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Discover the ultimate gluten-free vegan wraps that are not only delicious but also incredibly easy to make. Perfect for a healthy, versatile meal option!
I first stumbled upon this recipe during a trip to a bustling farmers’ market. The aroma of freshly made wraps drew me in, and after a quick chat with the vendor, I knew I had to recreate these gluten-free vegan wraps at home. They’ve since become a staple in my kitchen, loved by family and friends alike.
Get Ready to Cook
What to Expect
- Time: Approximately 30 minutes
- Difficulty: Easy
Before You Begin
Before you start, ensure you have all your ingredients measured and ready. Using a blender will make the process smoother and quicker. Also, make sure your pan is well-heated to prevent the batter from sticking.
Ingredients You’ll Need
| Ingredient | Quantity |
|---|---|
| Chickpea/gram/besan flour | 100g (¾ cup) |
| Gluten-free oat flour OR tapioca flour/starch | 50g (½ cup) |
| Sea salt | Pinch |
| Water | 225ml (just under 1 US Cup) |
Step-by-Step Guide
- Make the batter: Blend all ingredients in a blender until smooth. Alternatively, sift the flour and whisk with water to avoid lumps.
- Heat the pan: Use a non-stick pan or cast-iron skillet on medium-hot heat. Ensure it’s hot enough to prevent sticking but not too hot to cause holes.
- Pour the batter: Pour about ⅓ to ¼ of the batter into the pan, tilting it to spread evenly.
- Cook the wrap: Let it cook for a couple of minutes until the edges lift easily. Flip and cook for another 1-2 minutes.
- Soften the wraps: Place cooked wraps in a clean tea towel for at least 10 minutes to soften.
Pointers for Perfection & How to Store
For the best results, ensure your pan is at the right temperature. If the batter sticks, the pan isn’t hot enough. If it forms holes, it’s too hot. Store your gluten-free vegan wraps in an airtight container in the fridge for up to 3 days. Reheat gently in a pan or microwave.
For more delicious wrap ideas, check out this Gluten Free Chicken Wraps Recipe.
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Gluten-free Vegan Wraps: Easy Lunch Ideas
- Total Time: 30
- Yield: 6 wraps 1x
- Diet: Gluten Free
Description
These Gluten-Free Vegan Wraps are a lunchtime game changer. Soft, pliable, and completely resistant to cracking, they are made using a simple ‘liquid dough’ batter method—no kneading or rolling required! High in protein thanks to chickpea flour, they are the perfect vessel for hummus, roasted veggies, or your favorite sandwich fillings.
Ingredients
— The Wrap Batter —
1 cup chickpea flour (also known as garbanzo bean flour or besan)
½ cup tapioca flour (or arrowroot starch) – this adds the essential flexibility
1 cup water (plus 2–3 tablespoons extra if needed)
1 tablespoon olive oil (plus extra for the pan)
½ teaspoon salt
¼ teaspoon garlic powder (optional, for flavor)
— Easy Lunch Filling Ideas —
Hummus and sliced cucumbers
Roasted red peppers and spinach
Mashed avocado and black beans
Instructions
1. Make the Batter: In a medium mixing bowl (or blender), combine the chickpea flour, tapioca flour, water, olive oil, salt, and garlic powder.
2. Whisk vigorously until completely smooth and lump-free. The consistency should be like heavy cream or thin pancake batter. (If it’s too thick, add water 1 tablespoon at a time).
3. Rest the Batter (Crucial Step): Let the batter sit at room temperature for 10–15 minutes. This allows the flours to hydrate properly, which prevents the wraps from being gritty or brittle.
4. Heat the Pan: Heat a non-stick skillet or crepe pan over medium heat. Brush lightly with a little olive oil.
5. Pour & Swirl: Pour about ⅓ cup of batter into the center of the hot pan. Immediately lift and tilt the pan in a circular motion to spread the batter out into a thin, even circle (just like making a crepe).
6. Cook: Cook for 2–3 minutes, or until the top looks dry and the edges start to lift slightly. The bottom should be light golden brown.
7. Flip: Carefully flip the wrap and cook for another 1–2 minutes on the other side.
8. Steam to Soften (The Secret): As soon as you remove a wrap from the pan, stack it on a plate and cover it immediately with a clean kitchen towel. This traps the steam and ensures the wraps stay soft and pliable rather than turning into crispy crackers.
9. Repeat with the remaining batter, stacking each new wrap under the towel.
10. Serve: Fill with your favorite lunch ingredients, roll up tight, and enjoy!
Notes
Chickpea Flour Taste: Raw chickpea flour can taste bitter, but this disappears completely once cooked. Make sure to cook the wraps fully until golden.
Tapioca is Key: Do not skip the tapioca flour! It provides the ‘stretch’ that gluten usually would. Without it, the wraps will be more brittle.
Storage: These store well in the fridge for up to 3 days. Keep them in an airtight container or ziplock bag. They are best eaten at room temperature or slightly warmed.
Freezing: Place a piece of parchment paper between each cooked wrap and freeze in a bag for up to 2 months. Reheat in a dry pan for 30 seconds.
- Prep Time: 5
- Cook Time: 15
- Category: Lunch
- Method: Stovetop
- Cuisine: Fusion
Nutrition
- Serving Size: 1 wrap
- Calories: 110
- Sugar: 1
- Sodium: 200
- Fat: 3
- Saturated Fat: 0
- Unsaturated Fat: 2
- Trans Fat: 0
- Carbohydrates: 16
- Fiber: 3
- Protein: 5
- Cholesterol: 0
Your Burning Questions Answered!
- Can I use a different flour?
- Yes, but chickpea flour gives the best texture and flavor.
- How do I prevent lumps?
- Blending the batter or sifting the flour before mixing helps.
Can I freeze these wraps?
Yes, freeze them with parchment paper between each wrap to prevent sticking.
Dig In & Enjoy!
These gluten-free vegan wraps are a game-changer for anyone looking for a healthy, versatile meal option. Whether you fill them with your favorite ingredients or serve them alongside a stew, they’re sure to impress. For more delicious ideas, follow me on Pinterest.