Being keto and vegetarian can be difficult when you feel like you are always eating vegetables the same way! Then, there’s the obvious lettuce wraps that are always keto friendly but 9 times out of 10 they always contain some sort of meat. I mean, you don’t think you want to eat a bunch of vegetables wrapped in a vegetable?
You will! Trust me on this.
This vegetarian Greek inspired veggie wrap is full of square cut veggies and thick hunks of salty feta complimented by the creamy tang of tzatziki. Tzatziki is an easy spread made from Greek yogurt, grated cucumber, garlic, and lemon. You can make this simple sauce in a jiffy or if you are like me, find an authentic brand and always keep it in your fridge! I also added kalamata olives but you could even use other Greek flavors like marinated artichoke hearts or pepperoncini rings.
These wraps come together so easily that you will want to make extra to store for quick and easy lunch meal prep. The greens stay sturdy and the flavors come together the longer they are refrigerated!
Yields 4 servings of Vegetarian Greek Collard Wraps
The Preparation
Tzatziki Sauce
- 1 cup full-fat plain Greek yogurt
- 1 teaspoon garlic powder
- 1 tablespoon white vinegar
- 2 tablespoons olive oil
- 2.5 ounces cucumber, seeded and grated (¼-whole)
- 2 tablespoons minced fresh dill
- Salt and pepper to taste
The Wrap
- 4 large collard green leaves, washed
- 1 medium cucumber, julienned
- ½ medium red bell pepper, julienned
- ½ cup purple onion, diced
- 8 whole kalamata olives, halved
- ½ block feta, cut into 4 (1-inch thick) strips (4-oz)
- 4 large cherry tomatoes, halved
*Nutrition breakdown accounts for approximately 2 tbsp of tzatziki per wrap.
The Execution
1. Mix all of the ingredients for the tzatziki sauce together and also store in the fridge. Be sure to squeeze all of the water out of the cucumber after you grate it.
2. Prepare collard green wraps by washing leaves well and trimming the fibrous stem from each leaf.
3. Spread 2 tablespoons of tzatziki onto the center of each wrap and smooth the sauce out.
4. Layer the cucumber, pepper, onion, olives, feta and tomatoes in the center of the wrap. I’ve shown them spread out in a line to display each ingredient, but when assembling these wraps it works best to keep all of the ingredients close and toward the center of the leaf. Imagine piling them high rather than spreading them out!
5. Fold as you would a burrito, folding in each side toward the center and the folding the rounded end over the filling and roll.
6. Slice in halves and serve with any leftover tzatziki or wrap in plastic for a quick lunchtime meal!
This makes a total of 4 wraps, 1 per serving. Each serving comes out to be 165.34 Calories, 11.25 g Fat, 7.36g Net Carbs, and 6.98g Protein.
| Vegetarian Greek Collard Wraps | Calories | Fats(g) | Carbs(g) | Fiber(g) | Net Carbs(g) | Protein(g) |
| Tzatziki Sauce | ||||||
| 1 cup full-fat plain Greek yogurt | 220 | 11 | 9 | 0 | 9 | 20 |
| 1 teaspoon garlic powder | 10 | 0.02 | 2.25 | 0.3 | 1.95 | 0.51 |
| 1 tablespoon white vinegar | 3 | 0 | 0.01 | 0 | 0.01 | 0 |
| 2 tablespoons olive oil | 239 | 27 | 0 | 0 | 0 | 0 |
| 2.5 ounces (¼-whole) cucumber, seeded and grated | 8 | 0.11 | 1.51 | 0.5 | 1.01 | 0.41 |
| 2 tablespoons (13.2 g) minced fresh dill | 40 | 1.92 | 7.28 | 2.8 | 4.48 | 2.11 |
| Totals | 520 | 40.05 | 20.05 | 3.6 | 16.45 | 23.03 |
| Sauce Per Tablespoon(/24) | 21.67 | 1.67 | 0.84 | 0.15 | 0.69 | 0.96 |
| The Wrap | ||||||
| 4 large (36 g) collard green leaves | 12 | 0.22 | 1.95 | 1.4 | 0.55 | 1.09 |
| 1 medium (201 g) cucumber | 24 | 0.32 | 4.34 | 1.4 | 2.94 | 1.19 |
| ½ medium (119 g) red bell pepper | 37 | 0.36 | 7.18 | 2.5 | 4.68 | 0.36 |
| ½ cup (80 g) purple onion | 32 | 0.08 | 7.47 | 1.4 | 6.07 | 0.88 |
| 8 whole (24 g) kalamata olives | 72 | 6.4 | 3.2 | 0 | 3.2 | 0 |
| ½ block (4-oz) feta, cut into 4 (1-inch thick) strips | 299 | 24.13 | 4.64 | 0 | 4.64 | 16.11 |
| 4 cherry (68 g) tomatoes, halved | 12 | 0.14 | 2.65 | 0.8 | 1.85 | 0.6 |
| Totals | 488 | 31.65 | 31.43 | 7.5 | 23.93 | 20.23 |
| Wrap Per Serving | 122 | 7.91 | 7.86 | 1.88 | 5.98 | 5.06 |
| Wrap and 2 TBSP Sauce Per Serving | 165.34 | 11.25 | 9.54 | 2.18 | 7.36 | 6.98 |
This makes a total of 4 wraps, 1 per serving. Each serving comes out to be 165.34 Calories, 11.25 g Fat, 7.36g Net Carbs, and 6.98g Protein.
The Preparation
- 1 cup full-fat plain Greek yogurt
- 1 teaspoon garlic powder
- 1 tablespoon white vinegar
- 2 tablespoons olive oil
- 2.5 ounces (¼-whole) cucumber, seeded and grated
- 2 tablespoons minced fresh dill
- Salt and pepper to taste
- 4 large collard green leaves, washed
- 1 medium cucumber, julienned
- ½ medium red bell pepper, julienned
- ½ cup purple onion, diced
- 8 kalamata olives, halved
- ½ block (4-oz) feta, cut into 4 (1-inch thick) strips
- 4 cherry tomatoes, halved
The Execution
- Mix all of the ingredients for the tzatziki sauce together and also store in the fridge. Be sure to squeeze all of the water out of the cucumber after you grate it.
- Prepare collard green wraps by washing leaves well and trimming the fibrous stem from each leaf.
- Spread 2 tablespoons of tzatziki onto the center of each wrap and smooth the sauce out.
- Layer the cucumber, pepper, onion, olives, feta and tomatoes in the center of the wrap. I’ve shown them spread out in a line to display each ingredient, but when assembling these wraps it works best to keep all of the ingredients close and toward the center of the leaf. Imagine piling them high rather than spreading them out!
- Fold as you would a burrito, folding in each side toward the center and the folding the rounded end over the filling and roll.
- Slice in halves and serve with any leftover tzatziki or wrap in plastic for a quick lunchtime meal!
Notes
*Nutrition breakdown accounts for approximately 2 tbsp of tzatziki per wrap.
