• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
  • Home
  • My Story
  • Recipes
  • Wellness & Travel
  • Work with me

 logo

August 25, 2017

3 INGREDIENT GLUTEN FREE BUCKWHEAT WRAPS

Pin159
Share45
Tweet
204 Shares
Jump to Recipe Print Recipe

These gluten free buckwheat wraps are a perfect quick yet healthy fix for lunch or dinner. They only require 3 basic ingredients. Super easy, quick, healthy and hassle free. You can easily turn them into crepes by making the batter a little thinner.

3-ingredient-gluten free-buckwheat-wrap

Having taken a little break from posting on my blog and social media, I’m back with a new lease of energy and beaming with excitement to conjure up some new healthy and delicious recipes. I suppose, we all come to a point when we get too burnt out, tired and unmotivated. These are little alarm bells reminding us to slow down, take a deep breath, regroup our thoughts and have some rest from the ‘rut race’ we grow so accustomed to.

A LITTLE INSPIRATION GOES A LONG WAY

Before I delve into the recipe for this super easy gluten free buckwheat wrap, I can’t help but share this weekend’s experience of meeting Dave and Steve from The Happy Pear at Waitrose Summer Food Festival. If you love food, this Hampshire festival is THE place to be! As I stood there watching the twin brothers’ demo of making hummus (which was delicious by the way), I felt how passionate these guys were about healthy wholesome food and mindful living. You could feel their buzz, which stemmed from their love for what they do. Having started with a small veg shop in Ireland and a big dream of making a positive change in their community, they turned the ‘two men band’ into a well established health brand.

I got ‘infected’ with the Happy Pear’s divinely positive energy so much so, that as soon as I got back home, I opened my laptop and obsessively started typing this post. The Happy Pear reminded me to follow my dreams, enjoy the journey and have fun in the process.

3-ingredient-gluten free-buckwheat wrap-2

There’s been so many times when I’ve picked up gluten free wraps from a supermarket shelf to only get put off by extensive and not very friendly ingredients listed on the packaging. So, back on the shelves they went! As soon as you realise how easy it is to make your own wraps with a handful of ingredients, I doubt you’ll ever opt in for a supermarket version again.

WHICH INGREDIENTS DO I NEED TO MAKE BUCKWHEAT WRAPS?

  • Egg (or flax egg for a vegan friendly option)
  • Buckwheat flour
  • Plant milk
  • Salt
  • Water

Yes, my friends, that’s all you’ll need to make these super easy buckwheat wraps. You’re very likely to store these ingredients in the cupboard already, so you won’t have to dash into the shop to buy any special ingredients.

3-ingredient-gluten free-buckwheat wrap-3

You can always experiment with wrap fillings. I just use whichever veggies I can lay my hands on in the fridge. This time I gently sautéed peppers, kale and spinach with a dash of tamari sauce and served it all with a sprinkle of toasted pine nuts, fresh basil and mashed avocado. Voila!

HOW TO MAKE BUCKWHEAT WRAPS

  • Whisk an egg in a measuring jug (for a vegan option, make a flax egg by mixing 1 tbsp ground flaxseed with 3 tbsp water). Set aside for a few minutes to let the mixture get to gel consistency.
  • Add the flour, salt, milk and water to the jug and whisk well until smooth batter forms. You’re very welcome to add any of your favourite spices into the batter at this stage.
  • Leave in the fridge for at least 10 minutes whilst you’re preparing the filling for the wrap. Alternatively, keep the batter in the fridge overnight and use the morning after. If the batter is too thick the next morning (or you prefer your wraps a little thinner) add a few tablespoons of water (one at a time) to thin it out. You’re looking for a slightly runny batter consistency.
  • Grease a non-stick frying pan with a little oil and heat over medium heat. Scoop around 1/4 cup of the batter and swirl around the pan. Cook for 2-3 minutes on each side until the wraps are cooked through.

As always, if you recreate this easy buckwheat wraps at home, I’d be delighted to read your comments and hear your feedback. Be sure to drop a comment here on the blog, tag me in your photos on Instagram, Facebook or Pinterest so I don’t miss them. It gives me so much joy seeing your takes on my recipes!

Thank you for taking the time to visit my humble blog.

Have a great day.

