Looking for a recipe that’s quick, healthy, and versatile? These GGluten free grain free wraps chickpea flour tick all the boxes! Made with just a handful of ingredients—chickpea flour, water, salt, and olive oil—these wraps come together in no time. Think of that clean, slightly nutty flavor paired with your favorite fillings: hummus, greens, or roasted veggies. Great for busy weeknights or meal prepping lunches, they’re a delicious way to stick to your gluten-free lifestyle without giving up on taste. The best part? They’re naturally vegan and super customizable.
Table of content
- About The Recipe
- Why You’ll Love This Recipe
- Key Ingredients and Substitutions
- How to Make the Recipe(Step-by-Step)
- Expert Tips for Success
- Variations and Customizations
- Health Benefits
- Nutritional Information
- Storage and Reheating Instructions
- Recipe Card
- Frequently Asked Questions (FAQs)
- Comments & Reviews
- Social Sharing Options
About The Gluten free grain free wraps chickpea flour Recipe
Wraps are one of those foods we all love because they’re like a blank canvas—ready to be filled with whatever your heart (or fridge!) desires. These Gluten-Free Grain-Free Wraps made with Chickpea Flour feel like the hero your weekly meal routine needs. Inspired by Mediterranean flavors, these wraps bring a nutty, warm profile that makes them perfect with fresh veggies, hummus, or even some spicy falafel. The magic ingredient? Chickpea flour—a protein-packed, naturally gluten-free alternative to traditional flours. They’re easier to make than you’d think and deliver a softness that’s just begging to be rolled up with your favorite goodies. Whether you’re whipping up a quick weekday dinner or prepping for a road trip, this recipe is endlessly versatile.
Why You’ll Love Gluten free grain free wraps chickpea flour Recipe
- Quick and easy to prepare in just 30 minutes.
- Perfect for gluten-free and grain-free diets.
- Made with simple pantry ingredients.
- Deliciously soft and versatile for wraps, tacos, or snacks.
- High in protein and fiber, thanks to chickpea flour.
- Vegan-friendly with no specialized ingredients required.
- Light yet filling, great for lunch or dinner.
Key Ingredients for Gluten free grain free wraps chickpea flour
- Chickpea Flour: Provides structure and a subtle nutty flavor. Substitute with lentil flour if needed.
- Water: Binds the batter; no substitutes here.
- Salt: Enhances flavor; adjust to taste.
- Olive Oil: Adds moisture and helps in cooking. Can be replaced with avocado oil.
How to Make the Gluten free grain free wraps chickpea flour Recipe (Step-by-Step)
- Step 1: Mix
In a mixing bowl, combine chickpea flour, water, and salt. Whisk until smooth, ensuring there are no lumps.
- Step 2: Rest Batter
Let the batter rest for 5 minutes to thicken slightly.
- Step 3: Preheat Skillet
Preheat a non-stick skillet over medium heat and lightly grease with a small amount of olive oil.
- Step 4: Cook Wraps
Pour 1/4 cup of the batter into the skillet, tilting to spread it evenly into a thin circle. Cook for 2-3 minutes until the edges begin to lift, then flip and cook for another 2 minutes until golden brown.
- Step 5: Repeat
Repeat with the remaining batter, adding more oil to the skillet as needed.
- Step 6: Serve
Serve warm with your favorite fillings like hummus, greens, and roasted vegetables.
Expert Tips for Success for Gluten free grain free wraps chickpea flour
Always sift your chickpea flour to avoid lumps.
Make sure the skillet is hot but not too hot to prevent uneven cooking.
Use a ladle for evenly portioned wraps.
Don’t skip the resting step; it allows the batter to thicken.
Variations and Customizations of Gluten free grain free wraps chickpea flour
Want more flavor? Add a pinch of cumin or garlic powder to the batter for a slight kick. For a protein boost, mix in a tablespoon of chia seeds with the batter and let it sit longer to thicken. Need them oil-free? Use a non-stick pan with no added oil. To make them sweeter, add a teaspoon of maple syrup and serve them with fruit and nut butter.
Health Benefits of Gluten free grain free wraps chickpea flour Recipe
These Gluten-Free Grain-Free Wraps with Chickpea Flour are high in protein and fiber, thanks to the chickpea flour. They help keep you full longer, maintain steady blood sugar levels, and promote healthy digestion. Chickpeas are also loaded with vitamins like B6, which supports brain health, and minerals like potassium for heart health. Did we mention they’re naturally gluten-free and vegan? This makes them a go-to for anyone avoiding allergens or looking for plant-based protein sources. By using olive oil, you also get a dose of healthy fats perfect for an energy boost.
Nutritional Information about Gluten free grain free wraps chickpea flour Recipe
Each wrap has about 150 calories, making it light yet satisfying. They’re a great source of protein (6g per wrap), thanks to the chickpea flour, and contain 5g of fiber to keep you full and your digestion happy. With only 4g of fat and 23g of carbohydrates, they fit well into most dietary plans. As for vitamins and minerals, each wrap provides iron, potassium, and trace amounts of calcium—great for energy and bone health.
Storage and Reheating Instructions for Gluten free grain free wraps chickpea flour Recipe
To store leftovers, place the wraps in an airtight container in the fridge for up to 3 days. Stack them with a piece of parchment paper in between to prevent sticking. When you’re ready to eat, heat a dry skillet over medium heat and warm the wrap for about 1-2 minutes on each side. Freezing these? Wrap them individually in plastic wrap, then store in a freezer-safe bag for up to 2 months. Thaw in the fridge or microwave before reheating.
Recipe Card of Gluten free grain free wraps chickpea flour
Equipment
- non-stick skillet
- whisk
- Mixing bowl
Ingredients list
- 1 cup chickpea flour
- 1 cup water
- 1/2 teaspoon salt
- 1 tablespoon olive oil
Step-by-Step Instructions
- In a mixing bowl, combine chickpea flour, water, and salt. Whisk until smooth, ensuring there are no lumps.
- Let the batter rest for 5 minutes to thicken slightly.
- Preheat a non-stick skillet over medium heat and lightly grease with a small amount of olive oil.
- Pour 1/4 cup of the batter into the skillet, tilting to spread it evenly into a thin circle. Cook for 2-3 minutes until the edges begin to lift, then flip and cook for another 2 minutes until golden brown.
- Repeat with the remaining batter, adding more oil to the skillet as needed.
- Serve warm with your favorite fillings like hummus, greens, and roasted vegetables.
Recipe Video
Notes
Nutrition
All Your Questions About Gluten free grain free wraps chickpea flour Recipe
Can I use a different flour instead of chickpea flour?
You can try lentil flour or a gluten-free all-purpose flour, but the texture will vary.
Can I make these wraps ahead of time?
Yes, store them in the fridge for up to 3 days or freeze for longer storage.
Why is my batter too thick?
Add a splash of water and whisk again until the consistency is smooth.
Are these wraps vegan?
Yes, they are 100% vegan and made without any animal products.