5-Ingredient Keto Pizza Wrap (Quick Lunch You’ll Repeat)

Short on time but craving pizza? This 5-Ingredient Keto Pizza Wrap gives you all the familiar flavors — tomato, cheese, herbs and pepperoni — in a portable, low-carb package. It’s built for busy weekdays, meal prep lunches, or for when you want something simple that stays keto-friendly.

Keep a few starter essentials in your pantry and this wrap becomes a go-to. Swap ingredients easily without losing the classic pizza taste.

Quick Summary: Time: 10–12 minutes | Servings: 1 wrap (multiply as needed) | Difficulty: Easy

Why you’ll love this

• Ready in about 10 minutes — perfect for quick lunches.
• Only five ingredients; pantry-friendly and low-prep.
• Customizable — make it meaty, veggie-forward, or dairy-free.
• Portable and reheats well for meal prep.
• Designed to stay clearly keto-friendly (estimate: ~5–8g net carbs per serving).

Ingredients

• 1 low-carb tortilla or keto flatbread (~6″–8″; look for 3–5g net carbs each) — see keto baking options if you make your own
• 2 tbsp sugar-free pizza sauce (no added sugar)
• 3/4 cup shredded mozzarella (about 2 oz)
• 8–10 slices pepperoni (or cooked shredded chicken / Italian sausage)
• 1 tsp olive oil or melted butter (for crisping)

Equipment

• Non-stick skillet or griddle — a heavy-bottomed skillet works best (see Kitchen Essentials).
• Spatula and a small spoon or offset spatula for sauce.
• Optional: air fryer or countertop skillet if you prefer keto cooking appliances for extra crisping.

Step-by-step instructions

1. Preheat: Heat your skillet over medium-low heat. Brush one side of the tortilla with the olive oil or butter (this will be the outside that crisps).
2. Assemble: Place the tortilla oil-side-down in the skillet. Spread the pizza sauce evenly across the tortilla, leaving a 1/2″ edge.
3. Add cheese and toppings: Sprinkle the shredded mozzarella over the sauce, then arrange pepperoni slices (or chosen protein) on top.
4. Fold or roll: After the cheese begins to melt (about 1–2 minutes), fold the tortilla in half or roll tightly like a wrap, keeping the oiled side out. Press gently with the spatula to seal.
5. Crisp: Cook 1–2 minutes per side, pressing occasionally, until the outside is golden and the cheese is fully melted. Lower heat if the tortilla browns too quickly.
6. Finish and serve: Remove, let rest 1 minute, slice in half, and enjoy. Optionally top with dried oregano or fresh basil.

Tips for best results

• Use medium-low heat so the cheese melts before the tortilla over-browns.
• Pre-shred mozzarella or buy low-moisture shredded cheese to avoid sogginess.
• If using a very thin tortilla, fold instead of roll to prevent tearing.
• For extra crisp, finish 1–2 minutes in a preheated 375°F air fryer (flip once).
• Keep sauce thinly spread — too much sauce increases moisture and carbs.

Substitutions and swaps

• Low-carb tortilla: Substitute with a large lettuce leaf for ultra-low-carb or a homemade almond flour flatbread if you prefer. See keto baking options.
• Pizza sauce: Use a homemade sugar-free tomato sauce or crushed tomatoes seasoned with garlic and oregano. Avoid commercial sweetened sauces.
• Cheese: Swap mozzarella for provolone or a dairy-free shredded cheese for a lactose-free option.
• Dairy-free option: Use a dairy-free shredded cheese and olive oil; choose nitrate-free turkey pepperoni or cooked chicken for the protein.
• Vegetarian: Replace pepperoni with sliced mushrooms, spinach, and olives (watch carb counts on mushrooms/olives).

Serving ideas

Serve the wrap with a crisp side salad or sliced cucumber and a keto-friendly dip. For snack-sized portions at a party, slice into thirds and serve with toothpicks — these make great low-carb finger foods alongside keto snacks.

Storage and meal prep

Wraps keep well refrigerated for up to 3 days in an airtight container. For longer storage, wrap tightly in foil and freeze up to 1 month. When freezing, separate individual wraps with parchment to avoid sticking and store in a labeled freezer bag. For organized meal prep, consider using products from our Meal Prep collection and Keto Storage & Organization solutions.

To reheat: thaw overnight in the fridge if frozen, then reheat in a skillet over medium-low heat 2–3 minutes per side until warmed through. For quicker reheating, use a 350°F oven for 6–8 minutes or a 2–3 minute air fryer session to restore crispness.

Estimated Nutrition (per serving)

Estimate — depends on exact ingredients used:

• Calories: ~420 kcal
• Protein: ~22 g
• Fat: ~32 g
• Total Carbs: ~9 g
• Fiber: ~4 g
• Net Carbs: ~5 g

FAQ

• Can I make this dairy-free? Yes — use a dairy-free shredded cheese and olive oil or a dairy-free butter substitute; choose dairy-free pepperoni or chicken.
• Are low-carb tortillas keto-safe? Many are designed for low-carb diets; check labels for net carbs and ingredients. Or make your own low-carb flatbread.
• Can I add vegetables? Yes — add thin-sliced bell pepper, mushrooms, or spinach in small amounts, but remember this will change carb counts.
• How do I prevent a soggy wrap? Use less sauce, low-moisture cheese, and cook on lower heat until cheese melts.
• Is this good for meal prep? Yes — assemble and cook, then refrigerate up to 3 days or freeze individually for quick lunches (see Meal Prep tools above).

Want to see popular keto tools and products that make quick recipes like this easier? Check out our Trending selections for inspiration and helpful gadgets.

Enjoy this simple, reliable lunch that feels indulgent without derailing your plan — a repeatable favorite for busy keto kitchens.