Soft wraps made with ground flaxseed, free of flour and gluten, ready to fill and roll.
In a hot skillet, ground flaxseed develops a lightly toasted flavor and forms a thin, flexible flatbread that rolls up without cracking. The dough is simply ground flaxseed, hot water and a little salt, with no flour or grains. Fill it with smoked salmon or egg salad, roll it up, and lunch is ready. Find this recipe among my keto breads and doughs.
A flourless keto wrap
This keto flaxseed wrap is a soft flatbread made with finely ground flaxseed, hot water and salt. It holds together thanks to flaxseed mucilage, the gel that forms when the seeds’ fiber meets water, with no eggs, psyllium or flour. The few drops of oil are only used to grease the skillet.
The 30 minute rest does all the work. The water soaks into the ground flaxseed, and the dough becomes uniform and pliable enough for a brief knead, then rolling out between two sheets of parchment paper. Aim for a thin, soft flatbread, never dry or crisp. Trim any uneven edges using an upside-down bowl; there will often be a little dough left over, which is expected.
The color depends on the flaxseed: darker with brown flaxseed, lighter with golden flaxseed. Each portion makes one wrap, ready to fill and roll or cut into small pieces to serve as appetizers.
When flaxseed replaces flour
This is a modern keto recipe, designed to make very low-carb, flourless flatbreads. It is nothing like a lighter version of a classic wrap: here, the dough holds together without gluten or starch.
In wheat or corn wraps, flour provides the flexibility. Here, hydrated ground flaxseed does all the binding, with a toasted-seed flavor, a deeper color and a texture that stays soft as long as cooking is kept brief.
The main ingredients
It all comes down to 150 g of flaxseed, the sole base of the flatbread. You can grind it yourself, using an electric coffee grinder, for example, or buy it already ground. A fine grind helps it absorb water and produces a smooth dough; whether you use brown or golden flaxseed, only the final appearance really changes.
The reserved 2 tablespoons of flaxseed are used when rolling out the dough. If it is still sticky after resting, a little ground flaxseed on the parchment paper is enough, without adding flour. The 250 ml of hot water triggers the formation of mucilage, and the 3 pinches of salt keep the wraps from tasting bland.
The 3 drops of oil, avocado, mild olive or high-oleic sunflower oil, are only for greasing the skillet. Do not confuse ground flaxseed with defatted flaxseed flour: it does not absorb water in the same way and will change the result.
Texture, fillings and storage
For the right texture, use finely ground flaxseed, hydrate it with hot salted water and allow the full resting time. The dough should remain pliable: knead it briefly, divide it into 3 portions, roll each portion between two sheets of parchment paper, then trim using an upside-down bowl. In a small, hot, lightly greased skillet, allow about 2 minutes per side. Avoid whole seeds, defatted flaxseed flour and adding oil to the dough, and do not overcook, or the wrap will become dry and brittle.
Fillings are not included in the nutritional values. Mascarpone and smoked salmon work very well, as do egg salad with smoked ham, cucumber, crisp lettuce and fresh herbs. Drain any wet ingredients and leave a border around the edges. For a heartier version, take inspiration from kebabs, beef tacos or banh mi.
Once cool, the plain wraps can be stored in the refrigerator in an airtight container, separated by parchment paper, and frozen in the same way. A brief warm-up in a skillet makes them flexible again.
The figure of one gram of net carbs per wrap depends on the nutritional data used for the flaxseed. Depending on the source, the range extends to about 6.5 g, though this upper limit remains an estimate. On European labels, do not subtract fiber again from the “ carbohydrate ” line, as it is already listed separately. Water changes the weight of the wrap, not its total carbohydrate content.
You can find other dishes like this among my low-carb recipes.
Flaxseed Wraps (Keto)
Ingredients
- 150 g flaxseeds or ground flaxseeds
- 2 tablespoons flaxseeds extra, or ground flaxseeds
- 250 ml water boiling or hot
- 3 generous pinches salt (Celtic sea salt)
- 3 small drops avocado oil, mild olive oil or high-oleic sunflower oil
Instructions
- Grind the flaxseeds as finely as possible. I use a small electric coffee grinder for this. Ready-ground flaxseeds also work.150 g flaxseeds
- Heat the water in a saucepan or use boiling water from a kettle.250 ml water
- Mix with the ground flaxseeds and salt. Leave to rest for half an hour.3 generous pinches salt (Celtic sea salt)
- Knead the dough briefly and shape into 3 equal balls.
- Place a piece of parchment paper on the work surface (at least as wide as the diameter of the frying pan). If the dough is still very sticky: sprinkle a little ground flaxseed over the parchment paper. Flatten the dough on it and place the second piece of parchment paper on top. Roll out with a rolling pin. The edges may be slightly uneven.2 tablespoons flaxseeds
- Remove the top piece of parchment paper. Press an upside-down bowl onto the dough. Remove the trimmings. You may therefore have a little dough left over at the end; the quantities allow for this.
- Heat the frying pan. Add a few small drops of oil. Cook the wrap for about 2 minutes on each side.3 small drops avocado oil, mild olive oil or high-oleic sunflower oil
- Repeat for 2 more wraps.
