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. Bake 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.
  4. Cook the wraps carefully: Cook the wraps on a hot skillet 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.


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 25 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 50 / 6 tbsp buckwheat flour

  • 100 g 100 / ½ 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.

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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.

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!

11 Comments

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

  6. Do these freeze well?

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