Module 18 · Wraps & Crackers
Prawn & Avocado Cocktail Wraps
Prawn & Avocado Cocktail Wraps is a keto lunch dish with 5.1 g net carbs, 32 g protein and 27 g fat per serving (391 kcal). It serves 4 and takes 50 minutes in total.
Sweet prawns in a lightly spiced cocktail sauce with avocado and crisp lettuce, rolled in homemade courgette wraps.
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Allergens in this Ketogeni recipe: crustaceans, eggs, milk. Includes listed optional alternatives; check actual ingredient labels and substitutions.
Yield: 4 servings · Active time: 25 min · Total time: 50 min
| Per serving | Amount |
|---|---|
| Net carbohydrates | 5.1 g |
| Protein | 32 g |
| Fat | 27 g |
| Energy | 391 kcal |
| Vitamin D | 1 µg |
| Calcium | 382 mg |
| Omega-3 (EPA + DHA) | 0.2 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 (for the wraps)
- 3 piece organic eggs (for the wraps)
- 80 g Parmesan, finely grated (for the wraps)
- 60 g mozzarella, grated (for the wraps)
- 300 g cooked peeled prawns
- 3 tbsp homemade mayonnaise
- 1 tsp tomato paste
- 1 tsp organic lemon juice
- 1 pinch cayenne
- 1 piece ripe organic avocado
- 80 g organic little gem leaves
Step-by-step method
- Heat the oven to 200 °C (fan 180 °C) and line a large tray. Salt the grated courgette, leave 10 minutes, then squeeze it very dry in a tea towel.
- Mix the courgette with the eggs and both cheeses, spread very thin in a rectangle and bake 18–20 minutes until golden; cool and cut into 4 wraps.
- Mix mayonnaise, tomato paste, lemon and cayenne into a cocktail sauce; fold in the prawns.
- Lay lettuce and sliced avocado on each wrap, add prawns and roll up.
Chef’s tips
- Tomato paste instead of ketchup keeps it sugar-free.
Variations
- Use crab.
- Add a little horseradish.
Storage
Best the same day.
Questions and answers
How many net carbs are in Prawn & Avocado Cocktail Wraps?
One serving has 5.1 g net carbohydrates, 32 g protein and 27 g fat (391 kcal). The recipe makes 4 servings. These figures are estimates; your own ingredients may differ.
Can I make Prawn & Avocado Cocktail Wraps ahead, store or freeze it?
Best the same day.
Which allergens are in Prawn & Avocado Cocktail Wraps?
It contains crustaceans, eggs and milk, as listed by Ketogeni for this recipe. Always check the labels of the products you use.
Is Prawn & Avocado Cocktail Wraps gluten-free?
Yes. None of the ingredients contain gluten. Check the labels of processed ingredients such as stock or spices.
Can I vary Prawn & Avocado Cocktail Wraps?
Yes. Use crab. Add a little horseradish.