Wrap Attack!

Today I decided to try out two gluten free wrap recipes I found online.  I’ve been using Ezekiel wraps lately for burger buns and sandwiches because I found the gluten free wraps in the grocery store were not very pliable, they always seem to crumble on me. I was on a mission to make a soft, not chewy, flexible, gluten free wrap!  Both recipes were quick and easy to make but one came out on top. Read on to find out…photo 5(6)The first one up is made from a gluten free flour blend.  I halved the recipe below and made only 3 wraps.

Gluten Free Flour Wrap

Makes 6 wraps

2 cups gluten free flour blend
1 tsp xanthan gum
1½ tsp baking powder
1 tsp sea salt
4 tsp olive oil
½–1 cup warm water

Add flour blend, xanthan gum, baking powder and salt to a large bowl and mix well. Add 4 teaspoons olive oil and stir to combine. Pour in warm water in a slow, steady stream, adding in increments and stirring to combine.

Press dough together with wet hands and divide into 6 pieces. Roll each piece separately between two sheets of plastic wrap until about 1/8-inch thick and 8 inches wide.photo 2(33)Heat a large frying pan over medium-heat and drizzle a bit of coconut oil in it. Add the wraps one at a time. Allow each to cook for 45 to 60 seconds or until slightly charred on the underside. (You’re better off under-cooking than over-cooking them. If you burn them, they won’t be pliable.) Flip the wrap and cook for another 45-60 seconds. Remove from pan and place on a rack to cool. Continue until all wraps are cooked.

These rolled out easily and were more like “dough”. They were also very pliable!

Next up was a wrap made from flaxseed and almond meal.

Flaxseed & Almond Meal Wrap

Makes 4 wraps

1 cup flaxseed meal
1/4 cup almond meal/flour
2 whole eggs or 6 Tbsp of egg whites
1/4 tsp sea salt

Preheat your oven to 375F.  Combine all the ingredients in a bowl and mix well. Mine was a bit crumbly, but I did manage to form 4 balls. Next you’ll want to roll each ball out between a piece of parchment paper and plastic wrap. Roll out to about 6 inches wide.  Place on a baking sheet lined with parchment paper and bake for 5 minutes. I managed to get two on a sheet.

These were a bit harder to form into balls because they were quite crumbly. I really had to press hard. They also did not roll out as nicely and were not as pliable as the flour ones.  Perhaps I needed to add more egg or water??photo 3(24)Here are the final results…photo 1(31)wrap2As you can see from the pictures, the one made with flour is much more flexible. The flaxseed one folds in half, but I would not be able to roll it up without it breaking. It would be good to dip in hummus or maybe cut in half for a burger bun but not as a wrap for a sandwich or anything that needs to be rolled.

They both tasted really good though!  Here is the nutritional breakdown for both:

Gluten Free Flour Wrap
175 Calories, 35g Carbs, 4g Fat, 1g Protein, 462mg Sodium, 0g Sugar

Flaxseed & Almond Meal Wrap
173 Calories, 10g Carbs, 13g Fat, 10g Protein, 173mg Sodium, 0g Sugar

They are both about the same calories, but the flaxseed wrap has considerably less carbs, less sodium, more protein but triple the fat (due to the flaxseeds and almonds), although it’s a healthy fat.  They both have their pros and cons.  So, depending on if you are watching certain things in your diet, you may want to go for the flaxseed wrap, but the gluten free flour wrap is much more flexible; it tasted great with my tofu eggless salad!wrap

I’ll leave you to decide which one is better! And folks, that’s a wrap 😉


  • trixfred30 August 5, 2013 at 2:46 pm

    Wraps are the go-to food in this house – everyone eats them, even my youngest ‘fussy eater’ – could I get him to eat one of these?

    • thehappyhealthfreak August 5, 2013 at 3:02 pm

      I think the one made with the GF flour would be nooo problemo. The flaxseed one….probably not so much 😉

  • Laura August 7, 2013 at 7:29 am

    Awesome post! I just blogged about a frustrating wrap experience (and one very good one, too). The cracking problem is the worst! This fall/winter, I definitely want to try making more g-free bread products.

    • thehappyhealthfreak August 7, 2013 at 8:09 am

      Yes, it’s definitely a bit of trial and error. I’ve tried quite a few recipes for wraps and pitas. Wraps seem to turn out better. I can’t seem to get a good pocket on the pitas. I haven’t done bread yet but I might try it soon!


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