Healthfully yours,

Tania x

3-ingredient-buckwheat-wrap

3 INGREDIENT GLUTEN FREE BUCKWHEAT WRAPS

Tania Pilcher | Fit Foodie Nutter
These gluten free buckwheat wraps are a perfect quick yet healthy fix for lunch or dinner. They only require 3 basic ingredients. Super easy, quick, healthy and hassle free. You can easily turn them into pancakes by making the batter a little thinner.   
4.91 from 10 votes
Print Recipe Pin Recipe
Prep Time 5 mins
Cook Time 10 mins
Resting time 10 mins
Total Time 25 mins
Course Dinner, Lunch
Cuisine British

Ingredients
  

  • 1 egg (or flax egg for a vegan friendly option: 1 tbsp ground flaxseed + 3 tbsp water)
  • 1/2 cup buckwheat flour
  • 1/4 cup plant milk
  • 1/4 tsp salt
  • 1/2 cup water
  • Extra: wrap filling ingredients of choice
  • Oil of choice for frying

Instructions
 

  • In a measuring jug, whisk an egg. {For a vegan option, make a flax egg by mixing 1 tbsp ground flaxseed with 3 tbsp water. Set aside for a few minutes to let the mixture get to gel consistency.
  • Add the flour, salt, milk and water to the jug and mix well until smooth batter forms.
  • Leave in the fridge for at least 10 minutes whilst you’re preparing the filling for the wrap. Alternatively, keep the batter in the fridge overnight and use the morning after. If the batter is too thick the next morning (or you prefer your wraps a little thinner) add a few tablespoons of water (one at a time) to thin it out. You’re looking for a slightly runny batter consistency (if you make it too thin, the wraps will turn out more like crepes).
  • Grease the pan with a little oil and heat over medium heat. Pour around 1/4 cup of batter, swirl round the pan and cook for a couple of minutes on each side. 

Notes

*The recipe yields 3-4 medium wraps.
Keyword buckwheat wraps, gluten free, vegan, healthy lunch
Tried this recipe? Mention @Fit.Foodie.Nutter or tag #fitfoodienutter!

Share this:

  • Click to share on Pinterest (Opens in new window)
  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)

You Might Also Like:

Chocolate crepes #glutenfree #dairyfree #crepes #chocolate #healthy #cleanrecipesCHOCOLATE PROTEIN CREPES (GLUTEN & DAIRY FREE) Bounty-licious chocolate protein wafflesBOUNTY-LICIOUS CHOCOLATE PROTEIN WAFFLES (GLUTEN FREE, DAIRY FREE, VEGAN) Beetroot waffles #glutenfree #dairyfree #waffles #beetroot via @fit.foodie.nutterBEETROOT WAFFLES (GLUTEN & DAIRY FREE) Vegan & gluten free spinach wraps via Fit Foodie NutterSPINACH WRAPS (VEGAN, GLUTEN FREE) BREAKFAST POPSICLES (GLUTEN FREE, DAIRY FREE, VEGAN, CANDIDA FRIENDLY)

Filed Under: Breakfast, Dinner, Lunch, Recipe Tagged With: buckwheat wraps, gluten free wraps, vegan wraps, Wraps

Reader Interactions

Comments

  1. AvatarAnna says

    September 5, 2017 at 1:17 pm

    5 stars
    Tania, I can totally understand you on the subject of ‘burning out’ and needing to take a break and some time out. I went through a bloody roller-coaster this year with my blog and I still get the days, when I’m just ‘not feeling it’. But it’s so important to ‘unplug’ yourself every now and then, just to re-charge and be creative again! And I love this recipe and how simple it is! Will be pinning it and trying for sure! Yummerz! xxx

    Reply
    • AvatarTania says

      September 8, 2017 at 6:17 pm

      Hi Anna! I’m so pleased that I’m not the only one feeling like this! I keep questioning myself if creating the blog and following the food photography was the right thing to do (it’s a rather expensive and extremely time consuming hobby!) but I hope it will turn out OK in the end. At the end of the day, we only have one life and we have to at least try and follow our dreams, right?!
      Thank you so much for being so supportive Anna, really appreciate taking the time to visit my blog. Have a great weekend xx

      Reply
  2. AvatarStacey says

    September 8, 2017 at 4:03 pm

    5 stars
    Thanks for sharing this recipe with us Tania, I always struggle to find good gluten-free (and vegan) wraps so I’ll be adding these to my to-make list for sure! I’ve felt a little burnt out myself over the past few days but I’m happy to hear you’re feeling better after a short break – I think I’m in need of one those! x

    Reply
    • AvatarTania says

      September 8, 2017 at 6:13 pm

      Hi Stacey! You are very welcome indeed! I get in the same predicament with supermarket version of wraps – it’s a real struggle to find good ones which would consist of a handful of ingredients.
      I hope you are feeling better now Stacey. Don’t forget to take little breaks as I find they are essential to keep our creativity alive. Thank you so much for visiting my blog Stacey! Have a great weekend xx

      Reply
  3. AvatarDavid Miller says

    December 13, 2018 at 2:20 pm

    5 stars
    There’s 5 ingredients in this 3 ingredient recipe! Lol

    🙂

    Reply
    • AvatarTania says

      December 16, 2018 at 9:28 pm

      Hi David. I did raise this question of counting the ingredients like salt & water with some recipe development groups and have been advised water & salt do not count as extra ingredients… Nevertheless, I hope you enjoyed the recipe. Wishing you & the family a merry Christmas and a happy new year.

