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’ve made these twice now and both times turned out consistently the same. They’re super fast to make, which I love! I grind my flax seeds in a new coffee blender and it’s so quick & easy. I use 2 pieces parchment paper, my premeasured thickness rolling pin and spray every other time putting a wrap on pan. They refrigerate really well. I usually use for breakfast/lunch for a wrap warmed up with filling. I know there have been complaints about calorie count but honestly if you eat low carb, high fat and high fiber you fill up and stay satisfied on smaller amounts of food. For example this would be a combined breakfast/lunch meal with whole foods. Instead of eating snack processed foods more frequently. So happy to have this recipe in my rotation now! Btw, I appreciate you, and you keep it up!
Thanks so much for the lovely comment and encouragement! I am so happy you found my blog. Enjoy the recipes around here, XOXO Carine.
I think a spelling/grammar check on this would benefit you and your website in the future. These look delicious!
Is that comment really necessary? Please ask yourself this question. New to this blog, and this is the second time I’ve seen a negative (unrelated to the recipe) comment. My goodness, way to build a fellow female up! I believe she said English is not her first language – all I get from her writing is a passion for food – especially wanting to share that love with others. Leave her alone. Her small grammatical errors are nothing. Carine keep up the amazing work!! Please don’t think of stopping because of fools like this ^^.
XOX – Fr. Canada
I appreciate you trying to defend someone, Dee. At the same time, the comment above didn’t seem in mean spirit (unless it has been edited and was meaner before). They didn’t phrase it like “Such an awful website. Learn to spell before you make a blog.” They phrased it as helpful constructive criticism (” ‘a’ and ‘b’ could be a benefit to you”) and even added “These look delicious” to soften the blow; Then they were called a fool. Let’s try to avoid being oversensitive to the point that we’re the ones throwing the punch. I assume we’re all adults here and should handle constructive criticism like adults.
–
Also, keep up the good work Carine. It’s a great website. Thanks for such an easy, straightforward recipe
Thank YOU so much for your support. I will keep blogging don’t worry! It is a passion first and a strong desire to share my journey as a pre diabetic. Thanks for being here with me. Carine.
Thank you Carine fro those wonderful recipes. I am a great admirer of you work.
I would like to as for a advice. In my neighborhood I can get my hands on a plenty of decreased flax flower. Would you know if I can use it for flax tortillas? If so what would be the ratio flow water?
Many Thanks!
Thanks for following me ! I never heard of flax flower so I am unsure if you can really use this as a flaxseed base to baking. I am sorry I can’t help you more on that question. Enjoy the wraps, XOXO Carine.
Very easy! I made them pretty simple this time bit next time I’ll add seasoning ????
Thank you for trying my recipe! XOXO Carine
New to keto
Could you use this as a base for pizza ?
Sure! But I would rather recommend my coconut flour pizza crust or low carb pizza crust. Both are keto and even beter as a pizza base! Enjoy, XOXO Carine.
love the wraps make them all the time. 1 observation tho do you proof read your instructions? they read like they were translated from another country in some sentences, poor grammar takes away from an otherwise great page.
I am glad you love the recipe. I am French, I am doing my best to write my blog in English but it is not my first language. That is the best I can do, and I apologize if my sentence/grammar can be funny sometimes. It is a blog where I am sharing my passion for keto food, photography and my story. Unfortunately, I don’t have anybody to proof read or English speaker to help me here. I hope you will still try more recipes from here, XOXO Carine
You are doing fine. As long as we understand what you are saying there is no problem with your English
If you would like a proofreader email me
Hi Carine,
I think you’re doing an awesome job with this blog. I’m just beginning my keto diet journey and will definitely be trying out many of these recipes.
If you’d like, I can help review and edit any spelling or grammatical errors there might be here on your blog.
Kind regards,
Ilana R.
Hi Ilana, enjoy all the recipes on the blog! It is a personnal blog, I know the grammar is not perfect and I m happy with that because it is not a professional blog. This blog reflect who I am. I am French, I write my blog in English as a passion, it is not be perfect but it is me and I don’t want to change that. Enjoy the recipes, XOXO Carine.
Followed the recipe to a T. Used store bought flaxmeal, used the amount of water recommended… sticks to the parchment paper and skillet and doesn’t cook through. Any ideas?
It looks like your wtr is to wet. This can happen because the flaxmeal is not thin enough and don’t absorb properly the water or you did not cook the dough long enough in the saucepan to evaporate the extra water. Next time you can add a bit more flaxmeal and cook longer. The dough ball shouldn’t stick to your fingers. If it still really does, rub a bit of olive oil around each ball before rolling between parchment paper. It will ensure that they don’t stick to it or to the pan. Enjoy ! XOXO Carine.
