10-Minute Gluten Free Veggie Wrap {gluten, dairy, nut, soy & refined sugar free} - This gluten free veggie wrap makes the perfect healthy breakfast, lunch or dinner. 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. Healthy lunch recipe. Vegetarian wrap. Gluten free wrap. Healthy dinner ideas. Quick and easy recipes. #glutenfree #dairyfree #healthyrecipe #quickrecipe #food

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.

Course Breakfast, Lunch or dinner
Cuisine Dairy Free, Gluten Free
Keyword healthy lunch idea, vegetarian wrap, veggie wrap
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Servings 2 wraps

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:

  1. Pre-heat a pan/skillet.

  2. 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.)

  3. 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.

  4. 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.

  5. Place the cooked crêpe on a plate, and repeat the process with the other 1/2 of the batter.

For pan-roasted spicy chickpeas:

  1. Pre-heat the pan/skillet until very hot.

  2. Add the coconut oil to the pan, allow it to melt, then add the rest of the spicy chickpeas ingredients.

  3. Fry the chickpeas for ~2-3 minutes on high heat, until slightly crispy on the outside.

Assembling the wrap:

  1. Spread some hummus onto each of the wraps, then top with toppings of choice.

  2. Wrap it up, and enjoy!