Flaxseed Wraps (Keto, Vegan, Gluten-Free)
By Carine Claudepierre
Published on 03/28/2018 - Last updated on 10/06/2023
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These flaxseed wraps are an easy 4-ingredient keto tortilla recipe with only 1.2 grams of 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 recipes for Mexican food lovers.
What Are Flaxseed Wraps?
You know how much I love healthy finger food especially wraps! I have a passion for creating keto wrap recipes.
This recipe is a keto version of my classic 2-ingredient tortillas or my flour tortilla 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 a few questions that you’re probably asking yourself.
How To Make Flaxseed Wraps With 4 Ingredients
All you need to make those delicious flaxseed wraps are 4 basic ingredients.
Ingredients
- Flaxseed meal – I make my own using flaxseed to 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 an almond meal, with no pieces of flaxseed left, or the recipe won’t work either. Get your meal as fine as possible using your blender or buy a meal that doesn’t contain unground 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 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, and stir until the mixture forms a ball that doesn’t stick to the pan and that you can hold 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 with good anti-inflammatory properties: turmeric, ginger, garlic, and onion. But use what you like, of course!
Making The Batter
When combined with boiling water, the fiber absorbs the water, gradually forming an elastic dough ball.
That elasticity from the dough will be critical to making perfect wraps that won’t break when you start filling and folding them.
How to make round-shape wraps
I used a saucepan lid that I placed 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!
Serving
Flaxseed wraps are bland in flavor, especially if you are using golden flaxseed – brown flaxseed is slightly bitter.
That’s why I recommend adding 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.
Filling Options
Your filling will make all the difference. My favorite vegan, low-carb wrap fillings are the ones below, added in this order. I also add some homemade low-carb tortillas chips on the 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
- many avocado slices – like half an avo per wrap!
- Chili sauce or mustard
You can also use this recipe to make healthy Cheese Quesadillas.
Frequently Asked Questions
Flaxseeds are a great super-food to add to your keto diet plan. They contain 71% of fat from healthy omega-3 fatty acids, which is ideal for reaching your fat macros quickly.
Plus, they have only 3 grams of net carbs per 100 grams, 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.
Yes, you can definitely have a good low-carb wrap on a keto diet if the wrap is made of low-carb flour.
The best keto wrap recipes are made of flaxseed, almond flour, or coconut flour. Typical keto wraps contain between 2 grams and 4 grams of net carbs per serve, which is within the acceptable range on a keto diet.
These flaxseed wraps are very low carb with only 1.2 grams of net carbs per wrap, so a big YES for all keto wrap lovers like me!
You can use raw flaxseed or ground flaxseed in many different recipes like keto wraps, flaxseed bread, and flaxseed crackers, or simply add some flaxseed powder to thicken a smoothie without adding sugar!
Find all my best flaxseed recipes.
Flaxseeds or linseeds contain many beneficial nutrients for your health. The most important are:
Omega 3 fatty acids, also known as “the good fats,” 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 phytoestrogens, a plant nutrient that somehow could act like the 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 phytoestrogens don’t mimic estrogen at all and rather prevent the 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.
More Keto Tortilla Wrap Recipes
If you are looking for more low-carb tortilla wrap recipes, you can also try my other keto vegan wraps below.
They make delicious keto sandwich wraps for lunch.
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Flaxseed Wraps (Keto, Vegan)
Ingredients
- 1 cup Flaxseed or 1 1/2 cup flaxseed meal
- 1 cup Water boiled
- ½ teaspoon Salt
Spices – optional but delicious
- ¼ teaspoon Turmeric
- ¼ teaspoon Ground Ginger
- ¼ teaspoon Garlic Powder
- ¼ teaspoon Onion Flakes
Instructions
- In a blender, add the flaxseed, blend at high speed until it forms a ground/meal. You can also use a 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 a 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 absorbs 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 takes about 1-2 minutes max.
- Remove the dough ball from the saucepan and transfer it 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 rolling pin. Press the dough balls with your hands 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 it 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 or tortilla press. 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 – the 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 on how thick you made your 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 plastic wrap, to keep them moist.
Notes
Tools
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About The Author
Hi, I'm Carine, the food blogger, author, recipe developer, published author of a cookbook and many ebooks, and founder of Sweet As Honey.
I have an Accredited Certificate in Nutrition and Wellness obtained in 2014 from Well College Global (formerly Cadence Health). I'm passionate about sharing all my easy and tasty recipes that are both delicious and healthy. My expertise in the field comes from my background in chemistry and years of following a keto low-carb diet. But I'm also well versed in vegetarian and vegan cooking since my husband is vegan.
