High-Protein High-Fiber Wraps
Introduction
Looking for a healthy, satisfying, and versatile meal base? These High-Protein High-Fiber Wraps are soft, pliable, and packed with nutrients that keep you full for hours. Made from simple pantry staples like oats, chickpea flour, and flaxseeds, they’re a fantastic alternative to store-bought tortillas — with no preservatives or refined flours.
Each wrap delivers a balanced dose of plant-based protein, slow-digesting carbs, and gut-friendly fiber, making them ideal for weight management, digestive health, and sustained energy. Use them for breakfast burritos, lunch wraps, or snack roll-ups — they’re the perfect foundation for countless healthy creations!
Ingredients
(Makes 6–8 medium wraps)
1 cup rolled oats (blended into flour)
½ cup chickpea flour (or whole wheat flour)
2 tablespoons ground flaxseed (or chia seeds)
½ teaspoon salt
1 teaspoon olive oil or avocado oil
1 cup warm water (adjust for consistency)
½ teaspoon garlic powder or mixed herbs (optional)
Instructions
Prepare Oat Flour
Place rolled oats in a blender and blend into a fine powder.
Mix the Dry Ingredients
In a large mixing bowl, combine oat flour, chickpea flour, flaxseed, salt, and optional seasonings.
Add the Wet Ingredients
Add olive oil and warm water gradually while stirring.
Mix until a smooth, thick, pourable batter forms (similar to pancake batter).
Let it rest for 5–10 minutes to allow the flaxseed to absorb moisture.
Cook the Wraps
Heat a nonstick skillet or griddle over medium heat and lightly grease it.
Pour about ¼ cup of batter into the pan and spread it thinly into a round shape.
Cook for 1–2 minutes, until the edges begin to lift.
Flip carefully and cook for another 30–45 seconds until lightly golden.
Repeat for remaining batter.
Cool and Store
Stack wraps on a plate and cover with a clean towel to keep them soft.
Store in an airtight container in the fridge for up to 4 days or freeze for up to 1 month.
Tips for Perfect Wraps
Dry pan = no sticking: Use a good-quality nonstick pan and minimal oil.
Consistency matters: If the batter is too thick, add 1–2 tablespoons of water.
Make it gluten-free: Use certified gluten-free oats and chickpea flour.
Add protein: Stir in a scoop of unflavored protein powder or Greek yogurt.
Boost flavor: Add turmeric, cumin, or chili flakes for a savory kick.
Serving Suggestions
Fill with grilled chicken, tuna, tofu, or scrambled eggs for a protein-packed meal.
Add hummus, spinach, avocado, and veggies for a plant-based wrap.
Use as a pizza base — spread tomato sauce, top with veggies and cheese, and bake!
Cut into strips and air-fry for crispy high-fiber chips.
Nutrition Facts (Per Wrap)
(Approximate values for 1 wrap)
Calories: 115 kcal
Protein: 8 g
Fat: 3 g
Carbohydrates: 15 g
Fiber: 5 g
Sugar: 1 g
Iron: 10% DV
Magnesium: 12% DV
Calcium: 6% DV
Final Thought
These High-Protein High-Fiber Wraps are a smart, wholesome way to elevate your meals. They’re soft, flexible, nourishing, and endlessly customizable — perfect for breakfast, lunch, or even a post-workout snack. Once you try them, you’ll never want to go back to store-bought wraps again!