Flaxseed wraps Keto + Vegan + Gluten free
You know how much I love healthy finger food specially wraps! I have got a passion for creating keto wraps recipe. While I love my low carb spinach taco shells I can’t make it anymore when hubby is home. There is eggs and cheese in this recipe – he is vegan so won’t eat those anymore. That is 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 question that you probably wonder.
Is flaxseed good for keto diet ? Is flaxseed low carb?
Flaxseed is a great super food to add on your keto diet plan. It contains 71% of fat from healthy omega-3 fatty acid which is ideal to reach your fat macro quickly. Plus, it has only 3 g net carbs per 100 g has 46% of the carbs in flaxseed are non-digestible fiber. If you are looking for a vegan keto food this is the one to eat.
Can you eat wraps on keto?
Yes, you can definitely have a good wrap on keto diet if the wrap is made of low carb flours. The best keto wraps recipe are made of flaxseed, almond flour or coconut flour. Those keto wraps usually contains between 1 g to 4 g net carbs per serve which is acceptable range on a keto diet. Those flaxseed wraps are very low carb with only 1.2g net carbs per wrap, so a big YES for all keto wraps lovers like me !
How do you use flaxseed on keto diet?
You can make use flaxseed raw or grounded in many different recipes like keto wraps recipe, flaxseed bread, flaxseed crackers or simply add some flaxseed powder to thicken smoothie without adding sugar !
What are the benefits of eating flaxseeds?
Flaxseeds or linseeds contains 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 nutrient 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 phytoestrogen, a plant nutrient that somehow could acts as female hormone estrogen. This is a very controversial topics and scientists aren’t sure on how much lignans impact our hormones. While some studies 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 27 g of fiber per 100 g. Note that it is recommended to eat about 25g of fiber daily for a woman or 38g for man.
This said, let’s look a little bit closer on our flaxseed wrap recipe and its nutrition info.
Flaxseed wraps nutrition
One flaxseed wrap contains all you need to reach your fat macro 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 wraps bringing those keto wraps to only 1.2 g net carbs. Bonus, a wraps has a bunch of 11.6 g protein to keep you full or refuel your muscle after a workout.
How to make flaxseed wraps with 4 ingredients ?
Yes, 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 thin meal. I love to make my own because the one from my store is too thick. You need to use a flaxmeal that looks like almond meal, no pieces of flaxseed left or the recipe won’t work as well. Get your meal as thin as possible using your blender are buy a meal that don’t contains pieces of seeds – large pieces won’t absorb the amount of water in the recipe and the batter won’t form a dough – it will stay sticky. Below is my own flaxseed meal made in less than 1 minute in my simple blender.
- Boiling water – yes NO cold water or this recipe won’t work. Make sure your remove the saucepan from heat before adding the meal to avoid the meal to stick to the saucepan. Then, be patient stir until the mixture form a ball, unstick from the pan and you can hold it in your hand. Then, roll the dough between pieces of parchment paper to avoid the dough to stick to your bench top or rolling pin.
- Spices – I used a combo of anti inflammatory spices: turmeric, ginger, garlic and onion. But use what you like of course!
When combines in boiling water the fiber absorb the water gradually forming an elastic dough ball. That elasticity from the fiber makes perfect wraps that won’t break with any filling.
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 cute 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 specially if you are using golden flaxseed – brown flaxseed are slightly bitter. That is why I recommend to add my combo of spices in the batter to give an extra boost of flavor to those wraps. Otherwise the texture is soft, a bit grainy and delicious. Your filling will make all the difference. My favorite vegan low carb wraps filling 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
- mint leaves
- fresh lettuce blend
- cucumber sticks, skin on for extra fiber
- cherry tomatoes
- a drizzle of lemon juice
- salt & pepper
- LOTS of avocado slices – like avo per wrap !
- Chili sauce or mustard
My husband love it simple. A drizzle of tahini, lettuce, cucumber and vegan barbecue sauce – this is not low carb but well he don’t care about carbs 🙂
Others keto wraps recipe
If you are looking for keto wraps recipe alternative you can also try my others keto vegan wraps below. They make delicious keto sandwich wraps for lunch.
Flaxseed recipes for breakfast
Flax seed recipes are great for breakfast because of their high amount of plant-based protein and healthy fat that makes a fulfilling keto breakfast. My favorite flaxseed recipes for breakfast are:
- Flaxseed mug muffins with raspberries and sugar-free chocolate chips, ready in less than 5 minutes
- Flaxseed crackers with cheese and soft-boiled eggs
- 90 seconds flaxseed keto bread in the microwave spread with peanut butter or butter
Flaxseed Wraps Keto + Vegan
- 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 thin as almond meal or it won't absorb all the water in the recipe and gets sticky.
- In a small saucepan, bring the water to boil.
- Remove from 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, gradually un stick 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 avoid the dough to stick to your bench top. The dough should not be too stick if it is it means your meal wasn't thin enough and that is ok. Sprinkle extra meal onto the ball to make it less sticky.
- Divide the ball into 4 dough ball of same size. Place one of the dough ball onto a piece of parchment paper. Place another piece of parchment paper on top to avoid the dough to stick to the roller pin. Press the dough ball 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. You aim for a 2-3 mm thickness. Peel off the top piece of parchment paper.
- Take a round shape - like saucepan lid - place on top of dough and cut around the edges to make a circle. Remove the outside dough, form a ball and reuse later for another wrap if you like.
- Remove lid and flip over the prepared wrap onto a nonstick pan - I used 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 adding the wrap into the pan.
- Warm under high-medium heat and cook for 1-2 minutes or until the border get dry - center is 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 over cook or the wrap will get very crispy as tortillas chips ! It has to be dry but stay 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 edge 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 prevent them to dry.