      Reply
  4. AvatarKaye Cross says

    June 29, 2019 at 3:07 am

    5 stars
    I am amazed at how delicious these buckwheat wraps are. I added onion and garlic powder, fantastic. For the filling I spread on organic refried black beans and a stir fried medley of onions, bell pepper, garlic, small garden fresh yellow squash, cilantro, salt and pepper topped with Chulula sauce. Thank you Tania!

    Reply
    • AvatarTania says

      July 10, 2019 at 2:26 pm

      Oh Kaye, thank you so much for your feedback – I’m so glad you enjoyed them! I started to drool profusely when reading about your delicious fillings, the sounded super tasty! Thank you so much for taking the time to comment, you’ve made my day:) Enjoy the rest of your week. Tania x

      Reply
  5. Avatareliz says

    May 13, 2020 at 7:53 pm

    do you like raw or toasted buckwheat flour for this recipe?

    Reply
    • AvatarTania says

      May 13, 2020 at 9:50 pm

      Hi Eliz. When it comes to buckwheat flour, I use store-bought organic raw buckwheat flour. I don’t think I’ve tried toasted buckwheat flour before, although I much prefer toasted buckwheat grains in my recipes as they have so much more flavour (and it also reminds me of my childhood growing up in Russia, we had a lot of toasted buckwheat in those days!)

      Reply
  6. AvatarMegha says

    June 9, 2020 at 5:27 am

    Can I use dairy Milk instead of plant milk?

    Reply
    • AvatarTania says

      June 11, 2020 at 4:40 pm

      Hi Megha. Yes, you sure can use normal cow’s milk.

      Reply
  7. AvatarLauren Coombes says

    June 9, 2020 at 12:30 pm

    You say to add water but I cannot see on the recipe how much water?

    Reply
    • AvatarTania says

      June 18, 2020 at 1:22 pm

      Hi Lauren. So sorry, I must have accidentally deleted the water quantity when I was updating this blog post. I’ve updated the recipe now. Thank you for bringing this to my attention:) x

      Reply
  8. AvatarAmy Proudfoot says

    July 16, 2020 at 1:38 pm

    5 stars
    Thank you so much for this receipe! Some of the tastiest wraps I’ve ever made… how long do they last for? Would you recommend frying off the batter and keeping the wraps in an airtight container or will the batter keep in a container? I used egg as apposed to flax egg.

    Thank you 🙂

    Reply
    • AvatarTania says

      July 19, 2020 at 12:50 pm

      Hi Amy. Thank you so much for your feedback and for taking the time to comment. I’m glad you liked the recipe. You can keep the batter in an airtight container in the fridge – it’ll last for 2 to 3 days. Alternatively, you can store it in the freezer for up to a month. Just take it out of the freezer to thaw overnight (or you can thaw it in warm water for 30-40 minutes). The wraps themselves are best eaten fresh. Hope this helps x

      Reply
  9. AvatarAndrea says

    January 16, 2021 at 10:12 pm

    Hi Amy,

    Can these be stored in the fridge or freezer an warmed up later?

    Reply
    • AvatarTania says

      January 20, 2021 at 4:00 pm

      Hi Andrea. You can store them in the fridge – they will keep for 2-3 days. They should be ok for freezing, although I haven’t personally tried it. Let me know how you’ll get on! All the best, Tania x

      Reply

Leave a Reply Cancel reply

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

Recipe Rating




Primary Sidebar

About me

AvatarWelcome to Fit Foodie Nutter! I’m Tania and here on my blog I share delicious, healthy & easy to prepare vegan & vegetarian recipes for nutritious and wholesome meals, as well as my passion for healthy, mindful living and travel. Thank you for stopping by and happy browsing. Read More…

