Gluten Free Buckwheat Wraps
This is a delicious gluten free friendly wrap recipe from Kamalaya – My favorite Wellness Sanctuary and Holistic Spa in Koh Samui Thailand. I’m here for a few weeks, so I’ll be posting some favorites from the Kamalaya kitchen. These wraps are easy to make with just a few basic ingredients and make a healthy wrap to stuff with fresh salad and lean protein. Perfect for lunch boxes or to enjoy as crepes and topped with almond butter, banana and a little honey.
What’s good about them:
Buckwheat is actually a seed, not a grain. It has an earthy flavor and is gluten free, high in protein and essential minerals. The carrot juice contains vitamin A precursers called carotenoids (Beta carotene) that help promote vision and support a healthy immune system.
100 g (3 1/2 oz) buckwheat flour
10 g (1 tablespoon ) arrowroot
200 ml (7 fl oz / 3/4 cup) carrot juice
pinch nutmeg
pinch sea salt
Pour carrot juice into a bowl.
Whisk in the buckwheat flour until combined.
Whisk in the arrowroot and season with the nutmeg and sea salt.
Check the consistency – it should flow like a crepe batter – you can adjust by adding a little more buckwheat flour or carrot juice if necessary.
Cook just like crepes in a pan by lightly oiling with little coconut or olive oil then pouring the batter just enough to coat the bottom of the pan.
Cook for 1 minute and flip over with a spatula to cook the other side for a few more seconds.
Cool the wraps on a plate and store between sheets of grease-proof paper.
Store wrapped in the fridge for up to 3 days.
Makes 10 wraps.
NOTES:
Swap the carrot juice for beetroot juice for a lovely crimson colored wrap.
Swap the carrot juice for spinach or kale juice for a lovely green colored wrap.
Add fresh chopped garden herbs or a little cayenne pepper to the wrap mix before cooking to boost flavor.
Nutrition per wrap:
Protein: 1.4 g
Total fat: 2 g
Saturated 0.1 g
Carbs: 8 g
Sugars: 1.4 g
Sodium: 10 mg
kilojoules: 199
Calories: 48
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Can’t wait to try this one! Looks awesome! Hope you are having an unreal time, and looking forward to all your yummy recipes.
Definitely going to try these. Could you substitute the juice for water or rice milk?
I would use a rice milk or almond milk, not water.
Such beautiful photos!
These look delicious, can’t wait to try! Wish I was at kamalaya too!
How well do you think these would keep Teresa? Or are they a cook and eat option?
I love buckwheat pancakes, or galettes as they are known in Brittany. Traditionally served with a fried egg on top. Looking forward to making the carrot juice version – what a good idea. They freeze great.
These are a fabulous idea! Imagine besan flour would work quite well too in this recipe as it binds so well. Look forward to giving them a go! Might throw in some poppyseeds too.
Besan flour would work perfectly too – you just may need to play around with the ratio slightly ! hope you enjoy them.
OMG!!!! youve actually made my day!!! ive been wanting to make buckwheat wraps for soooo long now, but never new how… i cant believe youve posted (buckwheat) wraps! they look delicious too!
i noticed there not tagged as low gi.. you you consider them this or not?
also i dont have any arrowroot flour, could i substitute corn flour? if not, otherwise i will definitely go buy some asap! im so keen to try them!
thankyou teresa! cant wait for the rest of your recipes over the next few weeks! x
Yes they are low GI Caitlan – just my bad – forgot to tag ! – I’m in Thailand so a little relaxed !
oh great! would corn flour be alrigt to use instead of the arrowroot?
hope your enjoying your holiday! Kamalaya sounds amazing!
Yes a gluten free corn flour is ok
Hi Teresa,
I made these yesterday and they turned out awful!
I did everything according to your recipe, but they were really thick to spread on the pan and just crumbled instead of rolling like a wrap…. an suggestions on why this would’ve happened? i would love to give these another go! x
Hi Teresa, I love all your recipes and excitably wait to receive them via email every week! Yesterday I just found out I am gluten intolerant which i found a little depressing thinking of all the foods I would have to give up. But then your gluten free buckwheat wrap arrived in my inbox which cheered me up – now I can still enjoy wraps for lunch! Thankyou so much!!
Would this work with quinoa flour I wonder…that’s all I have now…or gluten-free oat flour maybe…
WOuld be good stuffed with salad, eggs, avocado, and hummus…
Just wish you would state “cup” sizes because ounces and grams are like foreign language to me, ha.
Where do you buy carrot juice?
I juice my own Pauline
around 2 carrots placed through a juicer. 
Hi. I chased carrot juice for ages just to make these. Was worth the effort (I don’t have a juicer).
Coles sells cartons of Harvey Fresh 100% carrot juice or of you live in Melbourne, the juicing stall will do it for you at Vic Market. Yum yum
Gemma
Hi Teresa, would quinoa flour work in these? looking to boost the protein content, thanks.
Hi Teresa
Would it be okay to blend carrots in a vita mix as i don’t have a juicer?
I have recently discovered your website and LOVE all your recipes, they are so simple and delicious, its great being able to make healthy alternatives preservative free rather than buying from shops. Thanks so much
Once again SENSATIONAL!!!! I typically do my Serbian traditional style crepes either savoury or sweet but good to know how to mix it up for those guests that are GF intolerant!!! xxDani
Hey Cailtin – double check the recipe..if the mixture is too thick, add some more carrot juice or a little water….the final mix should look like a pancake batter. T:)
Just made these & I only got 6 wraps. Tasted pretty good. Hopefully when I wrap them tomorrow with my lunch they hold!
I added about 1/4 cup more liquid as it was too thick.
Going to trybeetroot next time.
Perfect Kristy ! happy you read the instructions on adding more liquid. Let me know how you go with the beetroot and make sure to store the cooked ones wrapped well in the fridge. I sometime place them in between sheets of baking paper so they seperate better.
Just letting you know i made these in miniature size for my 9month old as a finger food (minus the salt) and cooked them without oil. He would not touch them for a while (i froze them in lots of 2 to take out every few days)-and its the first finger food he has chowed down on as of today! They are delicious!
Hi Teresa, how long do they keep in the fridge and have you tried freezing them?? Thanks for the amazing recipe!
Would it be ok to use a dairy free milk instead of carrot juice?
Finally got around to making these. Had to add extra liquid but they worked out well. They taste much better than the gluten free wraps you can buy! Thanks Teresa.