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°C).
The water for these wraps needs to be boiling 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.
I have easily made more than several hundred of these flaxseed wraps over the years. While they are easy to make, they can be a bit tricky if it’s your first time making them.
As I already mentioned, I grind the flaxseeds into a fine meal myself. If you use store-bought flaxseed meal, make sure the texture is very fine, resembling flaxseed flour. This is important because finely ground flaxseeds absorb more water than whole or coarsely ground flaxseeds.
The next step is to properly measure the flaxseed meal. Use a spoon to fluff up the flaxseed meal (you don’t have to do this if you just ground the flaxseeds, but it’s important if the flaxseed meal has been sitting in a container for a while). Lightly spoon the flaxseed meal directly into a measuring cup. Keep spooning the flaxseed meal into the cup until it mounds well above the top of the measuring cup. Do not shake the cup, don’t use the spoon to pack the flaxseed meal down into the cup, and don’t tap the cup with the spoon. Use a butter knife (or any other straight edged utensil) to level the flour across the measuring cup.
When you have the flaxseed meal properly measured, add water to a medium-size saucepan and bring it to a boil. Make sure you don’t boil the water before you have all the ingredients ready. If you boil the water for too long, it will begin to evaporate, and you will end up with a very stiff dough. As soon as the water starts boiling, add the salt and flaxseed meal. You will need to work fast, stirring the flaxseed meal with a wooden spoon until the meal absorbs all the water. I usually leave the saucepan on the stove top but turn the heat off. As you stir, the flaxseed meal with form a dough and gradually un-stick from the saucepan forming a dough ball. It will take about 1-2 minutes max.
Let the dough rest to cool slightly before rolling it out. The dough should not be too sticky. If it is, sprinkle some extra flaxseed meal onto the dough to make it less sticky.
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. (It’s important that you use parchment paper, which has a non-stick silicone coating. Wax paper won’t work.) 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 or a plate on top of the rolled-out dough and cut around the edges.
Transfer the tortilla on a pre-heated pan. You can use well-seasoned cast iron pan, which is naturally non-stick (that’s what I used), or any other non-stick pan. The pan does have to be non-stick. Stainless steel will not work! Cook the flaxseed tortillas for 60-90 seconds, or until you can easily slip a spatula under the wrap to flip over. Flip and cook for about 30-60 seconds on the other side. Don’t over cook or the wrap will get very crispy as tortillas chips ! It has to be dry but stay soft to roll.
Repeat those steps with the rest of the dough until you form 4 wraps (or 5 if you use the leftover dough from the edges to make an extra one).
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)
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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.
Add water into a medium-size saucepan and bring it to a boil.
Add the salt and flaxseed meal. Turn the heat off and stir immediately with a wooden spoon, until the flaxseed meal absorbs all the water, As you stir, the flaxseed meal will form a dough and gradually un-stick from the saucepan. It take about 1-2 minutes max.
Remove the dough from the saucepan 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 one more tortilla.
Preheat a well-seasoned cast iron pan (or any other non-stick pan) over medium heat. Transfer one tortilla at a time to the pan and cook it for 60-90 seconds, depending on your pan and heat. Flip and cook for extra 30-60 seconds. Don't over cook the tortillas or they will become crispy. The tortillas have to be dry, but stay soft to roll.
Place the cooked tortillas on cooling rack or plate. Serve warm or cold, they keep their flexibility which makes them versatile.
Store leftover (cooled) flaxseed tortillas 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 tortilla (so they don't stick together as they freeze) for up to 1 month.
*I grind my own flaxseed meal in a Vitamix. You will need ~ 2/3 - 3/4 cup whole flaxseeds to get 1 cup flaxseed meal. Grind the flaxseeds into very fine flour. If you're using store-bought flaxseed meal, make sure it's finely ground. If you can see pieces of flaxseeds, process the coarsely ground flaxseed meal in a blender or a coffee grinder before use.
*I used golden flaxseeds because they have a milder flavor than brown flaxseeds. However, brown flaxseeds work just as well in terms of texture.