Module 18 · Wraps & Crackers
Cauliflower & Cheddar Wraps
Cauliflower & Cheddar Wraps is a keto bread with 4 g net carbs, 12 g protein and 12 g fat per serving (172 kcal). It serves 4 and takes 50 minutes in total.
Golden, flexible wraps of riced cauliflower, egg and mature Cheddar. Mild enough for any filling, sturdy enough for a packed lunch.
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Allergens in this Ketogeni recipe: eggs, milk. Includes listed optional alternatives; check actual ingredient labels and substitutions.
Yield: 4 servings · Active time: 20 min · Total time: 50 min
| Per serving | Amount |
|---|---|
| Net carbohydrates | 4 g |
| Protein | 12 g |
| Fat | 12 g |
| Energy | 172 kcal |
| Vitamin D | 0.9 µg |
| Calcium | 199 mg |
| Omega-3 (EPA + DHA) | 0 g |
Nutrition figures are estimates, not medical advice. Check ingredient labels and weigh your own portions, especially when tracking a strict daily carbohydrate limit. How to interpret these estimates.
Ingredients
- 500 g organic cauliflower, riced
- 3 piece organic eggs
- 100 g mature Cheddar, grated
- 1 tsp psyllium husk powder
- 1 pinch salt, pepper and paprika
Step-by-step method
- Heat the oven to 200 °C (fan 180 °C) and line a large tray.
- Steam the riced cauliflower 5 minutes, cool, then squeeze very dry in a tea towel.
- Mix with eggs, cheese, psyllium and seasoning.
- Spread thin and bake 20–22 minutes until golden.
- Cool, cut into 4 and peel from the paper.
Chef’s tips
- A thin, even layer bakes into a wrap; a thick one bakes into a pizza base.
Variations
- Use Gruyère.
- Add a pinch of cumin for Mexican fillings.
Storage
Keeps 3 days in the fridge; freezes well between baking paper.
Questions and answers
How many net carbs are in Cauliflower & Cheddar Wraps?
One serving has 4 g net carbohydrates, 12 g protein and 12 g fat (172 kcal). The recipe makes 4 servings. These figures are estimates; your own ingredients may differ.
Can I make Cauliflower & Cheddar Wraps ahead, store or freeze it?
Keeps 3 days in the fridge; freezes well between baking paper.
Which allergens are in Cauliflower & Cheddar Wraps?
It contains eggs and milk, as listed by Ketogeni for this recipe. Always check the labels of the products you use.
Is Cauliflower & Cheddar Wraps vegetarian?
Yes. The recipe contains no meat or fish.
Can I vary Cauliflower & Cheddar Wraps?
Yes. Use Gruyère. Add a pinch of cumin for Mexican fillings.