    Just wanted to add that the Description says the flatbreads have no carbs, but that’s not correct. I was puzzled be wise cauliflower has carbs. When I figured it in Carb Manager (I entered the recipe there since I store many recipes there), it came out to Total Carbs of 5.3g, Fiber of 2.2g making Net Carbs of 3 for 1 serving. 😉

    • @RuledMe on October 19, 2023 at 3:22 pm

      Glad you think so! Maybe it’s just bad wording, I changed it to “without the carbs” instead of “without any carbs”, comparatively I meant when you consider most store-bought (non-keto branded) wraps.

    • @Lucinda_Jackson on October 19, 2023 at 3:24 pm

      Yes, I understood that’s probably what you meant. But there are sooo many who don’t really understand at all and if they’re eating 2 of these, that’s 6 carbs that they might not be taking into account. When you’re only eating 20 carbs a day, that’s over a quarter of your allowed carbs!

    • @RuledMe on October 19, 2023 at 3:33 pm

      That’s fair – I do include the nutrition info for everyone so they can decide on their own serving sizes according to their own macros. The flatbreads are somewhat calorie-dense (as most things on keto) so 2 even without filling would be ~500 calories which would make a good sized meal once filled with additional toppings. Hope that helps clarify 😊 @@Lucinda_Jackson

  4. @campsitesweden on October 19, 2023 at 1:56 pm

    Hi, I really like the recepies here! However, I suggest skipping the background music and instead use the natural sounds from the baking process. Buts thats my taste. Keep up the good work!

    • @RuledMe on October 19, 2023 at 3:24 pm

      Thanks! I’ve been using background music for several years now and I think most of the subscribers for the channel are okay with that. I do agree that the natural sounds of making the food can be nice but it leads to needing to record more things, edit more things, and potentially re-shoot certain scenes if we don’t get what we’re after sound-wise. Because of this, I just don’t think we’ll be doing that as shooting these videos is already quite time intensive.

    • @campsitesweden on October 20, 2023 at 2:05 pm

      ​@@RuledMeyeah thats right, adding more audio will make editing more demanding. Ok, anyway, looking forward to the next vid!

    • @RuledMe on October 20, 2023 at 2:23 pm

      Not sure if that’s sarcasm but it sounds like it – you have to remember that some noises in the kitchen tend to be pretty loud. The peaks would all need to be edited down and other sounds would need to be normalized to keep the levels consistent across all videos@@campsitesweden

  5. @michelemonet7616 on October 19, 2023 at 2:20 pm

    Can’t wait to try these, thanks so much! ❤

    • @RuledMe on October 19, 2023 at 3:22 pm

      I’d love to know what you think when you do 😊

  6. @Rocketscientist66 on October 19, 2023 at 3:15 pm

    Wow, looks real easy and no squeezing the cauli juice 😋

    • @RuledMe on October 19, 2023 at 3:22 pm

      I hope you get a chance to try it!

  7. @barmeyblonde on October 23, 2023 at 10:14 pm

    It’s been awhile since I’ve been inspired for new keto recipes. I’m glad I found this channel. Thanks for sharing with the world.

    • @RuledMe on October 23, 2023 at 11:38 pm

      You’re very welcome – glad they help 😊

  8. @dylis97 on October 24, 2023 at 2:48 am

    looks real easy,thanks so much!

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