Go Back
wraps standing upright on a black plate showing spirals of smoked salmon, cream cheese, greens and toasted seeds next to fresh parsley

Gluten-Free Wraps with Buckwheat

Jill Colonna
Easy gluten-free wraps made with buckwheat flour and egg — naturally gluten free, high in protein and sturdy enough to roll. Perfect for quick lunches, meal prep or sliced into pinwheels.
5 from 1 vote
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 5 minutes
Total Time 15 minutes
Course Light Lunch, Snack
Cuisine French
Servings 2 wraps
Calories 268 kcal

Equipment

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.

Notes

Buckwheat & Water: Buckwheat flour brands vary in absorbency. If the batter feels thick, add 1 tablespoon water at a time until it’s thin like single cream.
Larger quantity: This recipe is for making 2 quick wraps but if you plan to make more or for a party, follow my buckwheat crêpes recipe which makes 12 large crêpes and freeze well.
Protein Boost: Each wrap provides approximately 20g protein with the salmon filling. Add 1 teaspoon tahini and hemp seeds for an extra protein boost.
Filling Ideas: This salmon version is just one example. Vary with full fat crème frâiche or Greek yogurt, sliced avocado, grilled vegetables, roast chicken, French cheese spread (cervelle de canut), or hummus (poichichade) with roasted peppers (jarred are good).
Make Ahead: Wrap tightly and refrigerate overnight for lunch boxes.
To Make Pinwheels: Make small crêpes, roll tightly, chill for 10–15 minutes, then slice with a sharp knife. Secure with cocktail sticks for a gluten-free party option.

Nutrition

Calories: 268kcalCarbohydrates: 12gProtein: 18gFat: 17gSaturated Fat: 5gPolyunsaturated Fat: 3gMonounsaturated Fat: 7gTrans Fat: 0.01gCholesterol: 111mgSodium: 552mgPotassium: 285mgFiber: 2gSugar: 1gVitamin A: 373IUVitamin C: 1mgCalcium: 43mgIron: 2mg
Keyword buckwheat wraps, gluten free sandwich wraps, gluten free wraps
Tried this recipe?Let us know how it was!