Courgette Wrap (Gluten Free)

Discover our delicious and healthy Courgette Wrap recipe, perfect for a light lunch or appetiser. This gluten-free option is filled with fresh ingredients like smoked salmon, avocado, and salad leaves, all wrapped in thinly sliced, baked courgettes. Easy to prepare and full of flavour, this low-carb wrap is sure to become a favourite in your meal rotation.

Selecting the Best Ingredients

The key to a perfect courgette wrap starts with choosing fresh, high-quality ingredients. Look for firm, vibrant courgettes with smooth skin, ripe avocados, and fresh smoked salmon. Using high-quality Parmesan cheese and olive oil will also enhance the overall flavour of your wrap, making each bite rich and satisfying.

Preparing the Courgettes for Baking

To make the best courgette wraps, thinly slice the courgettes using a mandolin or vegetable peeler for even, uniform circles. Season with a pinch of salt and pat dry to remove excess moisture.

Arrange the slices on a parchment-lined baking tray and brush them with an egg wash for a golden, crispy finish.

Sprinkle with grated Parmesan cheese and bake until the courgette slices are perfectly crispy and lightly browned.

Building Your Wraps

Once the courgette slices are baked and cooled, it’s time to assemble your wraps.

Spread a layer of cream cheese over each slice, followed by fresh salad leaves, avocado slices, and smoked salmon. Drizzle with a mix of olive oil, thyme leaves, and chilli flakes for an added burst of flavour. Fold over the courgette slices to create your wrap, and enjoy!

Why You’ll Love This Recipe

This courgette wrap is not only healthy and gluten-free but also incredibly versatile and easy to make. The combination of fresh, nutritious ingredients and a delicious, low-carb base makes it perfect for those looking for a light yet satisfying meal. Watch our quick recipe video on Instagram for step-by-step instructions. Don’t forget to try our viral Potato Wrap recipe too—you’re going to love it!

Healthy

Courgette Wrap (Gluten Free)

Prep Time 15 mins Cook Time 12 mins Total Time 27 mins Difficulty: Beginner Servings: 3 Best Season: Suitable throughout the year

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Author: shicocooks Cooking Method: Baking Cuisine: Mediterranean Cuisine, Modern Courses: Appetizer, Lunch Recipe Keys: B baking Gluten Free Low Carb Nut Free Quick Meals

Description

These gluten-free Courgette Wraps feature thinly sliced, baked courgettes layered with cream cheese, salad, avocado, and smoked salmon, creating a light and flavourful meal or snack.

Ingredients

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Scale

1/2x 1x 2x 3x

• 2 courgettes

• Salt (to taste)

• Egg wash (1 egg yolk + 1 tbsp milk)

• 40 g Parmesan cheese

• 2 tbsp olive oil

• 2 tbsp cream cheese

• 1 Handful of salad leaves

• 1 avocado (sliced)

• 100 g smoked salmon

• Thyme leaves

• Chilli flakes

Instructions

1. Preheat your oven to 190°C (fan).
2. Slice the courgettes thinly using a mandolin or vegetable peeler. Salt them, then pat dry.
3. Arrange the courgette slices on a parchment-lined baking tray, overlapping to form 2 rectangles approximately 20cm x 15cm each. If you have any slices left, form smaller rectangles.
4. Brush the courgette rectangles with the egg wash, sprinkle with Parmesan, and drizzle with 1 tbsp olive oil.
5. Bake for 12-13 minutes or until golden.
6. Once baked, let them cool completely, then flip the courgette rectangles over. Spread cream cheese evenly over each one, then layer with salad leaves, sliced avocado, and smoked salmon. Mix the remaining olive oil with thyme leaves and chilli flakes, then drizzle on top.
7. Fold the empty half of each rectangle over the filling to create a wrap.
8. Enjoy!

Equipment

• Wide Vegetable Peeler

  

  Wide Vegetable Peeler

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Nutrition Facts

Servings: 3 ServingCalories:334.4kcalTotal Fat:27.37gSaturated Fat: 7.01gTrans Fat: 0.11gCholesterol:26.49mgSodium:427.16mgPotassium:754.27mgTotal Carbohydrate:10.8gDietary Fiber: 5.83gSugars: 4.11gProtein:14.41gVitamin A: 92.33IUVitamin C: 30.16mgCalcium: 200.05mgIron: 1.32mgVitamin D: 5.76IUVitamin E: 3.4IUVitamin K: 27.56mcgThiamin: 0.12mgRiboflavin: 0.31mgNiacin: 3.37mgVitamin B6: 0.49mgFolate: 90.76mcgVitamin B12: 1.26mcgPhosphorus: 242.62mgMagnesium: 55.96mgZinc: 1.36mg

Note

Salting the courgette slices helps to draw out excess moisture, ensuring they become crispy when baked.

Allowing the courgette rectangles to cool completely before flipping will let the Parmesan set, ensuring everything holds together.

Feel free to customise the fillings to your taste. For example, you could substitute the smoked salmon with grilled chicken, turkey, or a vegetarian option like roasted peppers.

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