I now eat a more balanced diet where I alternate between keto and a Mediterranean Diet
Cooking and Baking is my true passion. In fact, I only share a small portion of my recipes on Sweet As Honey. Most of them are eaten by my husband and my two kids before I have time to take any pictures!
All my recipes are at least triple tested to make sure they work and I take pride in keeping them as accurate as possible.
Browse all my recipes with my Recipe Index.
I hope that you too find the recipes you love on Sweet As Honey!
Disclaimer
The recipes, instructions, and articles on this website should not be taken or used as medical advice. You must consult with your doctor before starting on a keto or low-carb diet. The nutritional data provided on Sweetashoney is to be used as indicative only.
The nutrition data is calculated using WP Recipe Maker. Net Carbs is calculated by removing the fiber and some sweeteners from the total Carbohydrates. As an example, a recipe with 10 grams of Carbs per 100 grams that contains 3 grams of erythritol and 5 grams of fiber will have a net carbs content of 2 grams. Some sweeteners are excluded because they are not metabolized.
You should always calculate the nutritional data yourself instead of relying on Sweetashoney's data. Sweetashoney and its recipes and articles are not intended to cure, prevent, diagnose, or treat any disease. Sweetashoney cannot be liable for adverse reactions or any other outcome resulting from the use of recipes or advice found on the Website.
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18 carbs???!!!!!
I think you are getting confused you don’t count carbs but NET CARBS on keto low carb diet. Net carbs are total carbs take away fiber as fiber are not assimilated by your body. Consequently, one of those wraps contains only 1.2 g net carbs as they are loaded with 17.3 g of fiber ! Tat is why flaxseed is a great keto flour, most of the carbs are non digestible fiber and they don’t add to your carb macro. For more info on how to start a low carb diet diet. XOXO Carine.
I made these this morning and made my own flaxseed meal but to make sure I just had the meal and no seed I sifted it first, dough turned out just as you said it would, I used onion and garlic powder with your measurements, next time I will up it a little more and maybe add a pinch of caynee, all good waiting for my husband to come home trying these out for supper, only one thing I found is when you mention 1 cup of flaxseed _ 1 1/2 CUP flaxseed meal, very confusing, had to read this thru several times, but very different t from using f,our, will make again, Thanks
This is a great comment! I reckon that sifting the homemade flaxmeal is clever as this ensure you only get the meal that makes this recipe perfect. Whole or pieces of flaxseeds doesn’t absorb liquid and it can make the recipe too sticky, impossible to roll. I like to provide the amount of whole seeds and the amount of meal as some people buy the flaxmeal directly from the store while others like to ground the seeds into a meal as you did (my fav too!). When you ground your seeds they create a larger volume of of meal. That is why it is important to note that 1 cup of whole flaxseed actually create 1 1/2 cup of flaxmeal, what you need for this recipe. Again, thanks for trying my recipes and enjoy all the keto wraps on the blog you. You may want to try the keto coconut flour flatbread next time ! XOXO Carine.
I’ve made these twice now. Neither time worked. Both from flaxseed meal. The second time I tried making it I even ground the flaxseed meal more. It never got to form a doughy ball for me to make a tortilla.
What do you mean by it doesn’t form a ball? Is it liquid, sticky ? It takes time and practice to bake with high fiber flours. Many people have great success with this recipe. You must use boiling water and the thinner linseed ground. This combo activate the fiber in the seeds. Then it is important to dry the dough in a saucepan to evaporate the extra water and create a doughy ball. You can try my coconut flour wraps if you miss tortillas, it is easier than baking with flaxmeal. Enjoy the blog recipes, XOXO Carine.
I think the flaxseed whole and meal quantities are mix around. 1 1/2 cup flaxseeds whole or 1 cup ground flaxseeds.
I followed the instructions exactly and the result was a disaster. The dough was so sticky, I ended up having to keep adding flax meal (almost double). It was still so sticky that it stuck to the parchment. I finally got one off and cooked it in the pan. After the recommended time it was still raw! It’s so frustrating to follow a recipe and end up just wasting time and money. Seems there should be some quality control or trying a few different brands of flax meal to see what works before posting 🙁
I am sorry the flaxseed wrap did not come out great for you. All recipe are tested at least 3 times before released on the blog and as you can see here or on intagram there is thousand of people who made this recipe with great success. The problem you describe is not from the recipe but from thickness of your meal. This sticky situation happens only if you use a meal that is too thick, the fiber can’t work their magic if they are stuck in the seed, the meal must be as thin as regular flour. Adding more flaxmeal doesn’t help if the meal is too thick it simply doesn’t work/absorb the moisture as the fiber are not release in thick meal. If you made the meal yourself, grind thinner or buy store bought flaxmeal. It must be as thin as flour. I hope it works better next time, low carb baking takes time and patience it is a very different way of baking using high fibre flours that are tricky if they don’t have the right consistency. Keep in mind that regular flour has barely 0 fiber flaxmeal contains 40 % !
