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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HI there tried it but it remained sticky in the pan and just would not come together. I added little more, but still sticky so put on parchment paper and then another on top and just rolled the whole thing stuck in pizza tin and baked in oven for 10 mins . Made into a pizza base piled on tomato sauce, cooked mushroom pepper veeg etc my cheese vegan and stuck back under grill for the cheese to melt was lovely. I added a few more spices though I think and was lovely as a pizza. Great for getting all your omegas thank you.
Thank you for you lovely recipe alternative! It is a great idea to bake them if it sticks to you pan. Some people report issue cooking it in the pan. I guess this depends on which pan you are using. I am using a non stick tefal pan and I never had any problem cooking them in this pan. I love the pizza idea, again thanks for sharing and trying my recipes! XOXO Carine.
Amazing recipe! Thank you very much!
I used brown flaxseed meal and it was really tasty (I don’t mind the slightly stronger taste).
I am so happy to read your comment! I love brown flaxseed too 😀 but I know that some people found them a bit bitter compared to golden flaxseed. Enjoy the recipe on the blog and thanks for sharing your feedback! XOXO Carine.
Hi, thank you for the nice recipe, I would like to print it out and found the ingredient only shows “water“but not “boliling water“ , is it possible you can kindly change it.
thank you.
Thank you ! I am glad you like the wraps. I added a little note for the water ‘boiled’. I hope this makes things easier for you. Enjoy the recipes on the blog. XOXO Carine.
Sadly no matter what I did they didn’t Stay together at all. I used fresh seeds I ground into flax meal and added them to the 1 cup of water after I pulled it off and added a little bit of Garlic Powder. I cooked on a stove pain medium heat for 2-3 minutes and they still crumbled when I tried to pick them up into slop. The Flavor was good I put the rest of the doughball in the fridge and I’ll see if having it sit overnight helps at all if not I’ll just use it for something else. Waste not want not.
I am sorry that the flaxseed wrap recipe didn’t work well for you. If it still crumble on the stove it means that your flaxseed ground wasn’t thin enough, did not absorb all the moisture and that why it is not coming together into a dough. It this case, add more flaxmeal, 1 tablespoon at a time until it comes together into a ball. Trust me, I made this many times and I am sure this is what happens here! The size of your meal is what makes the difference. I hope you will get a better try next time. XOXO Carine.
These stuff everywhere and impossible to get into the pan. Once stick to the parchment there was no getting it off. Frustrated.
Hello, I am sorry that the flaxseed wrap recipe didn’t work well for you. If your dough was too sticky it means you are missing some flax ground in the recipe. This happens if you are using a thicker meal. It does not absorb the water enough and the dough end up sticky. As any bread dough, when it sticks, add mre meal, 1 tbsp at a time until it gets the right consistency. Easy to roll, not sticky to your hands or parchement paper. I hope this helps for your next attempt. It is not easy to bake with new flour, it takes time to learn and practice. You’ll get there! XOXO. Carine.
How much would 1 1/2 cup of ground flax meal be in grams?
I don’t like using a measuring cup, instead I use a food scale and weight it out in grams or ounces. I have tried looking it up on the internet and I can’t find anything.
I would love to make these if I knew the grams amount.
Thanks!!!
I am sorry, I don’t measure any ingredients in grams. I only have cups home so I can’t provide an accurate answer to this. XOXO Carine.
I made these and they break when I fold them. I used the extra spices without the ginger. Used flaxmeal I had made previously ,
(So 1.5 c) and had to add some bc it was sticky. Any tips ?
They taste super amazing though!!!!
Hum that is weird! The dough could be a bit dryer when you make your own flax meal because the ground is thinner and the water is highly absorbed. Maybe you should try to add 1- 2 tsp extra water and roll the wrap slightly thicker. Then, don’t over cook it or it will become crunchy like chips and break. You just want to warm them slightly on both sides to keep the elastic properties of flaxseed. Let me know if you give this a good again! I am happy to help you out. XOXO Carine.
This has become mine and my husband’s go to for tacos! They are so easy to make and they hold up so well.
I am so happy to read that! Enjoy the recipes on the blog and thanks for sharing this lovely feedback. XOXO Carine.
Thank you so much for this recipe. My kid has ADHD, and his doctor remove gluten from his diet. Pretty hard for a 4 year old, that lives for bread, pasta, flour tortillas. In my country getting gluten free products is expensive, and this wraps have become the new flour tortillas for.my kiddo. I cant thank you enough.
He loves them!!!
Linda.
That is the most WONDERFUL comment I read today. I am a mum too and it makes me so happy that my simple recipe makes others kids better life! I love flaxmeal cause it is healthy, gluten free and cheap! Enjoy the recipes on the blog. Love to your family ! XOXO Carine.
Thank you for sharing this recipe! I have been searching for some seriously healthy and delicious wraps for ever and these turned out to be the best ever! They are so good with absolutely anything and had been my go to instead o any kind of bread!
OMG! you mad emy day. I am making those wraps for ages and I never thought about sharing the recipe until few weeks ago. I am happy that it makes others happy. They are seriously good. I always have a batch in the panty as we eat wrap each weeks 🙂 Thanks again for this lovely comment. XOXO Carine.
