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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Do these wraps freeze well if I were to make a larger batch?
Yes sure ! As I said in the comment earlier : 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! Enjoy the recipe. XOXO Carine.
Just asking – do you mean 1/2 cup of flaxeal or 1.1/2 cups faxmeal? I was thinking that ground flaxmeal would be less by volume then whole flax seads.
You need 1 cup of flaxseed that you powdered into a blender which makes 1 cup + 1/2 cup of grounded flaxsmeal. So you need either 1 1/2 cup of ground flaxmeal or 1 cup flaxseed that you grind. When you ground the flaxseed the volume of ground flaxmeal is higher. I hope it makes things clearer. Enjoy the recipe my friend! Thanks for reading the blog. XOXO Carine.
Have you ever weighted the amount of flax you use? I’m curious to know the weight.
No I didn’t sorry I only made this recipe in cups and it works pretty well as it use a single flour. Enjoy the low carb recipes on the blog. XOXO Carine.
You need 1 cup of flaxseed that you powdered into a blender which makes 1 cup + 1/2 cup of grounded flaxmeal. So you need either 1 1/2 cup of ground flaxmeal or 1 cup flaxseed that you grind. When you ground the flaxseed the volume of ground flaxmeal is higher. I hope it makes things clearer. Enjoy the recipe my friend! Thanks for reading the blog. XOXO Carine.
Hi!
Are they freezeable?
Yes sure ! 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! Enjoy the recipe. XOXO Carine.
Thank you so much for this recipe. I have just made it and it is so delicious. I was making my own gluten free and vegan bread for years and this recipe will replace it from now on. How amazing is that! ? I would love to see your other recipes. Thanks a lot Carine!
Cant wait to try. Was wondering if you could fry these in wedges to make chips?
Sure ! but no need to fry in oil. Simply place the rolled flax wrap on a cookie sheet covered with parchment paper. Cut your tortillas chips with a pizza cutter or knife and bake at 200C for 6-8 minutes until crispy on sides. Remove from oven, cool down few minutes before separating each chips. Look at my low carb tortillas chips recipe for inspiration on how to cut, bake the dough. Enjoy the recipe. XOXO Carine.
That is the MOST beautiful comment! I love reading amazing things like that in the morning. You made my day. I switch vegetarian 1 year ago and my husband vegan, so there will be more and more vegan recipes coming up for you ! Enjoy the blog. XOXO Carine.
Hello, I was wondering if you could cook longer and use as tortillas chips?
I made tortilla chips & made nachos. The original recipe didn’t turn out. So plan B was chips. Turned out great!
It would work but make sure you roll them very thin. I did overcook few of them and they gets very crispy 🙂 Enjoy the treats. XOXO Carine.
I’m really interested in trying this recipe! I’m curious to know if you’ve ever tried baking a whole wrap in the oven of that it comes out crispy, like a Mexican tostada?
Well, I did actually make ‘chips’ with this. I bake at 200C for 6-8 minutes. I place my wrap on a cookie sheet covered with a piece of parchment paper – easier to un stick when baked! It comes out very crispy, specially the one I roll very thin. I hope it helps ! Enjoy the recipe and the healthy others recipes on the blog. Thanks for reading and trying them! Don’t forget to report back if you have success with the tostada idea! Love it !!! XOXO Carine.
Just made these and they are pliable and look awesome… stuffing with a veggie scramble for breakfast
Awesome! Thanks for reporting back my dear 🙂 XOXO Carine.
Love it can’t wait to make it. Just what I need
I am so glad you like this recipe. Enjoy the wraps. XOXO Carine.
Hi, where do you buy your golden flax seeds and what brand? I looked at Bobs Red Mill and they are 4 net carbs for a 31g serving.
I made this today! It turned out amazing. In the water I added a teaspoon of tomyam paste, so the mixture had Thai taste and aroma! Can’t wait to make myself some wraps for lunch tomorrow. Your recipe is indeed a carte blanche: you can go creative with what you want to flavour the water with before mixing it with the flaxseed meal. Will definitely make this again! Thank you very much.
I love the Thai flavor you choose for those wraps, I never thought about that ! Such a great idea. Thanks for your feedback, enjoy the recipes on the blog. XOXO Carine.
Trader Joe’s has a golden flaxseed and I grind it myself.
Amazing! i love golden flaxseed too, less bitter than the brown ones. Thanks for sharing your tips here. Enjoy the blog recipes. XOXO Carine.
Hey are you able to freeze these?
Thank you!
I make a golden flaxsees foccacia which freezes very well so I am sure the wraps would be OK to freexe. I may give the wrap recipe a try and see how it goes. I keep my flaxseed in the refrigerator and only grind it as I need it (coffee grinder, very quick)
Hi Lynette. Can you share your flaxseed focaccia recipe? Thank you!
Ground flaxseed becomes rancid fairly quickly,even if kept in frig.It is best to kerp it in the freezer- it does not get hard due to the oil content & you can use what you like & put back in freezer.Yhis will ensure that it does not become rancidity.
Thanks for the tips ! Enjoy the recipe on the blog, XOXO Carine.
I guess yes but as I did not freeze mine I won’t say yes without trying. Let me know if you give this a go. I would love to know how it freeze! XOXO Carine.
Hello! I am living in New Zealand and we don’t have Bob Red Mill here. I am using brown flax seeds most of the time and use Ceres Organic in NZ. Enjoy the recipe. XOXO Carine.
Hi???? thankyou for this recipe. I will make them today, but am wondering, can I dehydrate them instead of cooking? If so, for how long ????
Have a wonderful day, and thankyou for keeping us all inspired to be healthy!
Jacqueline????
Hello Jacqueline! I don’t have a dehydrator so I have got no idea how long it will required. But I am sure it will work well too. Thanks so much for following my blog and trying my recipes. XOXO Carine.
Hi! Can I use Chia Seeds instead of the flax seeds?
I don’t like to say yes or no when I didn’t try the recipe before but I guess this would work. Chia and flax have similar properties but I am not sure the water/seed ratio will be exactly the same. Let me know if you try something ! Would love to learn more about that interesting healthy option! Have a lovely day, XOXO Carine.
I tried this twice and neither times did I get a dough ball per your instructions I ground very fine and it still did not work.
How was your dough? If too sticky it is either the ground is too thick or you didn’t warm the dough enough in the saucepan to evaporate the water. Enjoy the low carb recipes on the blog, XOXO Carine.
i think the flax seed will have a better taste.
I tried these with 1 cup flax and 1/2 cup ground chia and they turned out really nice. thank you for this recipe.
That is amazing ! I would never thought about using chia seed as well 🙂 Thanks for your feedback. Enjoy the blog recipes. XOXO. Carine.