Keto Spicy Bean Wrap
Elevate your keto meal game with this savory and satisfying Keto Spicy Bean Wrap! Crafted with low-carb coconut flour tortillas, this recipe swaps traditional beans for nutrient-rich cubed eggplant and zucchini, making it a perfect addition to your keto-friendly repertoire. Bursting with bold flavors from garlic, smoked paprika, chili powder, and ground cumin, the spiced vegetable filling is complemented by creamy avocado slices, fresh chopped cilantro, and optional cheddar cheese for an indulgent touch. Quick to prepare in just 30 minutes, these wraps are ideal for busy weeknights or lunch on-the-go. Serve with crisp lettuce leaves for an extra crunch, and enjoy a wholesome wrap packed with flavor and texture—all without breaking your keto diet.
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Recipe Information
Ingredients
- 4 pieces Coconut flour tortillas (keto-friendly)
- 1 cup Eggplant (cubed, as a low-carb bean substitute)
- 1 cup Zucchini (cubed)
- 2 tablespoons Olive oil
- 2 cloves Garlic cloves (minced)
- 1 medium-sized Green bell pepper (diced)
- 2 tablespoons Tomato paste
- 1 teaspoon Chili powder
- 1 teaspoon Ground cumin
- 0.5 teaspoon Smoked paprika
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 tablespoons Fresh cilantro (chopped)
- 1 medium-sized Avocado (sliced)
- 0.5 cup Shredded cheddar cheese (optional, omit if dairy-free)
- 4 pieces Lettuce leaves (for extra wrap layers if desired)
Instructions
Heat the olive oil in a large skillet over medium heat.
Add minced garlic and cook until fragrant, about 30 seconds.
Add diced green bell pepper, cubed eggplant, and zucchini to the skillet. Sauté for 5-7 minutes until softened.
Stir in tomato paste, chili powder, ground cumin, smoked paprika, salt, and black pepper. Cook for an additional 2-3 minutes, allowing the spices to blend with the vegetables.
Remove the skillet from heat and mix in the chopped cilantro.
Warm the coconut flour tortillas in a dry skillet for about 15-20 seconds on each side or until pliable.
To assemble the wraps, lay a tortilla flat and spoon a generous portion of the spicy vegetable mixture into the center.
Top with sliced avocado, shredded cheddar cheese (if using), and additional cilantro if desired.
Optionally, add a lettuce leaf on top of the filling for extra crunch and to prevent overfilling.
Fold the sides of the tortilla inward and roll tightly to form a wrap.
Repeat with the remaining tortillas and filling.
Serve immediately and enjoy your flavorful, keto-friendly wraps!
Nutrition Facts
Calories |
316 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 24.3 g | 31% | |
| Saturated Fat | 9.0 g | 45% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 40 mg | 13% | |
| Sodium | 538 mg | 23% | |
| Total Carbohydrate | 18.8 g | 7% | |
| Dietary Fiber | 9.0 g | 32% | |
| Total Sugars | 5.8 g | ||
| Protein | 9.5 g | 19% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 155 mg | 12% | |
| Iron | 2.0 mg | 11% | |
| Potassium | 693 mg | 15% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
