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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Yummy! I don’t have a ceramic pan so I used someone’s tip in these comments, cast iron pan with coconut oil. I live in Vancouver with 96% humidity (today) so I should have cut the water a lot! I ended up adding another 1/2 cup flax meal so I got 6 wraps. I also added a LOT of salt! My first couple turned out odd looking but delicious but I improved as I went along ! These are terrific. Thank you!
Can I substitute almond meal, or almond flour for the ground flax seed?
No you can’t, flaxmeal is the main ingredient in the recipe and it contains 4 times more fiber than almond flour. For almond flour tortillas use this recipe here. Enjoy.
Wow I was about giving up .tried and tried cauliflower and almond wraps (always break when filling..get I annoyed)hard workpressing out waterfrom cauli.
But today, awesome! Your flaxseed wrap saved the day with my teenagers eating too..Easy prep did sticky mess my hands didn’t break either!
Thankyou I have already add to my notebook
These were delicious and turned out almost perfect except that they broke a part a little instead of being pliable. I think maybe I overlooked them a little? They were also a little browned in places, where I noticed yours aren’t. Thanks!
This unfortunately did not work for me, not sure what i did wrong 🙁 the dough was just too sticky no matter how much flax I kept adding to the mixture…..
I had the same problem so i added a couple teaspoons of coconut flour. That did the trick.
This happens when the flax ground is too coarse, try a thinner ground next time
I just made these, 5 of them. They came out amazing. Thank you so much for the recipe.
Hello, great recipe<3 i tried to make it, but when i started, i found out that i didn't have flaxseed.. instead, i had sesame flour (which is, btw, very cheap in my area) and psyllium husk. So i used the instructions from your recipe, but adapted it to my ingredients. I used the same amount of hot water and the same amount of sesame flour, but i added some tbs of psyllium husk. Added spices (garlic powder, paprika and salt) and then followed your recipe (make a ball, roll, fry in pan). It turned out great!! If i want it to be similiar to a tortilla, i make it thin, if i want to make something that resembles bread, i put a liitle more "batter" and make it thicker. That being said, although i love what resulted from my experiment, i can't wait to try your recipe with flaxseed. It must be awesome!
This recipe is AMAZING!!! Apart from the fact that here is finally an easy and delicious way for me to incorporate flaxseed into my diet (a dilemma I’ve had for years since I know it’s great for you, but apart from sprinkling on salad–which I never did–I was at a loss for how to use it,) it also solves my dilemma for getting enough dietary fiber (that and chia seeds) on keto! I will be working in the mountains with a friend this summer who is vegan and this recipe was the first I tried from a list of vegan keto recipes. I can’t wait to share some vegan keto meals with her including these!
The first time I made these they turned out perfectly! I think these would work great in a tortilla press, as others have mentioned, and I might invest in one because I think these will become a staple in my diet. I had a large bag of golden flax seeds which I ground fresh. 1 1/2 cups of them measured out exactly to 165 grams. I added garlic, ginger, rosemary and sage and they were delicious!
Je vous apprécie et je regarde des autres recettes sur votre blog avec envie! Je suis si contente d’avoir trouvé votre blog. MERCI MILLE FOIS! <3 Olive
These are amazing! Thanks for sharing this awesome recipe! Are the optional ingredients included in the nutrition facts or would adding them change it? I want to make sure I’m tracking the right amounts. Thanks again!
The additional ingredients are touch of spices so it won’t change the nutrition fact. Enjoy!
Just to clarify, this recipe makes 4, so the net carbs listed if for 1/4 of the recipe?
Also, have you ever used these to make quesadillas?
es, that’s right you divide the dough into 4 balls and roll as tortillas. It will make delicious quesadillas too
Thanks for teaching me how to make flaxseed wrap.
Very interesting, I am going to try it today.
Love the recipes!
Hi I am looking for dairy free and low carb recipes also do you have a cookbook keto low carb as well
Happy New Year Gail
Just made them for the first time. Absolute genius and very easy. VEGAN keto and I can have taco?!?! THANK YOU THANK UOU THANK YOU
I just made these. I am letting them dr now. But just a thought. If your in a rush or want smaller wraps use a tortilla press. Just remember to still use the parchment paper so it doesn’t stick!
Hi, what blender do you use to grind the flax meal? Is it a dried grains containe/blade?
I am using a kitchenaid blender by a coffee grinder works too
These are brilliant, I make them all the time! Thank you Carine!
Thank you !
We have made this recipe and it is amazing while doing a low carb diet. We have posted the recipe on Instagram in our company Tierra Viva as it might be interesting for our customers. Thanks for this amazing recipe!! Greetings from Spain!!
Thank for this recipe!! So easy to make. I’m new to vegan keto and absolutely love having an alternative to a processed store brought food!! I feel light after eating one!
Thank you ! So glad you love them, XOXO Carine
Hi, thanks so much for this recipe! First time I misread the recipe and put too much water so they were difficult to roll out, but with the right ratio of water to flaxseed flour they are so easy, quick, and incredibly tasty! I put salt, pepper, paprika, garlic powder and dried chivesin mine. So good!
Thank you for trying my recipes ! I am glad you enjoy the wraps and I love your spices idea. Enjoy the recipes on the blog, XOXO Carine.