Please stop using the words thick and thin to describe the flax meal if you mean finely ground or coarsely ground. It’s very confusing and hard to wrap the head around .
I am sorry if it confuse you but it seems that you make the translation right as you just did! Also, remember that I am a French mum sharing my personnal recipes here. I do my best to translate the recipe I love in English for my US readers. Please be kind and enjoy this free space. XOXO Carine.
I followed the instructions step by step. Not sure what I did wrong. My dough was very sticky and stuck to the paper. I used Bob Mills ground flax meal. I even added a bit extra to make it more dry. I also found that I had to wait more than 1 to 2 minutes after putting the meal into the water because it was too hot and took awhile to make the dough texture.
This may happens if your flaxmeal is too thick and can’t absorb the liquid or you didn’t use enough flaxmeal. I recommend you try a different brand or measure your ingredients very precisely. I hope it works better next time. XOXO Carine.
HI AND THX
338 kcal are for 1 flax wrap or for the whole 4 of them?
No it is well for one large wrap. But if you track calories, make smaller wraps, if you shape 8 wraps you will divide the calories per wrap by 2! Let me know if you like them, XOXO Carine.
great thanks! keep on the recipes! its wonderful to have something thats both vegan and low carb! <3
Thanks for following my blog and trying my recipes! Not all of them are vegan but I will keep sharing low carb vegan recipes for sure. XOXO Carine. 🙂
Am new to cooking and baking and recently out of 10 recipes only 1 will work out. This was one. It worked! Although my dough, too, was a bit Too dry, it was tasty and the texture did work eventually. I will try with a little more water and even more of the very well combined spices. Even my husband was sad when the last wrap was gone. I will definitely repeat this. Thank you so much from Germany!
Danke shon! I am so happy to read that! Enjoy the low carb recipes on the blog. XOXO Carine.
I was so excited to make these, but so very disappointed! I couldn’t get the dough to go into the pan from the parchment paper as it just crumbled or broke around the edges every time I tried it. What a waste of money 🙁
It sounds like the dough was a bit too dry, and a little water would help. Obviously, from the mostly positive reviews, the recipe works and is tasty.
I have a different recipe I follow for a tortilla and when it doesn’t want to remove from the parchment, I place it in the pan anyway, parchment side up. Once it starts to cook a little, I’m usually able to easily remove the parchment.
Thanks Carine for the recipe. Looking forward to trying it tonight when I get home from work.
I am sorry to hear that. It should be crumbly, if so it means you are missing moisture in the dough. You simply need to adjust 1-2 tablespoon of water in the dough, roll and cook. Like any bread dough if it is crumbly when you roll it you need to adjust the moisture or it won’t work. It is much more difficult to be precise with flaxmeal has it contains 10 times more fibre than wheat. It means it is 10 times more water absorbent. if you measure in cups and you miss few grams the dough can end up slightly drier than usual. It needs time and practice to bake with low carb flour, you will get there I am sure! Enjoy the low carb recipes on the blog, XOXO Carine.
Hi, Can the dough be made ahead of time, then rolled out and cooked later?
Not really, it will dry out. It is better to cook the wraps and them rewarm when needed. Enjoy the low carb recipes on the blog. XOXO Carine.
340 calories in one wrap ….wow
You can simply make 6 medium wraps or 8 small wraps instead of 4 from this dough,it will decrease the calories per serve if it is what you look at. It is a keto low carb foodblog, we track net carbs and wholesome food, not calories. Enjoy the recipe. XOXO Carine.
I had pretty low expectations from basically flax seeds and water, but these were actually impressive! 2 came out perfect and two I rolled too thin and they broke. I took the two broken ones and made chips and crackers by cutting them up and baking at 400 for 8 minutes. Now I cannot wait to make nachos and some dip for the crackers! Thanks for the awesome recipe!
Sometimes the easiest recipes are the best right! I am so glad you enjoy this recipe. Thanks for trying ! XOXO Carine.
Made these for dinner this evening. Filled with tuna/egg salad, greens and fresh avocado. Yum! I did end up using approx 1 3/4 c flax seed ( which I ground also). Thank you for sharing your creative recipes!
I love your filling idea! Thanks for sharing with me here. Enjoy the blog recipes. XOXO Carine.
Easy to prepare and excellent. Thank you for sharing the recipe. Isabelle
Amazing! I am so glad you love those wraps Isabelle. XOXO Carine.
