Gluten-free wraps made with buckwheat - naturally gluten-free, higher in protein than wheat flour and sturdy enough to fold. This quick recipe makes 2 wraps, perfect when you want something properly satisfying without making a full batch.
Why Buckwheat Makes the Best Gluten-Free Wraps
Ever since discovering I'm gluten intolerant, I've had to rethink simple lunches as I love sandwiches.
Buckwheat, traditionally used for French buckwheat crêpes, has become my go-to for homemade gluten-free wraps. It's naturally gluten free, richer in protein than standard wheat flour and holds together beautifully when folded making it ideal for sturdy wraps that don't crack.
If you need a larger batch, use my full buckwheat crêpes recipe instead. It's perfect for freezing and defrosting as needed.
Ingredients for a High-Protein Gluten-Free Wrap
I build these around protein first; it keeps them satisfying and properly filling rather than just a light snack.
A simple rule of thumb is roughly 1g of protein per kilo of body weight per day. So if you weigh 60kg, that's about 60g daily. One portion like this gives you a solid head start. For one gluten-free wrap you'll need:
- Freshly made buckwheat wraps (¼ of base recipe with an egg)
- Boursin or herbed cream cheese - try homemade French cheese spread, thick crème fraîche or full fat Greek yogurt
- Smoked salmon slices (or smoked trout)
- Baby spinach, mixed greens (e.g. lamb's lettuce, alfalfa sprouts, fresh parsley)
- Squeeze lemon juice/olive or canola oil
- Toasted pumpkin seeds
- Sea salt & black pepper
This combination gives you roughly 20g protein per wrap, making it a balanced light lunch rather than just something to tide you over. No need for any xanthan gum.
Optional Protein Boosters
If you'd like to increase the protein further, you can:
- Drizzle over some tahini (sesame seed purée)
- Add hemp seeds (graines de chanvre) - 35g of protein per 100g
- Increase the smoked salmon slightly
- Swap in thinly sliced roast chicken or grilled halloumi
How to Stop Wraps Falling Apart
- Spread a generous layer of cream cheese or crème fraîche (it acts like edible glue)
- Don't overfill and roll tightly
- Fold the left and right sides in first, then
- Roll tightly from bottom to top
- Cut with a sharp knife in the middle, at an angle
How to Make Gluten-Free Pinwheels
For parties, it's handy have some gluten-free pinwheels at the ready. Don't forget that the larger recipe batch of buckwheat crêpes freeze well so it's handy to have them made in advance - just defrost beforehand.
Just spread the filling generously (this helps it "stick"), roll tightly, chill 10-15 minutes if you want neat slices, slice with a very sharp knife and secure with cocktail sticks.
Most shop-bought wraps contain wheat. Buckwheat wraps made with 100% buckwheat flour are naturally gluten free and sturdy enough to roll without cracking.
Use enough cream cheese or another spread as a binder, avoid overfilling, and roll tightly. Let the wrap rest briefly before slicing.
Healthier wraps depends on the fillings. Buckwheat flour is naturally higher in fibre and contains more protein than standard wheat flour.
Gluten-Free Wraps with Buckwheat
Equipment
- crêpe pan or regular non-stick frying pan
Ingredients
Buckwheat Wraps
- 30 g (2 tbsp) buckwheat flour
- 1 egg
- pinch sea salt
- 30 ml (2 tbsp) water
- 2 teaspoon olive oil for the pan
Wrap Filling
- 30 g (2 tbsp) cream cheese (Boursin with chives and shallots)
- 110 g (4 slices) smoked salmon
- handful baby spinach leaves or other micro greens
- 1 tablespoon pumpkin seeds toasted
- 1 teaspoon lemon juice (or a little avocado/canola oil)
Instructions
Buckwheat Wraps
- In a medium bowl, stir the egg with the buckwheat flour and salt until smooth. Add the water until well mixed. The batter should be thin like single cream (helps keep the crêpes thin).As buckwheat flour brands vary, you may need to add a little more water.
- Heat the pan to medium-high heat and add no more than a teaspoon olive oil per wrap. Wipe the pan with the oil using kitchen paper then quickly pour the batter around to coat the pan in a very thin layer. If too thick, immediately pour back some batter into the bowl. Cook for about 2 minutes on each side.This will make 2 crêpes or 4 small if using a smaller pan.
Filling
- Spread the cream cheese evenly over the surface of the wrap, top with 2 slices of smoked salmon then top with greens. Squeeze over a little lemon juice or a tiny little oil, add a little salt and cracked black pepper and a few pumpkin seeds. To fold the wrap, fold it over tightly on each side (left and right) then roll tightly from bottom to top. Cut in two in the middle at an angle with a sharp knife.
Alex
Already love your buckwheat crepes Jill and tried this quick recipe - it’s great! Really tasty and healthy. Filled mine with ham and lettuce with some Dijon mustard - will try with salmon or smoked trout next time - thank you!
Jill Colonna
So happy you like these quick savoury crêpes, Alex. There's no end to the different fillings - enjoy! Thanks for taking the time to review.