Gluten-free wrap with tuna and egg

Gluten-free wrap with tuna and egg

Wrap it up! Exactly what goes inside our gluten-free and low-carb flatbread? You decide! We showcase a tasty combo of tuna, eggs, and cottage cheese with hints of chili and wasabi. But possibilities abound, so have it your way.

Gluten-free wrap with tuna and egg

Wrap it up! Exactly what goes inside our gluten-free and low-carb flatbread? You decide! We showcase a tasty combo of tuna, eggs, and cottage cheese with hints of chili and wasabi. But possibilities abound, so have it your way.
USMetric
4 servingservings

Ingredients

  • 8 oz. 230 g cauliflower
  • 1¼ cups (5 oz.) 300 ml (140 g) mozzarella cheese, shredded
  • 1 1 eggeggs
  • 1 1 egg whiteegg whites
  • 2 tbsp 2 tbsp light olive oil
  • 1 tbsp 1 tbsp dried parsley
  • ½ tsp ½ tsp ground cumin (optional)
  • ½ tsp ½ tsp salt
  • ¼ tsp ¼ tsp ground black pepper
  • 1 tsp 1 tsp ground psyllium husk powder
Serving
  • 4 4 eggeggs
  • 1 cup (7½ oz.) 240 ml (210 g) cottage cheese
  • ½ cup 120 ml mayonnaise
  • 1 tbsp 1 tbsp wasabi paste
  • ½ tsp ½ tsp chili flakes
  • 10 oz. 280 g tuna in olive oil
  • 7 oz. 200 g kohlrabikohlrabis
  • 2 oz. 55 g pea sprouts
  • salt and ground black pepper, to taste
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Instructions

Instructions are for 4 servings. Please modify as needed.

Wraps

  1. Preheat the oven to 350°F (175°C). Divide the cauliflower into smaller pieces and pulse into crumbs in a food processor.
  2. Add remaining wrap ingredients and mix into a smooth batter. Let sit for 5-10 minutes.
  3. Spread the batter on a baking sheet lined with parchment paper, about 14" (5 mm) thick.
  4. Bake in the oven for 15 minutes until it turns a nice golden color. Remove from the oven and turn the bread upside down directly onto another sheet of parchment paper.
  5. Return to the oven and bake for a few more minutes. Remove from the oven and cut into individual portions. Let cool.

Filling

  1. Place the eggs in boiling water for 8 minutes. Cool in ice water for easier peeling.
  2. Mix cottage cheese, mayonnaise, wasabi paste and chili. Season with salt and pepper.
  3. Finely slice or shred the kohlrabi with a sharp knife or coarse grater. Distribute all of the fillings on the wraps. Fold together and enjoy!

Tip

The second best thing about these wraps (taste comes first!) is that you can customize both the wrap and the filling according to your own personal preferences. So get creative and assemble a unique combination each time you serve them.

Recommended special equipment

Food processor

Substitutes

Feel free to adjust the seasoning to suit your taste—most aromatic herbs work well. Another twist would be to create a delicious green wrap by using broccoli instead of cauliflower. When it comes to the cheese, feel free to mix different varieties. Why not try a mature cheese with parmesan? Or for something more mild, go with a mix of shredded mozzarella and Monterey jack. And don't be afraid to swap the hard-boiled eggs for scrambled or fried!

Storing the dish

You can store the bread in a plastic bag in the refrigerator for 3-4 days or in the freezer for up to one month. It’s best to thaw frozen wraps at room temperature.

What to do with leftover egg yolks? Well, homemade mayo of course! Try our traditional, chipotle or wasabi mayonnaise.

More alternatives

Need more delicious wrap ideas? Check out our gluten-free wrap with deli roast beef and Brie cheese.

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6 comments

  1. Elizabeth
    Could you do the nutrition for the wrap only - no filling - please?
  2. Faye
    I only have psyllium husk, would it be better to grind it to a powder in my electric grinder?
    Thanks Faye
    Reply: #3
  3. Charlotte Zwart Team Diet Doctor

    I only have psyllium husk, would it be better to grind it to a powder in my electric grinder?
    Thanks Faye

    The psyllium husk certainly works better as a powder. If it isn't already in powdered form, then an electric grinder is a great way to powder it.

  4. janeworthington
    I would also like the nutritional info for wrap only please…it is not clear from the recipe how the macros change if adding own variety of fillings. Thanks.
  5. Natalie
    Am I being silly.. how many eggs are in this. Ingredients say 1 for me then 4 eggs under serving... I presume 1 but want to check as new to this (not that id even be able to eat 4 eggs ha ha)
    Reply: #6
  6. Kristin Parker Team Diet Doctor

    Am I being silly.. how many eggs are in this. Ingredients say 1 for me then 4 eggs under serving... I presume 1 but want to check as new to this (not that id even be able to eat 4 eggs ha ha)

    The "serving" is for on the side. It lists 4 eggs if you're making 4 servings so it's only 1 per serving amount.

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