Hello, the nutrition facts listed is that for 1 wrap or for the 4?
For one as it says on top of the nutrition label. Enjoy ! XOXO Carine.
Thank you for your great attention to detail! I appreciate that you gave an actual amount of water to use… and that great tip that the recipe needs a finer grind than store bought flax meal. Believe it or not, other recipes published on the web didn’t give even a general amount of water to use and none that I’ve seen mention the need for the finer grind that a coffee mill gives. Major kudos to you!
I read many comments in the morning, but that is the most beautiful thing I read today. It really makes me happy as I take hours to write those post and I am so glad you find them useful. Thans SO much for being here. XOXO Carine.
Hi Carine,
I tried to make this flatbread but the dough I get was so sticky that I needed to add loads of flax meal. I definitely think I did something wrong measuring the amount of the ingredients.
When you write 1 1/2 cup you mean 1 cup and a half or 1 “half cup measuring spoon”?
Thank you.
Sofia
Hi Sofia,
You need 1 cup + 1/2 cup flaxmeal (grounded flax). If it is sticky it means the dough has too much water, the seeds can’t absorbs all of it. It can be because the ground is too thick or you did not dry out the dough enough in the saucepan. Did you bought the flaxmeal from the store or made your own? Let me know! It take time to bake with new flours, you will get there! XOXO Carine.
Could you use a tortilla press instead of rolling them out or is that too thick?
That is a good question, I don’t have a tortilla press myself so I have no idea. The dough is sticky and required to be rolled between pieces of parchment paper so I recommend you use the same technique if you give a go in the press or it may stick to the apparel. Let me know how it goes if you try this ! XOXO Carine.
Hello;
I just made these and the recipe is so awesome I am someone who loves pita bread and they turned out great the only issue is that i was not able to make 4 wraps just 2 small.
The dough was not sticky at all like fathead dough i used grounded very fine flax seed 1 cup and 1 cup boiling water ( cup around 120gr)
what do you think was my mistake?
It must be the thickness you roll the dough. Try to roll them thinner next time and you will defintly get 4 from the dough ! Enjoy the recipes on the blog. Thanks so much for your lovely feedback. XOXO Carine.
Hi there! Just discovered your site through Pinterest and loved the idea of these flax wraps. Being gluten free, trying to be low carb and sugar free too, as you know, presents many challenges! I haven’t found a wrap yet that worked, these did and they’re incredible. Now I must say, that I must have ground the flaxmeal ‘too’ fine as the ‘dough’ was REALLY sticky. I kept grinding and adding flaxmeal to it using another cup of ground, but it was still too sticky. I eventually ended up adding arrowroot flour, kneading it into the dough to get the right consistency, which obviously ruins the whole point of low carb :(. That said, they still tasted great, but I’ll be trying them again to see if I can achieve the same results you did with the ‘right’ ingredients. One thing I did discover however, is that adding the arrowroot flour made the dough very pliable, I’m going to make a separate flaxmeal dough and use it as a pie shell, adding coconut flour to the flaxmeal and kneading it because adding ‘flour’ to it actually gives it the ‘stretchy’ properties of a gluten dough. Was totally surprised by this! I could actually work it in my hands. I’ll let you know if it turns out with the same result as the arrowroot did, and as a pie crust!
Thanks for trying my recipes and for your lovely feedback! If your dough was too sticky it is probably because your flaxmeal was too thick and did not absorb the moisture as much or you did not dry the dough enough in the saucepan. I lie the idea to add arrowroot flour! Not low carb, but great paleo alternative. Enjoy the recipes on the blog. XOXO Carine.
Hi there! I just tried them again, exactly per your recipe, and they turned out PERFECTLY! My mistake was not in mixing the flax meal sufficiently to give it time to absorb the water. . I had to 2 Tblsp. more of the flax meal but honestly, they’re perfect and NO arrowroot flour this time! Thanks for this incredible recipe, that even my husband enjoys!
How long did you have to mix for? I ground it till it was powder and I mixed the full 2 min (per the instructions that is ‘max time) and it was freakin glue! :(*
If it is sticky it means your ground is too thick and it does not absorb the water properly. The thinner the more it absorb moisture. I recommend you buy ground flaxseed known as flaxmeal if you struggle to create a thinner meal with your blender. You usually don’t need more than 2 minutes to mix the warm batter to form a dough that won’t stick. Enjoy the recipes on the blog. XOXO Carine.
That is AMAZING! I feel so grateful that you are sharing all those feedback on the blog I am glad the recipe goes well without arrowroot flour as it is way better for your carbs too ! Enjoy the blog recipes and huge thank you for trying my recipes. It means a lot to me. XOXO Carine.