Flaxseed wraps, an easy 4-ingredient keto wrap recipe with only 1.2g net carbs. You can finally eat a homemade wrap on your keto diet with this easy, healthy keto wrap recipe.
Bonus, the flaxseed wraps are vegan, gluten free and don’t use eggs, dairy or cheese. Add superfood flaxseed to your keto diet now with this simple recipe and reach your fat macros easily and with taste! One of the best easy low carb recipe for Mexican food lovers.
Flaxseed wraps Keto + Vegan + Gluten free
You know how much I love healthy finger food specially wraps! I have a passion for creating keto wrap recipe. While I love my low carb spinach taco shells I won’t make them anymore when hubby is home. The tacos contain eggs and cheese which are not compatible with his vegan diet. That’s why today I am sharing with you a totally new, almost NO carb wrap recipe that is also vegan. But before sharing the recipe let me answer few questions that you’re probably asking yourself.
Is flaxseed good for a keto diet ? Is flaxseed low in carbs?
Flaxseed is a great super-food to add on your keto diet plan. It contains 71% of fat from healthy omega-3 fatty acids which is ideal to reach your fat macros quickly. Plus, it has only 3g net carbs per 100g and 46% of the carbs in flaxseed are non-digestible fibers. If you are looking for a vegan and keto option, this is the one to eat.
Can you eat wraps on keto?
Yes, you can definitely have a good wrap on a keto diet if the wrap is made of low-carb flours. The best keto wraps recipes are made of flaxseed, almond flour or coconut flour. Typical keto wraps contain between 2g and 4g of net carbs per serve which is within the acceptable range on a keto diet. These flaxseed wraps are very low carb with only 1.2g of net carbs per wrap, so a big YES for all keto wrap lovers like me!
How do you use flaxseed on keto diet?
You can make use of raw flaxseed or ground flaxseed in many different recipes like keto wraps recipe, flaxseed bread, flaxseed crackers or simply add some flaxseed powder to thicken a smoothie without adding sugar!
What are the benefits of eating flaxseeds?
Flaxseeds or linseeds contain many beneficial nutrients for your health, the most important are:
Omega 3 fatty acids, also known as “the good fats” they protect your heart and they have been shown as beneficial nutrients to decrease triglycerides and lower blood pressure.
Lignans, flaxseed is the plant with the more lignans, an antioxidant found in the fiber part of flaxseeds. Lignans are also phyto-estrogen, a plant nutrient that somehow could acts as female hormone estrogen. This is a very controversial topic and scientists aren’t sure how much lignans impact our hormones. While some studies seem to prove that it can help fight breast cancer, others demonstrated that phyto-estrogens don’t mimic estrogen at all and rather prevent formation of blood tumors.
Fiber, flaxseed contains 27g of fiber per 100g. Note that it is recommended to eat about 25g of fiber daily for women and 38g for men.
This said, let’s have a little closer a look at our flaxseed wrap recipe and its nutritional info.
Flaxseed wraps nutrition
One flaxseed wrap contains all your needs to reach your fat macros on a keto low-carb diet with 26g fat per wraps, coming from healthy omega 3 fatty acids. Bonus, it also cover 85% of your daily fiber intake with 17g of fiber per wrap bringing those keto wraps to only 1.2g of net carbs. Bonus, a wrap has a as much as 11.6g of proteins to keep you full or refuel your muscle after a workout.
How to make flaxseed wraps with 4 ingredients?
All you need to make those delicious flaxseed wraps are 4 basic ingredients.
Flaxseed meal – I make my own using flaxseed that I blend into a fine meal. I love to make my own because the one from my store is too coarse. You need to use a flaxseed meal that looks like almond meal, with no pieces of flaxseed left or the recipe won’t work as well. Get your meal as fine as possible using your blender are buy a meal that doesn’t contain ungrounded seeds – large pieces won’t absorb the same amount of water in the recipe and the batter won’t form a dough in the same way – it will remain way too sticky. Below is my own flaxseed meal made in less than 1 minute in my simple blender.
Boiling water – Do not use cold water or this recipe won’t work. Make sure you remove the saucepan from the heat before adding the meal to make sure it doesn’t stick to the saucepan. Then, be patient, stir until the mixture forms a ball that doesn’t stick to the pan and that you can hold it in your hand. Then, roll the dough between pieces of parchment paper to prevent the dough from sticking to your benchtop or rolling pin.
Spices – I used a combo of spices that have good anti-inflammatory properties: turmeric, ginger, garlic and onion. But use what you like of course!
When combined in boiling water, the fiber absorb the water gradually forming an elastic dough ball. That elasticity from the dough will be critical to make perfect wraps that won’t break when you start filling them and folding them.
How to make round-shape wraps?