Great recipe!
Thanks for trying my recipes! So glad you love those simple keto wraps. XOXO Carine
I typically don’t comment unless I have a question, but I must say that these are AMAZING. Every keto tortilla has always had something wrong with it — grainy, not pliable, etc. These are perfection. It does take some experimenting to make sure they don’t crack. And it also takes a few tries to get the best flavor by playing with spices, but these are by far the best when it comes to texture, pliability, time, and price. Thank you so much for this super simple recipe that is practically carb-free. Thank you so much!
Tq for the great recipe.
My pelasure! Enjoy the recipe around here. XOXO Carine
I just esnt to say that you are doing a fab job with all the recipes you post. I cannot thank you enough. You are truly god sent for people who want to go keto or are diabetic and want to change their dietary lifestyle..
This is so kind of you and so motivating to keep sharing my recipes hre with you. Thanks again for the love. Enjoy the recipes. XOXO Carine
thank you so much for this recipe it was amazing
I have put some herbs special “pizza mix”
it was very delicious
What a great idea to add those pizza mix herbs! Yum. Thanks for the review and for trying my recipes. I can’t wait to read your next comment on my recipe. XOXO Carine.
This recipe looks fantastic. Would it hurt the recipe to add about 2 tsps. of psyllium husks to aid with moisture absorption?
Thanks
I didn’t try that so I am unsure, it sounds great but usually if your flaxmeal is thin and you dry the dough in the saucepan as recommend you shouldn’t have any issue with the moisture. Enjoy the wraps, XOXO Carine.
Great recipe. It’s worth to try again if you don’t get it right at first. After you get the hang of it, you get a super healthy, low calorie and low carb wrap with minimum ingredients. Others require multiple types of flours, xantham gum, or eggs etc (which increases cost & calories). This one relies on just flax (relatively inexpensive) and water. The rest is precision and technique.
Sometimes I mess up and the dough is too sticky, even after leaving it out to dry for a few hours (which usually fixes it). If that happens, I just roll out all the dough and bake it into a NY style pizza base. I make wide slices and fold them in half. All good!
Thank you for the lovely feedback and you tricks on sticky dough. So useful for everyone. I am so happy to have you on the blog here. Enjoy my simple keto recipes, XOXO Carine.
You are a lifesaver! I can’t thank you enough for sharing this yummy recipe! I have been looking for a recipe so I can have a wrap forever and I tripped onto your website. Thank you! Thank you! Thank you!
I am so excited you found my website! I have got so many keto flatbread and wraps for you to try! You may also love the coconut flour flatbread or almond flour tortillas. Enjoy them, XOXO Carine
Thank you so much for this recipe. I am trying to eat 1/4 cup of flax seeds a day because I am naturally healing my breast cancer. This has been strongly recommended by several doctors. Your recipe is the easiest way for me to make sure I’m getting my quota. I love how the wraps are still so flexible the next day, much better than my whole wheat tortillas. And strong enough to do the job. Thank you again!
I am so glad you find my blog then, I love to use flaxseed in my recipes. You may also like the cinnamon muffins then. Enjoy and take care! XOXO Carine
I love this recipe. I made it for my family and they loved it, too. The first time I made it, the dough came out sticky. However, I tried again and the second time I let the dough dry a little longer…..it was perfect. Thank you for the recipe.
Thank you !!! You are so right, it takes time to learn how to make delicious low carb baking recipes but as soon as you get it, it so good !!! Thanks for trying and being here with me. Enjoy the keto recipes on the blog, XOXO Carine.
Turned out great!
With the high fibre content,How many wraps a day maximum would you recommend?
Thanks for trying my recipe ! I usually eat one a day max as they are high in fiber and too many can upset your tummy. Enjoy! XOXO Carine.
These are FREAKING AMAZING. I cant cook to save my life but even I didn’t manage to mess this up!! I am so ready to go thru your site and find more things I can actually eat on keto that I so sorely miss!!!
Thank you !!! I am so glad you love them too. Enjoy the keto recipes on the blog. XOXO Carine.
Thank you so much for this recipe!! I am on an AIP diet and it is hard to find things to eat, it is expensive, and often labor intensive. This is easy, tasty and stores well for a few days. I used brown flax seeds, and I am so happy with the results 🙂 This will be part of my regular diet.
Hi ! I am so glad this fit perfectly into your AIP diet an budget! Thanks for trying my recipes. Talk to you soon. XOXO Carine