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Folios are an easy alternative to carby buns and wraps.  Consider them to be the vehicle that will deliver all your favorite cold sandwich fixings without the bread.  This one-ingredient recipe is a home run for busy folks looking for a macro-friendly, low carb grab-and-go meal or snack.

Folio Cheese Wrap

When I think about my favorite foods before MacroEd, the things that I thought I LOVED like pizza, pasta, loaded potatoes, sandwiches, etc, I’ve come to learn that the part I loved about it was often not the processed, starchy, or carby part.

Let me explain:  I LOVE chicken alfredo.  Love it.  But you know what part of that really made me happy?  The chicken…and the alfredo.  Lol!  Pasta, fettuccine in this case, was just the vehicle that delivered the chicken + alfredo combo that I loved so much.  Pasta itself doesn’t have a ton of taste and makes my stomach feel weird.  So, I’ve learned to have chicken w/ alfredo sauce and just skip the noodles…or use noodle alternatives like Zoodles or Miracle Noodles.  I’m still having the food I’m craving, but now it’s friendlier on my waistline.

The same is true of sandwiches.  What I REALLY love are all the ingredients BETWEEN the slices of bread.  I like the combo of meats, cheeses, veggies, and sauces.  Most of the time, the bread just serves as the vehicle to get those things into my mouth without going all over my shirt.  (You feel me on that, right? I can’t be the only one who wears her lunch.)

So, my personal sandwich hacks include changing the vehicle.  I love to wrap sandwich fixings in huge lettuce wraps a la Jimmy John’s Unwich or in these cute cheese slices aka Folios.  It’s just another way for me to get the stuff I really love (meat, cheese, veggies, sauces) without the stuff that doesn’t give me much joy (white sandwich bread…meh).

Here’s my only caveat to this vehicle chat: if there is fresh, homemade sourdough bread available to you, or whatever your bread boyfriend is, you eat that.  You call it a refeed or make it fit into your macros and you enjoy it when that’s really part of what you want. But statistically, most sandwiches are showing up on some Wonder Bread that doesn’t fill anyone with joy.  Splurge when it’s splurge-worthy and skip when it’s not.

You can buy Folios at most grocery stores but in case your local store doesn’t have them or you’re not down with paying someone else for cheese slices when you have your own, here’s a recipe to make them yourself.

Folio Cheese Wra



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All the best,

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Yield: 1 serving
Prep Time: 4 minutes
Cook Time: 1 minute
Total Time: 5 minutes


  • 2 slices of cheese per wrap (don’t use the Kraft-style cheese slices that you use for grilled need the legit slices of cheese-off-of-a-block kind of cheese slices for this)
  • Parchment paper
  • Rolling pin


  1. Fold parchment paper in half.
  2. Place 1 slice of cheese in the middle of the folded half (like on the right side of the “book” if your parchment were a book).
  3. Fold the other slice in half diagonally making two large triangles. Then fold it in half diagonally in the other direction making 4 smaller triangles.
  4. Place the long sides of the triangles on the sides of the square. It should look like a large diamond when you’re finished.
  5. Fold the book shut and microwave for 15 seconds.
  6. Roll w/ a rolling pin.
  7. Let cool then use as a wrap for lunch meats, chicken salad, whatever you want. If you want to use it immediately, pop it into the freezer for a few minutes to harden up.



Vegetarian: Yes

Gluten Free: Absolutely

Dairy Free: Not this time

MFP: Log it as two slice of the kind of cheese you used. Remember you can use the bar code scanner on your cheese package to pull it up quickly.

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