Let’s Get Social

  • Email
  • Facebook
  • Instagram
  • Pinterest

WINNER OF HEALTH BLOG AWARDS 2018. BEST RECIPE BLOG

Health Blog Awards 2018 logo

Don't miss a recipe

CHECK OUT MY RECIPES AT

Healthy Aperture Gallery logo

LET’S BE FRIENDS

fit.foodie.nutter

fit.foodie.nutter
I’ve got a little confession... Dry January had I’ve got a little confession... Dry January had to be abandoned, just because lockdown & no wine are not synonyms at all, are they?! 🤷‍♀️🙈 #dontjudge 🙏🏻 The days are all blending into one & there’s no end date to this whole saga... Sending hugs to all who need them & this savoury plant-protein rich lunch bowl for inspiration, whilst I get my act together to get my usuals positive vibes back ❤️
#ad Craving bacon this Veganuary? No problem 😏 #ad Craving bacon this Veganuary? No problem 😏Take your vegan BLT from delicious to EPIC with a little help from @hellmannsuk new Vegan Mayo Baconnaise. With its really distinct bacon flavour notes, it will elevate your plant-based BLT to a totally new level - give it a try to see for yourself (recipe below).Hellmann’s new Vegan Mayo Baconnaise is the perfect condiment. Its delicious flavours come at no compromise on flavour or texture and the plant-based spread is so bacon-like!To inject more flavours into your plant-based meals, Hellmann's has also launched a Garlic Vegan Mayo & Chipotle Vegan Mayo (that I served with my tacos last week).Hellmann's Vegan Mayo Baconnaise is available from Ocado, Amazon Fresh & Asda (RRP £2.50) – make sure you give this Epic Vegan BLT a try and let me know what you think!Epic Vegan BLTFor Vegan Aubergine Bacon:
2 tbsp olive oil
2 tbsp tamari sauce (or light soy sauce)
2 tbsp maple syrup
1/2 tsp ground ginger
1/2 tsp apple cider vinegar
1/2 tsp ground cumin
1/2 tsp Dijon mustard
1/2 tsp garlic puree or garlic powder
1/2 medium aubergineWhisk all ingredients in a jar until combined. Slice the aubergine in half, length-ways, and then slice into thin strips (reserve the other half for another recipe). Arrange the strips on a baking tray lined with parchment paper. Brush with the marinade mixture on both sides and roast at 120C Fan for 45-55 mins until crispy. To assemble the vegan BLT, spread #HellmannsVeganBaconnaise over the bread slices, add sliced tomatoes, lettuce leaves & aubergine strips. Enjoy every single bite!#HellmannsUK #HellmannsVegan #BringHomeTheVeganBacon #Veganuary2021
In honour of the citrus season, this vegan upside In honour of the citrus season, this vegan upside down blood orange cake should definitely be on your menu 😏 🍊 No flour and no refined sugar make it light, fluffy, as well as waist friendly (healthy new year resolutions & all that jazz 😎) It’ll make a great dessert for Valentine’s Day too, if you happen to be planning your menu for it already 😉 On another note, I’m desperately looking forward to Friday... You know that feeling? 😆
.
.
.
.
.
.
.
.
#bloodorange #bloodoranges #polentacake #bloodorangecake #vegancake #veganbaking #veganbakingrecipes #valentinesdessert #valentinesday2021 #valentinesmenu
#vegandessert #damnthatsdelish #droolclub
#iamsomartha #thebakefeed #bakingfromscratch #bakingtime
#veganrecipes #vegetarianrecipes #iamwellandgood #healthyrecipes #saveurmag #eatwellbewell  #beautifulcuisines #foodphotography #foodstyling #foodtographyschool
#ad A delicious healthy pancake stack is the best #ad A delicious healthy pancake stack is the best way to start any day, right?! 🥞 You’re just 7 ingredients away from these super quick & easy vegan banana & oat pancakes that I made with dairy-free unsweetened  @koko_coconutuk coconut milk (full recipe below). Put your morning tunes on, grab a handful of ingredients that you probably already have in your kitchen and make yourself an epic pancake stack to get your day off to the best start 😉If you fancy winning a £1,000 treetop getaway (wouldn’t that be lovely?!), Koko are running the hunt for the UK’s tastiest most natural breakfasts. Submit your recipes on kokodairyfree.com or visit @koko_coconutuk and be in with a chance of winning. Best of luck my friends!Banana & oat vegan pancakes (makes 6)
I cup rolled oats (80g)
1/4 cup + 2tbsp coconut milk (80ml)
1tbsp apple cider vinegar
1 tsp baking powder
1 tsp cinnamon
1tsp vanilla extract
1 bananaPlace all ingredients in a food process & blitz for a couple of minutes until smooth. Fry with a little oil over medium size heat for a couple of minutes on each side.#treemendousbreakfasts #naturalbreakfasts #kokobreakfasts
Follow on Instagram
Privacy & Cookies: This site uses cookies. By continuing to use this website, you agree to their use.
To find out more, including how to control cookies, see here: Cookie Policy

Footer

AvatarWelcome to Fit Foodie Nutter! I’m Tania and here on my blog I share delicious, healthy & easy to prepare vegan & vegetarian recipes for nutritious and wholesome meals, as well as my passion for healthy, mindful living and travel. Thank you for stopping by and happy browsing. Read More…

MOST RECENT RECIPES

Top down view of vegan broccoli cheese soup in a round bowl
Vegan BLT sandwich with eggplant bacon on a white board
Vegan mushroom & walnut wellington on a black board

Stay connected

  • Email
  • Facebook
  • Instagram
  • Pinterest

Copyright © 2021 on the Brunch Pro Theme