Keto Wraps – Coconut Flour and Vegan

keto wraps

When people hear the word wraps, they normally associate them with carbs. But this keto wraps recipe is different. They are made from coconut flour and are therefore suitable if you are following a low carb or keto diet.

The coconut flour makes them very light and fluffy and since no eggs and dairy are used for these keto wraps, they are also vegan-friendly.

The best thing about using coconut flour is that the wraps are nutritious and a whole lot cheaper compared to other low carb flours.

The flour is also gluten-free and made entirely from coconuts. It’s rich in fiber and MCTs, which is exactly what you need for your keto diet.

Coconut flour absorbs more liquid than other low carb flours so there tends to be more liquid ingredients in recipes that use it.

This recipe calls for Psyllium husk powder. It is used in a lot of wrap and keto bread recipes as an alternative to gluten to hold everything together. Boiling water is added at the last stage to activate the “glue” property of the psyllium husk powder.

This keto wraps recipe from Elsie Yan produces a total of 7 wraps about 6 inches in diameter and contains only 0.7 net carbs per serving.

Elsie says that since going low carb in September 2017 she’s lost 4 dress sizes, normalized her blood sugar from a pre-diabetic level, got rid of her acid reflux problem and improved her overall immune system tremendously.

Related Reading: 4 Top Low Carb Diet Benefits

Savory or Sweet Keto Wraps

You can use these keto wraps for savory or sweet dishes. For savory ones you can spread them with low carb mayo and then add lettuce, avocado slices, shreds or carrot and onion. Add a little keto-friendly Sriracha or hot sauce for a bit of a zing!

The variety is endless. If you eat meat then you can add slivers of meat or fish along with some other low carb vegetables.

keto
For sweet wraps you can add a little low carb sweetener to the basic recipe then when made spread them with some organic cream cheese and fill with sliced strawberries and blueberries. Add a sprinkling of a low carb sweetener if you have to.

 

Keto Breads

If bread is more your thing and you want some recipes for making delicious breads that  are suitable for a low carb, keto or Paleo diets then take a look at Kelley Herring’s brand new recipe book Keto Breads.

After 10 years of testing she’s put together recipes for amazing sandwich bread, crusty rolls, burger buns, morning muffins, flat breads and pizza bases.

With a background in nutritional biochemistry Kelley uses functional ingredients that actually protect and not wreck your health like commercial regular breads and low carb breads can do.  Check out the book here.

Keto Wraps

Ingredients

Makes 7 x 6″ wraps approx

Dry Ingredients:

• 1/2 cup Coconut Flour (60 g)
• 2 tbsp. Psyllium Husk Powder (9 g)
• 1/4 tsp. Baking Soda
• 1/2 tsp. Himalayan salt (or Real Salt)

Wet Ingredients:

• 1 tbsp. Coconut oil (15 ml)
• 1 cup boiling filtered water (240 ml)

• A little coconut oil for cooking

Directions:

1. In a bowl, combine all dry ingredients together well using a spatula.
2. Add in the wet ingredients and mix well until it forms a dough.
3. Knead the dough for a minute and shape it into a ball. Leave to rest for about 10 min.
4. Place the dough on some parchment paper and divide it into four pieces.
5. Set 3 portions aside and leave a portion on the paper and then cover it with another piece of parchment paper.
6. Use your hand flatten the dough a little then roll out into a rough circle shape using a rolling pin.
7. Cut the dough into a 6 inch circle shape using a lid or plate as your guide. Remove any excess dough and create another wrap out of it.
8. Repeat the steps above until you’re able to use all the remaining dough. You should be able to produce 6 -7 keto wraps about 6 inches in diameter.
9. Melt a little coconut oil in a non-toxic non-stick pan to cook the wraps. Cook over medium-high heat for 2 – 3 min on each side.
10. Follow the same steps in cooking the remaining keto wraps.
11. Add your chosen filling when cool, wrap up and enjoy!

Here is Elsie’s video demo for the recipe:

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