This gluten free veggie wrap makes the perfect healthy breakfast, lunch or dinner – once you try it, you’ll want to eat it all the time. It only takes 10 minutes to prepare, and it honestly couldn’t be easier to make. Filled with hummus, salad leaves, cherry tomatoes, avocado and pan-roasted spicy chickpeas, it’s a real flavour and texture explosion.
I am obsessed with this gluten free veggie wrap. And I’m not even exaggerating – there are days when I eat it for breakfast, lunch AND dinner… and those are definitely the good-food kinda days. You know, the days when everything you eat is exactly what you’re craving in that moment, like the universe somehow came together just to fulfil your every food wish on that day.
There are a bazillion things I love about these gluten free veggie wraps.
Like the fact that they are super versatile and you can put just about anything in them, and they turn out absolutely amazing every single time.
Or the fact that they take, start to finish, only 10 minutes to prepare.
Then there’s the fact that they are the perfect thing to smother in too much hummus.
(Even if there is no such thing as too much hummus.)
And finally, there’s the fact that they look just as good as they taste. And they’re delicious. Blow-your-mind delicious. So. Delicious.
Because I have a hate-hate relationship with store-bought gluten free tortillas (or, rather, cardboard pretending to be tortillas), and because I haven’t yet had time to figure out how to make my own, I use savoury gluten free crêpes as the base for the veggie wrap.
Is that weird? Are you outraged that I dare call this a “wrap”? Honestly… don’t care. And once you taste this healthy deliciousness, you’ll forget all about the “correct” terminology to use. Trust me. Mmkay?
The gluten free crêpes (which are also dairy free!) are super easy to make: mix together an egg, a splash of non-dairy milk, some gluten free flour and a pinch of xanthan, pour the batter into the pre-heated pan, cook, flip – and voila, you’ve got yourself a pretty crêpe that’s both delicately fluffy and sturdy enough to make a wrap at the same time. How awesome is that?
(Bonus point: even though I call these crêpes “savoury”, they’re actually neutral as far as the sweet-salty scale goes, which means you can have them as dessert too! Just smear some jam or lemon curd (yum) on top, and you’ve got yourself a yummy sweet treat.)
As far as fillings go, the ingredients listed in the recipe are just suggestions. I like to make a gluten free veggie wrap whenever I need to clean out the fridge/pantry… not that you need an actual reason for making these veggie wraps, other than the fact that they’re delicious.
But seriously. Leftover salad? Avocado on the verge of being too ripe? Random cherry tomatoes that you found rolling around? Just toss everything in there. Or, if you don’t want to keep things strictly vegetarian, you can slip in some bacon strips, or pieces of chicken breast. Anything goes. Go wild.
I like to include some quick pan-roasted spicy chickpeas, because I love them and they’re easy to make and believe me, you’ll love them too. They’re slightly crunchy, and spicy and salty and oh my!
Of course, the veggie wrap wouldn’t be a proper wrap without hummus. As much hummus as you can fit in there. Add a bit more. Just a bit more. Go on then.
So let’s recap: I love me some gluten free veggie wrap, you’ll love it too, and it’s a delicious HEALTHY gluten + dairy free meal you can have for breakfast, lunch or dinner. Oh, and it takes 10 minutes to make. Can you say perfection???
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10-Minute Gluten Free Veggie Wraps (Gluten + Dairy Free)
This gluten free veggie wrap makes the perfect healthy breakfast, lunch or dinner – once you try it, you’ll want to eat it all the time. It only takes 10 minutes to prepare, and it honestly couldn’t be easier to make. Filled with hummus, salad leaves, cherry tomatoes, avocado and pan-roasted spicy chickpeas, it’s a real flavour and texture explosion.
Ingredients
For gluten free crêpes:
- 1 egg
- 5/8 cup (150 mL) non-dairy milk (soy milk, rice milk, oat milk or almond milk if not sensitive to nuts)
- 3/8 cup (45 g) plain gluten free flour bland (I've used a simple store-bought blend of rice, potato and maize flour with no added xanthan gum)
- 1/4 tsp xanthan gum
For pan-roasted spicy chickpeas:
- 1 tbsp coconut oil
- 2/3 cup (115 g) cooked chickpeas
- 1 - 2 tsp smoked paprika
- salt + pepper to taste
Other add-ins:
- 2 - 4 tbsp hummus
- 1 medium avocado, sliced
- salad leaves
- cherry tomatoes, halved
Instructions
For gluten free crêpes:
Pre-heat a pan/skillet.
In a bowl, mix together all crêpe ingredients until you get a smooth batter. (If it seems too thick, add a bit more non-dairy milk. If it seems too runny, add a bit more gluten free flour.)
Grease the pan/skillet a small amount of coconut oil. Then pour in 1/2 of the batter, swirling it around the pan/skillet until you form a crêpe.
Cook the crêpe on one side for ~1 minute, or until it comes away from the pan/skillet when you shake it. Flip the crêpe, and cook it on the other side for ~1 minute.
Place the cooked crêpe on a plate, and repeat the process with the other 1/2 of the batter.
For pan-roasted spicy chickpeas:
Pre-heat the pan/skillet until very hot.
Add the coconut oil to the pan, allow it to melt, then add the rest of the spicy chickpeas ingredients.
Fry the chickpeas for ~2-3 minutes on high heat, until slightly crispy on the outside.
Assembling the wrap:
Spread some hummus onto each of the wraps, then top with toppings of choice.
Wrap it up, and enjoy!
Looking for more healthy lunch ideas? I’ve got you covered!
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