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
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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Nutrition
About The Author
Hi, I'm Carine, the food blogger, author, recipe developer, published author of a cookbook, 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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I have a flax seed recipe but this is slightly different, so trying this on too!!! Changing to Vegan Diet is a bit daunting, but getting there… at my agevit is not easy…. turning 71 in couple months… been whole foods since 1994 but totally organic came slowly. Organics in New England were a rare find back then…
Now I actually have a few organic farms along with grass fed& Finished beef, & Pasture Raised farms close by.
Good things come to those who wait… patience counts!!!
Excellent! I made these thicker and they were perfect. Next time, will try them thinner and see if I like that better. I used them as roti with Indian food.
Amazing and FUN!!! Thank you getting me to FINALLY try these flax wraps- you made it so easy!! I used a ziplock and a tortilla press and lol’d the whole time!
Thanks for a fun time in the kitchen!🥳💃❤️
I just made these. they are excellent. Soft and pliable. Thank you for sharing this recipe.
Would it be possible to oven bake these?
I am not sure, they may stick to the tray
I’m honestly in awe…tried so many variations of tortilla recipes and the answer was right here on your blog. They are amazing, I had a balkanik spice mix and added it to the batter it came out actually tasty!! And flexible, nonetheless!!
I think the key to this recipe is the boiling water and how fast you mix the dough(gotta act pretty quickly). I had to leave the dough for 10 min unattended because I got busy with something else, and the minute I cut the dough it looked and felt like a delicious piece of chocolate fudge…
I thank you so much for putting out this recipe, I will try more!
I made these using Bobs Red Mill Flaxseed Meal, which is pretty widely available in the US. It worked really well with the recipe as written. With one cup boiling water, I had almost no stickiness at all and my little balls rolled out quite easily. I made a couple on the thin side, like tortillas and a couple a bit thicker, more like a thin pita. I like the thick ones more- they are quite flexible. The flavor to me reminds me of falafel. They are very yummy and satisfying when wrapped around shredded chicken with veggies and tzatziki sauce.
these were pretty great. I wonder if they could be frozen?
Hello there, I tried two of your recipes today and not sure what happened. The flax wraps, I had to add an extra cup of flaxseed and it was still sticky and not like dough like in your pictures. I followed the steps anyway and it was still sticky in the middle even cooking the wrap in the pan. It also didnt crack per se, but pulled apart/tore at a crease caused by the parchment paper, like it didnt bind well or something and it tasted ‘fishy’ in the end (is that normal)? Ive kept my flaxseed in the fridge and was opened about 3 months ago. Could you help me figure out what may have went wrong? TIA!
It seems that you used brown flaxmeal, that’s the only version of flaxmeal with a fishy flavor. The recipe should work better with golden flaxseed.
I tried this recipe, came out good👍 . I tweeked it by adding 1 teaspoon of coconut flour because mine was a tad too sticky. Im mexican, so i had a tortilla press in hand. I highly recommend using a tortilla press if u can, its so much easier than using the rolling pin and the saucerpan top. I made these in like 5-7 min, so easy w the press.
Wow! This recipe is so good & easy to make. I followed your instructions exactly. I add some of the spices (onion,garlic) which helped cut the flax taste. I used an oiled cast iron & played around with sizes. I’m so happy I can enjoy tacos and burritos with my family while on a low carbs diet. Thank you!
I love so many of your recipes, but this one was a miss. I could not get them to fry nicely. Even in a cm of oil. Sticky mess. Now, they are in the oven. Do you have any baking tips for people who don’t have no-stick pans? Thank!
I am sorry to hear that! The flatbread shouldn’t be fried at all, you should only rub a tiny amount of oil in an non stick pan. I am not sure why your dough was so sticky, probably too much moisture left in the dough. You can try a thinner flax ground – more water absorbent – or cook the dough longer in the saucepan. I hope it helps. Carine
How did you calculate carbs?
Is it correct value,exact?
Yes value are correct and provided by a certified nutritional tool based on quantity of ingredients and serving size. Enjoy.
sounds good and very do-able,thankyou
Oh dear, tasted nice,but couldn’t get them right. I think it might be like pancakes! Tasted great though.
Made these tonight and they were perfect! These will go into regular rotation. I’m still in awe as to how perfect the recipe came out! 10 stars!
So good!
The recipe looks great and I can’t wait to try it, but I do have a question.
The Pinterest advertising says it’s a zero carb recipe, but that is not accurate, according to the post and the actual recipe it’s 1.2 net carbs. It is indeed very low carb, but it’s not zero carb.
We didn’t advertise zero carbs on Pinterest, our pin image shows the 1.2 g net carbs. However, thousands people pin this image everyday and add the description they one. Then, the image is repins by others and I am not responsible for the description of the pin people choose to use on their pin. Enjoy.
Great job
Has anyone tried to deep fry or air fry these into taquitos?
cool idea!