Buckwheat Wraps

First things first, buckwheat is a seed. As deceiving as its name may be, I guarantee you it is wheat and gluten free. And packed full of nutrients. Importantly, buckwheat contains eight of our nine essential amino acids, so vegetarians and vegans can especially benefit from including buckwheat as part of their daily protein intake.

In addition, buckwheat contains high amounts of manganese, magnesium and fibre. Manganese in particular is great for blood sugar control, which is important when carbohydrate consumption is concerned. Buckwheat is starchier than our favourite almond and coconut flours, but variety is important right? Buckwheat also contains quercitin and rutin – flavonoids that support healing, circulation, exercise recovery and chronic disease management. 

Ingredients (Serves 3)

  • ¾ cup buckwheat flour
  • 1 tablespoon tapioca
  • 1 pinch Himalayan crystal sea salt
  • 2 tablespoons coconut oil
  • 3 eggs
  • 1 cup unsweetened almond milk


  1. Add flour, tapioca, salt and 1 tablespoon oil to a small mixing bowl and combine thoroughly.
  2. Beat eggs and add to the above mixture.
  3. Add milk in two lots and combine well.
  4. Heat coconut oil in a large non-stick pan and slowly pour in one third of the batter.
  5. Cook until lightly brown on both sides. Repeat for two more wraps. You may like to add a touch more coconut oil to the pan before each wrap.
  6. Allow to cool before serving.

Serve toasted with avocado, clean protein and packed with as much salad as possible. They can be stored in the fridge for a couple of days, however you may need to reheat them before using so they roll well.


  1. Buckwheat Wraps |

    […] For those of you who are gluten free, you might have discovered that finding the perfect wrap, one that is pliable, rollable and tasty, can be quite the challenge. So why not make your own? This recipe for Buckwheat Wraps is super easy, quick and the results are quite good. The wraps roll well, especially when warm, and taste great fresh or toasted with your favourite fillings. The recipe came from The Natural Nutritionist, so please check out her wonderful work here. […]

  2. […] you are new to buckwheat in general. I purchase mine from Bulk Whole Foods Australia and make these Buckwheat Wraps as a fantastic natural and gluten free alternative to store-bought wraps. Buckwheat flour is also […]

  3. maroula

    I made these today. I put my mixture in the blender because it was all clumpy. The mixture ended up being very liquidy, however they cooked fine…I made each one 1/3 cup.
    The only problem I have with these is that they taste a little bitter (from the buckwheat).

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