Sorry if I missed it but how long will they stay fresh in the pantry?
That is ok ! I love to help. I store mine in the fridge for up to 4 days. Put them on a plate, wrap with plastic wrap to avoid them to dry out. Enjoy. XOXO, Carine.
Hi Carine. I think I’m going to enjoy your website. I’m kind of a hesitant cook, even though I enjoy cooking; so it’s very helpful and encouraging to see your detailed instructions! I’m excited to try the flaxseed wraps!! I’ll let you know how they turn out! And a bonus to me from reading this recipe through was discovering that I could use my coconut yogurt for “mayo”!! And your suggestion to add tahini reminded me that I have some I need to get out from the back of my fridge!! ????
YEAH! I am so glad to have you on board my friend! Enjoy the flax wraps and all the low carb recipes around. All my recipes are EASY, few ingredients and plenty of detailed instructions to guide you through it ! It is a NO fail healthy recipe blog 🙂 And if you struggle, send a message or mail, I am here to help you and would love to ! Have a lovely time cooking and thanks for reading the blog. XOXO Carine.
I make my own bread, English muffins and crackers and more but I have never made wraps so this is something I’m excited to try. I love usin flax seed too. I’m excited to try your recipe so thank you for sharing! ????
What size are the wraps you have made? It looks like maybe 8-10 inches (20-25 cm).
YES that is about 20 cm I am using my saucepan lid to shape them so it makes quite big wraps. I am having only one with lots of greens and proteins inside – very fulfilling ! You will love the recipe I am sure. Let me know how it goes. XOXO Carine.
Is that 338 calories for 4 wraps or just one? Would love to give them a try.
For just one large wrap BUT remember that only one wrap contains 17g of fibre it is huge! Most people won’t reach this amount in their daily intake. Fibre are not assimilated by our body which means it will help your digestion a LOT and all those fibre will keep you full for so long that you won’t overeat after that ! Enjoy the recipe. XOXO Carine.
The idea to be able to make them crunchy appeals to me n my husband so we can use them like “crackers” for cheese all, dips and such. I’ll be trying this recipe today and see how it goes. Thanks so much for sharing your recipe!!!
Question: how do you think is the best method to get the wraps crunchy??? Pan fry or oven bake???
Thank you!!
Hello! Both options are great. In the frying pan simply follow my wrap method but cook them longer and roll them super thin. Remove from the pan when crispy enough. In the oven I place the dough wrap on a piece of parchment paper on a cookie sheet, cut the dough into triangle as nachos using a pizza cutter and bake for 6-8 minutes at 200 C (or until crispy on sides). Cool down 2 minutes on the cookie sheet then enjoy as chips. Have a look at my low carb chia seeds nachos recipe for the process, it is pretty similar ! Enjoy the recipe, XOXO Carine.
Hi- recipe looks delish can’t have soy i cant have soy. Do you think it could still work if I ground up chia or hemp seeds as the base ? THANks
I do not see any soy in this recipe.
Yes there is none ! It is a soy free recipe. Enjoy the wraps, XOXO Carine.
Hello ! That is a tricky question and I hate to say yes or no when I did not try a recipe alternative myself ! I guess chia seed could work, I never bought hemp seeds so unsure about that one sorry. Let me know if you are trying something else! Would love to know how it goes! XOXO Carine.
This is an absolutely amazing recipe
The recipe was tweaked to make them indian and they taste exactly like a gujarati food called thepla. Absolutely brilliant and have made me so happy. Spices put in were salt, chilli powder, garlic granules, turmeric, corriander, cumin, jeeru.
The total of the spices I’m sure would bring them to about 2g net carb or so. Traditionally they are eaten with pickle or yoghurt and I have been wanting something bready for so long.
How much of each of those spices did you put in Neerja?
That is an AMAZING comment! Love the indian options, so inspiring for my future batch. Thanks for shaing and trying the blog recipe. XOXO Carine.
These look great! Question: can you fill them ahead to bring for lunch(example with hummus and veggies), or will the moisture make them break? Thanks
Hello ! I often prepare mine in the morning for lunch. I wrap them into plastic wraps and cut in half at lunch time, remove the wrap. They are softer but still hold well as soon I don’t add too juicy vegetables like tomatoes. Enjoy the recipe ! XOXO Carine.
I’m curious… could I use these to make enchiladas?
Sure! you can wrap anything you like in those wraps ! Enjoy the recipe. XOXO Carine.
Amazing! Love your precise instructions. Turned out exactly as described! Had them with your roasted red peppers bean dip (which, btw, is also great) and some fresh veggies.
Awesome! That is the kind of comment I like! So happy you love the wraps my dear. Enjoy the blog and recipes. XOXO Carine.
Thanks Carine for this recipe. I will be trying it out with my brown linseed and I am very optimistic that it will turn out well.
Cheers.
It is such a pleasure to share my recipes with you ! Enjoy the wraps, it is super easy to make and I am sure you will make the most beautiful and tasty tortillas! Enjoy the blog and recipe. Thanks for following me. XOXO Carine.