Module 18 · Wraps & Crackers
Courgette & Parmesan Oven Wraps
Courgette & Parmesan Oven Wraps is a keto bread with 3.3 g net carbs, 16 g protein and 12 g fat per serving (185 kcal). It serves 4 and takes 45 minutes in total.
The wrap the whole internet is making: grated courgette squeezed dry, mixed with eggs and Parmesan, baked thin on a sheet and cut into soft, bendable wraps.
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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: 45 min
| Per serving | Amount |
|---|---|
| Net carbohydrates | 3.3 g |
| Protein | 16 g |
| Fat | 12 g |
| Energy | 185 kcal |
| Vitamin D | 0.9 µg |
| Calcium | 334 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
- 600 g organic courgettes, coarsely grated
- 3 piece organic eggs
- 80 g Parmesan, finely grated
- 60 g mozzarella, grated
- 1 tsp dried oregano and garlic powder
- 1 pinch salt and black pepper
Step-by-step method
- Heat the oven to 200 °C (fan 180 °C) and line a large tray with baking paper.
- Salt the grated courgette, leave 10 minutes, then squeeze it hard in a clean tea towel until no more water runs out.
- Mix the courgette with eggs, both cheeses, oregano and pepper.
- Spread very thin into a large rectangle and bake 18–20 minutes until golden and set.
- Cool 5 minutes, cut into 4 wraps and peel off the paper.
Chef’s tips
- Squeezing is everything: the drier the courgette, the more the wrap bends without breaking.
Variations
- Add chopped basil or chilli flakes.
- Use Pecorino instead of Parmesan.
Storage
Keeps 3 days in the fridge between sheets of baking paper; warm 1 minute in a dry pan.
Questions and answers
How many net carbs are in Courgette & Parmesan Oven Wraps?
One serving has 3.3 g net carbohydrates, 16 g protein and 12 g fat (185 kcal). The recipe makes 4 servings. These figures are estimates; your own ingredients may differ.
Can I make Courgette & Parmesan Oven Wraps ahead, store or freeze it?
Keeps 3 days in the fridge between sheets of baking paper; warm 1 minute in a dry pan.
Which allergens are in Courgette & Parmesan Oven Wraps?
It contains eggs and milk, as listed by Ketogeni for this recipe. Always check the labels of the products you use.
Is Courgette & Parmesan Oven Wraps vegetarian?
Yes. The recipe contains no meat or fish.
Can I vary Courgette & Parmesan Oven Wraps?
Yes. Add chopped basil or chilli flakes. Use Pecorino instead of Parmesan.