I used a saucepan lid that I place on top of my rolled dough to shape a lovely circle. It is optional, but it makes such a nice wrap to serve! Reuse the leftover dough from the edge to make an extra wrap!
How to fill your flaxseed wraps?
Flaxseed wraps are blend in flavor especially if you are using golden flaxseed – brown flaxseed is slightly bitter. That’s why I recommend to add my combo of spices in the batter to give these wraps an extra boost of flavor. Otherwise the texture is soft, a bit grainy and delicious. Your filling will make all the difference. My favorite vegan low-carb wrap fillings are the one below, added in this order. I also add some homemade low carb tortillas chips on side.
a layer of dairy-free coconut yogurt
fresh lettuce blend
cucumber sticks, skin-on for extra fiber
a drizzle of lemon juice
salt & pepper
many of avocado slices – like half an avo per wrap!
Chili sauce or mustard
My husband loves it simple. A drizzle of tahini, lettuce, cucumber and vegan barbecue sauce – this is not low-carb but oh well, he likes to have a fair amount of carbs for his running 🙂
Others keto wrap recipes
If you are looking for other keto wrap recipes, you can also try my others keto vegan wraps below. They make delicious keto sandwich wraps for lunch.
Flaxseed Wraps is an almost no-carb, easy, keto wrap recipe made with 4 ingredients - 1.2g net carbs. 100% low carb + gluten free + vegan. An easy protein wrap recipe to enjoy finger food while boosting your body with wholefoods.
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In a blender, add the flaxseed, blend on high speed until it forms a ground/meal. You can also use flaxseed meal from the store but make sure the meal is as fine as almond meal or it won't absorb all the water in the recipe and it will get sticky.
In a small saucepan, bring the water to boil.
Remove from the heat, stir in all the spices and add the flaxseed meal all at once.
Stir immediately with a wooden spoon, until the meal absorb all the water, dry out and form a dough ball. As you stir, the dough will form, it will gradually unstick from the saucepan forming a dough ball. It take about 1-2 minutes max.
Remove the dough ball from the saucepan and transfer onto a piece of parchment paper, to prevent the dough from sticking to your benchtop. The dough should not be too sticky, or if it does become sticky, it means your meal wasn't fine enough but that is ok, just sprinkle some extra meal onto the ball.
Divide the ball into 4 dough balls of the same size. Place one of the dough balls onto a piece of parchment paper. Place another piece of parchment paper on top to prevent the dough from sticking to the roller pin. Press the dough balls with your hand slightly to flatten and stick the top parchment paper piece to the ball.
Roll with a rolling pin until flat but not too thin or it won't get soft when cooked. Aim for a 2-3mm thickness. Peel off the top piece of parchment paper.
Take a round shape - like a saucepan lid - place it on top of the dough and cut around the edges to make a circle. Remove the left-over dough, form a ball and reuse later for another wrap if you like.
Remove the lid and flip over the prepared wrap onto a non-stick pan - I use a ceramic non-stick pan. Peel off the last piece of parchment paper and cook. If you are not using a non stick pan, spray some oil before putting the wrap into the pan.
Warm under high-medium heat and cook for 1-2 minutes or until the border gets dry - center should be soft - and you can easily slip a spatula under the wrap to flip over.
Cook for about 1 extra minute on the other side. Don't overcook or the wrap will get very crispy, like tortillas chips ! It has to be dry but soft to roll.
Place the cooked wraps on a plate.
Repeat those steps with the rest of the batter until you form 4 wraps (or 5, if you use the leftover dough from the edges you can make an extra one! ) It depends of how thick you made you wraps. You can reuse the same piece of parchment paper many times !
Serve them cold with filling of your choice or hot - you can also rewarm them in a sandwich press with your favorite filling.
Store in the fridge for 3 days, on a plate covered with a plastic wrap, to keep them moist.
Choosing flaxseed: golden flaxseed have a better taste than brown flaxseed - can be bitter. I recommend to use golden flaxseed if you don't appreciate the slight bitterness of brown flaxseed. Both have the same nutrition properties.Spices: use the spices you love like ground paprika, nutritional yeast, dried herbs. Spices are really recommended to add some flavor to the wrap as flaxseed could be very 'blend' in flavor.Ground/meal: it is important to use a ground that is thin as almond meal or it won't absorb all the water. If you bought ground flaxseed that is too thick - still can see pieces of flaxseed - process few minutes in a blender before use.Pan: use a non stick pan - ceramic are the best no need of oil. But if you are not using a non stick pan, spray some oil before adding the wrap into the pan.Freezing: Freeze them as regular wraps - make sure you wrap them flat, inside a zip plastic bag. Defrost 2-3 hour before or previous day. Slightly rewarm in a frying pan few sec - no oil. Or wrap the food you like in their and wrap in a sandwich press! Net carbs per wraps (carbs take away fiber): 1.2 g