Buckwheat “Wrap” (Only 5 Main Ingredients!)

Quick gluten-free buckwheat flour wrap (5 main ingredients) that is perfect for healthy lunch or as a comforting weeknight dinner!

Homemade Basic Buckwheat Wrap (5 main ingredients) - Healthy Laura - Food Photography

To begin, I need to thank the buckwheat “god” because this ingredient is just pure gold! I have been looking for a wrap alternative for quite some time. Yes, lettuce wraps (recipe here) are a great way to enjoy a wrap. Especially, in the summertime.

Homemade Quick Buckwheat Wrap - Healthy Laura - Food Photography

However, sometimes I’m craving something more comforting. Somehow all the wraps I can buy from the store makes me a belly ache. My digestive system is just moody. Annoying. I know. That’s why my only solution was to find a great alternative.

Quick Buckwheat Wrap_ Healthy Laura_ Food Photography

Why buckwheat? It’s one of the healthiest gluten-free ingredients. Even though some people say it’s a grain, it is a SEED. That’s why many people who are sensitive to grains can still enjoy buckwheat. My body is quite sensitive to all the grains, but buckwheat works perfectly for me! Even oats make me bloated, but some grains that are considered as seeds (such as quinoa, millet, and buckwheat) are suitable for me!

Savory Buckwheat Crepes - Healthy Laura - Food Photography

Gluten & Dairy-Free Buckwheat Egg Wrap

 3 medium wrapsBuckwheat Flour Wrap - Healthy Laura - Food Photography

Preparation: 5 minutes (+ 10 minutes waiting time)

Cooking time: 5 minutes

Ready: 20 minutes

Nutritional information (per one wrap, without filling): 130 kcal, Protein: 4,3 g, Net Carbs: 10,9 g, Fat: 7,3 g

For the Buckwheat Wrap:

  • 50 g buckwheat flour (choose raw flour if you would like to get more neutral flavor)
  • 1 large egg
  • 1 clove minced garlic
  • Seasoning: about 1/4 tsp salt, 1/4 tsp chili, 1/4 tsp oregano
  • 1 tsp olive oil (+ some for greasing the pan (you can use coconut butter as well)
  • 100 ml (about 2/3 cup) almond milk (unsweetened) or any other nut milk

Optional Filling:

  • 1 diced avocado
  • 1 medium diced tomato
  • 1 tbsp lime juice
  • 1 minced garlic
  • pink Himalayan salt
  • 3 handfuls of rocket leaves or other salad leaves
  • Roasted chickpeas:
    • 100 g (3,5 oz) chickpeas (cans)
    • 1 tsp coconut butter
    • Seasoning: dry paprika, turmeric powder, pink Himalayan salt, black pepper


  1. Whisk together buckwheat flour, egg, and all the seasoning ingredients. Add almond milk little by little. Add some olive oil and let the mixture stand at room temperature about 10-15 minutes.
  2. While the buckwheat mixture is resting, make the filling. Mix diced avocado, tomatoes, lime juice, and garlic. Season with salt. Set aside.
  3. Roast the chickpeas:
    1. Preheat the oven to 200° C/ 392° F.
    2. Rinse & dry the chickpeas under running water. (Remove the chickpeas skin that comes off while drying them. I try to remove all the skin since my body reacts better when I remove the skin.).
    3. Roast the chickpeas with coconut butter about 20 minutes in total in the oven. After 15 minutes shake the pan and season the chickpeas with turmeric, paprika, salt, and pepper (otherwise paprika might burn).
  4. Grease the non-stick pan with a little bit of oil (use only one teardrop) in medium heat. Pour about 4 tbsp of batter and move around your pan to get a thin layer. Cook the “wraps” a few minutes on each side (the key is not to touch it at the beginning, and you can turn it once it stays together). Repeat the process with the rest of the batter.
  5. Serve the wraps with your avocado mixture, salad leaves, and roasted chickpeas.

If you liked this recipe, then please leave a comment below or tag me on Instagram @healthylauracom or another platform. Your feedback is very valuable to me.

Quick Buckwheat Wrap_ Healthy Laura_ Food Photography

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