These flaxseed wraps are tender and soft from the flaxseeds, crunchy from the vegetables, and so easy to make. They are great as a savory breakfast, or just as a quick, portable lunch.
When it comes to healthy lunches, I am all about convenience. It’s often hard to come up with a variety of healthy lunch ideas during a busy work week. So if you’re anything like me, you tend to stick with the tried and tested. When eating healthy becomes something I just do instead of something I have to constantly think about, I develop peace of mind. When I have peace of mind over one of the most important aspects of overall health, I can focus on things other than food.
Now, you’re probably thinking – don’t you get tired of eating the same thing over and over again for lunch? Well, the truth is that I don’t necessarily eat exactly the same thing every day. I just center my lunches around two ideas – salads and/or wraps. By far, my favorite wraps are flaxseed wraps or psyllium-coconut wraps. Not only are they super nutritious, but they are also easy and so quick to make.
These flaxseed wraps will revolutionize your meal prep. That’s something I don’t say lightly. After making my first batch of these wraps a few years ago, I was hooked. I have used them to wrap up pretty much anything I could think of. Some of my favorite fillings to date are hummus with alfalfa sprouts, guacamole with tomatoes, marinated tempeh strips with cucumbers and bell peppers, black bean dip with spinach and cilantro, the list could go on and on . . .
I make a huge batch on the weekend and then eat them throughout the week. They last a long time, are very portable, and all the fillings make them burst with flavor.
Tips for Making Flaxseed Wraps
One of things I love about these flaxseed wraps is that you only need three ingredients to make them – flaxseeds, water, and salt. I use golden flaxseeds (ground into flaxseed meal) because they have a more nutty, buttery flavor than brown flaxseeds. I also like the lighter color of golden flax. However, brown flaxseeds work just as well in terms of texture.
Update: a lot of people are have asked about heating up flaxseeds. Yes, it is perfectly fine to cook and bake with flaxseeds and/or flaxseed meal. While flaxseed oil should not be heated because it can easily oxidize and lose too many of its valuable nutrients, it appears that heat does not have the same effect on whole/ground flaxseeds. Flaxseeds contain a high concentration of alpha-linolenic acid (ALA) and lignan phytonutrients, which are surprisingly heat stable. In fact, multiple studies — in reputable publications like the Journal of Nutritional Biochemistry, the British Journal of Nutrition, and the American Journal of Clinical Nutrition — have concluded that the Omega-3 fatty acids in flaxseed are resistant to oxidation even when cooked for 60 minutes at 660°F (350°).
The water for these wraps needs to be hot. If you use cold or lukewarm water, the flaxseed dough will be really hard to roll out and the final wraps will be quite stiff (not pliable).
To flavor these wraps, you don’t have to stick with just salt. I make these wraps plain so I can use all kinds of fillings. But you could use any herbs, spices, or even pureed spinach or tomato paste to add some color.
Making the dough isn’t anything difficult. Rolling out the dough is a bit trickier.
To start with, make sure your dough has cooled down before rolling it. As one reader shared with me (thank you, Diane!), cooling the dough completely before rolling out makes it easier to transfer from parchment paper to the pan.
To roll out the dough, place the dough ball on a piece of parchment paper. Cover the dough with another piece of parchment paper, and press it into a disk with your palm. Place the center of your rolling pin on the center of the disk. Press firmly into the dough, rolling towards yourself and away from you. Turn the dough 180° and repeat until your tortilla is about 1/16″ (1.6 mm) thick. You should see your hand a bit through the opaque and smooth dough. My tortillas were 8.5″ (21.5 cm) in diameter.
To make the a perfectly round tortilla, place a round bowl on top of the rolled-out dough and cut around the edges. Transfer the tortilla on a pre-heated pan and let it sit for about 40-60 seconds, depending on your pan and heat. The tortilla might form lovely little bubbles, which you can press down with a spatula. Flip and cook the other side. Place tortillas on cooling rack or plate.
Tools You’ll Need
1. Cookware Set (Calphalon, Stainless Steel) | 2. Pan (12 Inches, Lodge, Cast Iron) | 3. Knife Set(6 Pieces, Utopia, Stainless Steel) | 4.Cutting Board (24″x 18″, Michigan Maple Block, Maple) | 5. Rolling Pin (French, Wood) | 6. Measuring Cup (1 Cup, Pyrex, Glass) | 7. Measuring Cups (Set of 6, Stainless Steel) | 8. Measuring Spoons (Set of 6, 1Easylife, Stainless Steel) | 9. Tongs (2 Pieces, Dragonn, Stainless Steel)
Nutrition Refined is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites — at no extra cost to you. Thank you for your support!
These flaxseed wraps are tender and soft from the flaxseeds, crunchy from the vegetables, and so easy to make. They are great as a savory breakfast, or just a quick, portable lunch.
- 1 cup flax seed meal (I used golden flax seeds)*
- 2/3 cup hot water
- 1/2 tsp. salt
in a medium-size saucepan, bring water to a boil. Add salt (and spices, if you're using any) to the boiling water.
Once salt is dissolved, add flax meal and turn off the heat. Remove the saucepan from the heat. Using a wooden spatula, mix until the flaxseed meal absorbs all the water and forms a dough ball. (As the dough forms a ball, it will also naturally un-stick from the saucepan). This step should take 1-2 minutes max.
Remove the dough from the pot and place it on a non-stick surface (I like to use a silicone mat or a piece of parchment paper), When cool to touch, break the flaxseed dough into 4 equal pieces.
Roll out each dough ball between two pieces of parchment paper (one on the bottom to keep the flaxseed dough from sticking to the surface and one on top to keep the flaxseed dough from sticking to the rolling pin). Each tortilla should be 1/16" (1.6 mm) thick. Mine were 8.5" (21.5 cm) in diameter.
Take a round bowl and place on top of rolled out dough, cut around the edges to make them round. Place extra dough in a pile to make last tortilla.
After all your pieces are rolled out and cut, move them to your pan. Over medium-high heat, place flax tortilla in pan. If you have a non stick pan, you will not need to spray it. The oils in the flax will keep it from sticking.
Let the tortilla sit for about 40-60 seconds, depending on your pan and heat. The tortilla might form little bubbles (press them down with a spatula). Flip the tortilla and let it sit for about 30 seconds.
Place tortillas on cooling rack or plate. Serve warm or cold, they keep their flexibility which makes them versatile.
Store leftover (cooled) flaxseed wraps in an air-tight container in the refrigerator for 4-5 days (possibly longer).
For longer term storage, freeze in an airtight container with a piece of parchment paper in between each wrap (so they don't stick together as they freeze) for up to 1 month.
*Make sure you use 1 cup of flax seed meal (not 1 cup of flax seeds ground into flaxseed meal). 1 cup of flax seed meal doesn't equal 1 cup of flax seeds. So grind the flax seeds into fine flour first and then measure.