Buckwheat wraps filled with veggies

2 ingredients buckwheat wraps

These gluten-free and vegan buckwheat wraps are so easy to make, it’s unbelievable. They are like a thin tortilla, but softer and with the distinct flavor of buckwheat. The good thing about this recipe is that buckwheat flour only needs water to hold together. It’s almost magic!

As a result, these wraps are naturally gluten-free, grain-free (buckwheat is technically not a grain but a seed), dairy-free, vegan, paleo friendly and nut-free at the same time.

You can wrap them as a burrito or serve as a side to your meal, as a quick and simple flatbread. I normally make them when I have no bread for my meals.

What are gluten free wraps made of?

Gluten-free wraps are made from a variety of gluten-free flours, grains, and other ingredients. Some common ingredients used to make gluten-free wraps include: rice flour (check out this other recipe), corn flour or teff flour (like in THIS recipe).

In this recipe we use buckwheat flour. Buckwheat is not a wheat, it’s a gluten-free grain and gives a nutty flavor to the wraps.

If you would like to make a grain-free version, I suggest you opt for this recipe (LINK) made with only red lentils.

How do you make gluten free wraps not break?

Making gluten-free wraps that do not break can be a bit tricky, as gluten-free doughs tend to be more delicate and less flexible than traditional wheat doughs. Here are a few tips to help prevent your gluten-free wraps from breaking:

  1. Use eggs or egg substitutes: Eggs can help to bind the dough and make it more pliable. If you really struggle, you can add an egg to the batter and remove the same weight in water from the ingredients.
  2. Be patient: Gluten-free dough can be more delicate than traditional dough, so be patient when working with it and handle it gently.
  3. Cook a thin layer of batter: when spreading out the batter, make sure to make it as thin as you can. This will help the wraps to be more flexible and less likely to break.
    • Cook the wraps carefully: Cook the wraps on a hot skillet (it HAS to be nonstick like this one) or griddle, but be careful not to overcook them or they will become brittle.

    It’s important to note that gluten-free wraps will have a slightly different texture than traditional wheat wraps, and they may be more fragile, but with a bit of experimentation and patience, you can make delicious gluten-free wraps that are pliable and not break easily.

    Is buckwheat a gluten-free flour?

    Buckwheat is a gluten-free grain, despite its name which suggests it contains gluten. It is not a wheat or cereal grain, but rather a seed that is related to rhubarb and sorrel. It is a versatile ingredient that is commonly used in gluten-free cooking and baking, as it is a good source of fiber, protein, and minerals, and has a distinct, nutty flavor.

    Buckwheat flour can be used as a substitute for wheat flour in gluten-free recipes, and is often used to make gluten-free baked goods, such as pancakes, waffles, and crepes. It can also be used to make gluten-free pasta, which is a good alternative for those who are sensitive to gluten or who have celiac disease.

    Overall, buckwheat is a great ingredient for those who are looking for a gluten-free alternative to traditional wheat flour. For this recipe you will need a finely milled buckwheat flour. If you can’t find it, you can buy it here.


    You can also customize the batter with chopped rosemary or other herbs/spices, following your taste. The tortilla will remain soft. If you do not have a kitchen scale, you can proceed with tablespoons, just remember that the water is always the double of the flour. Most importantly, it will be very easy to fold and roll up. I usually made them for an office lunch or pic-nic on the beach!

    This is the step by step process:

    2 ingredients buckwheat wrap

    4 from 86 votes
    Course: SidesCuisine: FrenchDifficulty: Easy
    Servings

    2

    servings
    Prep time

    5

    minutes
    Cooking time

    10

    minutes
    Total time

    15

    minutes

    Quick and easy buckwheat tortilla ideal for gluten free burritos.

    Ingredients

    • 50 g / 6 tbsp buckwheat flour

    • 100 g / Β½ cup water

    • a pinch of salt

    • oil

    How to

    • Mix the flour and the water with a whisk until uniform. The batter has to be more runny than the pancake batter thickness. You can use a fork but make sure to avoid any lumps.
    • Heat a flat pan on high heat and grease it with a drop of oil. I usually pour some oil on a paper towel and grease with it the pan.
    • Pour half of the batter and tilt the pan quickly to create a circle with the batter.
    • After approx two minutes, the edges will become to come off: this is the right moment to flip it on the other side.
    • Flip the tortilla on the other side and cook for another 2 minutes.

    Want more recipes like this?

    Follow me @martainthejar on Instagram and see!

    Ready to try this recipe?

    Save it from my Pinterest @martainthejar !

    That’s it, one of the shortest recipe ever! The French know well this as “galette” ans they serve it at lunch filled with cheese, ham and egg (and a million of other variations). These buckwheat wraps work fine also with sweet filling, such as hazelnut cocoa cream or strawberry jam.

    Storage / Meal prepping

    You can store the cooled buckwheat wraps in an air-tight container for up to 6 days. They are therefore perfect for meal-prep for the week.

    They can also be freezed with a layer of parchment paper in between each of them. Or you can cut them in smaller triangles (about 1 inch wide) and let them on low heat on the pan until they are crunchy. They will then be perfect as buckwheat chips / tortillas / nachos.

    Are you interested in other gluten free and vegan wraps? Check out these 2 ingredients tortilla made only with rice flour and water, perfect for your burritos. CLICK HERE TO GET THE RECIPE!

    Don’t forget to follow me on Pinterest or Instagram to keep up to date with my latest recipes!

    21 Comments

    1. Pingback: Vegan Chickpea Lunch Wraps – Veg Out GF!

    2. Pingback: Gluten-free quick bagels - Marta in the jar

    3. Pingback: 2 ingredients gluten-free tortilla wraps - Marta in the jar

    4. Thank you so much!!! So easy! I have been missing tortillas etc and this filled that spot perfectly πŸ™πŸ˜‹
      Going to try them with spices and other things next time!
      Thank you ☺️

    5. Pingback: Buckwheat and blueberries cake (gluten-free) - Marta in the jar

    6. Lovvved! Thank you. These were perfect for the chicken enchiladas I made. They held their shape and had a neutral flavor much like corn tortillas.

    7. Pingback: 1 ingredient quinoa wraps (gluten-free and vegan) - Marta in the jar

    8. These wraps are great! So quick and easy to make, pliable and delicious! I’ve used them for mini pizzas and tostadas as well, all delicious and healthy!

    9. Pingback: Crispy corn flatbread - Marta in the jar

    10. Pingback: Quick gluten-free focaccia bread - Marta in the jar

    11. Pingback: Gluten-free Red Lentil tortillas - Marta in the jar

    12. Pingback: Teff wraps (gluten-free + vegan) - Marta in the jar

    13. Thanks for this great recipe! Can I add ground flax seed to it?

    14. Do these freeze well?

    15. Pingback: Chestnut flour pancakes (Vegan + Gluten-free) - Marta in the jar

    16. Pingback: Vegan chickpea flour wraps - Marta in the jar

    17. Pingback: Healthy and easy summer meals - GF + DF options

    Leave a Comment

    Your email address will not be published. Required fields are marked *

    *