Delicious Buckwheat Wraps Recipe: Healthy and Gluten-Free!

Hey there foodies! In the culinary world, there is nothing more satisfying than experimenting with new and exciting gluten-free recipes. I’m excited to introduce my latest creation – Buckwheat Wraps, the perfect addition to any healthy meal or snack.

For those who are not familiar with buckwheat, let me introduce you to this nutritional powerhouse – it is a gluten-free grain-like seed that is high in protein, fiber and essential nutrients. Buckwheat has an earthy flavor and a slightly nutty aroma that imparts a delicious taste to your meals.

Say goodbye to boring sandwich bread and tasteless tortillas. With this recipe, you can easily make gluten-free and vegan-friendly wraps right at home. These soft flatbreads are perfect for stuffing with your favorite fillings, whether it’s fresh vegetables, savory meat, or spicy sauce – the possibilities are endless.

My buckwheat wrap recipe is not only healthy but also easy to make. With just a few simple ingredients and steps, you will have flavorful wraps ready in no time. You’ll need buckwheat flour, sorghum flour, tapioca starch, baking powder, xanthan gum, water and sea salt – all readily available at your grocery store.

Looking for more creative ways to incorporate buckwheat into your diet? Keep reading for helpful tips, tricks and variations on how to make these delicious and nutritious wraps!

Why You’ll Love This Recipe

Buckwheat Wraps/Tortillas - Gluten Free
Buckwheat Wraps/Tortillas – Gluten Free

Are you tired of bland and boring gluten-free tortillas? Look no further than these delicious and nutritious buckwheat wraps. Not only are they gluten-free, but they’re also dairy-free and vegan-friendly, making them the perfect option for anyone with dietary restrictions.

But why should you choose buckwheat flour for your wraps? Buckwheat is a powerhouse of nutrition, packed with protein, fiber, and essential minerals like magnesium and iron. It’s also naturally gluten-free and has a unique nutty flavor that pairs perfectly with a variety of flavors.

In addition to its nutritional benefits, buckwheat flour lends itself well to making soft, pliable wraps that won’t fall apart or crack when folded. These wraps are the ideal vessel for your favorite fillings, from roasted vegetables to grilled chicken to hummus and avocado.

And don’t worry about sacrificing flavor for health — these buckwheat wraps are anything but boring. With just a few simple ingredients like baking powder, water, and xanthan gum, you’ll have a delicious homemade wrap that can be customized with your choice of herbs and spices. Try adding caraway seeds for a savory option or dill for a fresh twist.

Whether you’re following a candida diet or simply looking to add some variety to your meal plan, these homemade buckwheat wraps are the perfect choice. They’re easy to make with just two ingredients and take less than 30 minutes from start to finish. So why settle for store-bought tortillas when you can make your own delicious and healthy buckwheat wraps at home?

Ingredient List

 Wrap it up! These buckwheat tortillas are perfect for a healthy and gluten-free wrap.
Wrap it up! These buckwheat tortillas are perfect for a healthy and gluten-free wrap.

Now let’s take a look at the ingredients list. You will need buckwheat flour, sorghum flour, and tapioca starch for the gluten-free base. Other crucial components include xanthan gum, which helps to bind the mixture, and baking powder for the rise. For extra flavor, add some sea salt into the mix. Here are all of the ingredients you will need to make delicious buckwheat wraps/tortillas:


  • 1 cup buckwheat flour
  • 1/4 cup sorghum flour
  • 1/4 cup tapioca starch
  • 1 tsp xanthan gum
  • 2 tsp baking powder
  • 1/2 tsp sea salt
  • 1 cup water

Note that these measurements will yield six 8″ tortillas. Double or triple the recipe accordingly if you require more tortillas!

The Recipe How-To

 A wrap with a twist! Swap out traditional flour or corn tortillas for these buckwheat tortillas, packed with nutrients.
A wrap with a twist! Swap out traditional flour or corn tortillas for these buckwheat tortillas, packed with nutrients.

Buckwheat Wraps/Tortillas – Gluten Free Recipe

Prep Time: 10 minutes | Cook Time: 15 minutes | Serving Size: 6-8 wraps

Ingredients List

  • 1 cup buckwheat flour
  • 1/4 cup tapioca starch
  • 1/4 cup sorghum flour (substitutes: brown rice or chickpea flour)
  • 2 tsp baking powder
  • 1 tsp xanthan gum
  • 1/2 tsp sea salt
  • 1 cup water

Step 1. Mix flours and dry ingredients.

In a mixing bowl, whisk together the buckwheat flour, tapioca starch, sorghum flour, baking powder, xanthan gum, and sea salt until fully combined.

Step 2. Add water to the mixture.

Add one cup of water to the mixing bowl and stir to make a smooth batter. You can use a whisk or a fork to mix well until there are no more lumps.

Step 3. Rest the batter.

Let the mixture rest on the counter for approximately five minutes to let it firms up slightly. The batter should have an easily pourable consistency.

Step 4. Heat your skillet.

Heat a non-stick skillet over medium-high heat while you wait for the batter to rest. Wait a few seconds before pouring spoonfuls of batter onto the skillet.

Step 5. Cook the wraps/tortillas.

Pour about ¼ of a cup of batter onto the center of the pan and let it spread out evenly by itself or using a spatula. Cook for approximately two minutes on one side or until it becomes lightly golden around the edges then flip it over and cook for another minute on the opposite side.

Step 6. Repeat with remaining batter.

Place each cooked wrap/tortilla on a paper towel-lined plate and cook the remaining batter until all the batter has been used up.

The buckwheat wraps/tortillas may become a little more challenging to handle as you work through the batter. So, if you notice this happening, adjust your skillet’s heat as necessary or add a quick spray of oil between each wrap/tortilla.

Serving Tips

Serve these tortillas warm straight out of the pan with your favorite fillings like roasted vegetables, sautéed greens, guacamole, hummus or bean dips or just use them as a substitute for regular wheat tortillas in any recipe.


Feel free to customize the flavor profile of these wraps by adding toppings like caraway, dill or fresh chopped spinach to the batter and rest them before cooking. You can also experiment with other gluten-free flours like rice flour or teff if you wish.


Substitutions and Variations

 Buckwheat goodness in a wrap! These tortillas are made from a nutrient-rich grain that's gluten-free.
Buckwheat goodness in a wrap! These tortillas are made from a nutrient-rich grain that’s gluten-free.

Are you ready to mix it up and add some variety to your buckwheat wraps? There are many delicious substitutions and variations to this recipe that will take your taste buds on an exciting journey. Here are some ideas to get you started:

– Buckwheat flour: If you don’t have buckwheat flour on hand, try using teff flour instead. Both are gluten-free and create a similar texture for the wraps.

– Flours: Sorghum and tapioca starch create a soft, pliable texture for the wraps. However, if you’re looking for a grain-free alternative, try using rice flour instead.

– Caraway or dill: For a unique flavor twist, add caraway seeds or dill to the dough. The caraway seeds give the wrap an earthy flavor while the dill adds a fresh herbiness.

– Spinach: Looking to boost your vegetable intake? Add 1/4 cup of chopped spinach to the dough for added nutrition and a beautiful green color.

– Tortilla flatbread: Don’t want to make wraps? Use the same recipe but cook them slightly longer for crispy buckwheat tortilla flatbreads instead. Perfect for dipping!

– Candida diet: On a Candida diet? Use coconut flour instead of tapioca starch for a more Candida-friendly version of this recipe.

– Homemade buckwheat groats: If you have homemade buckwheat groats on hand, use them instead of buckwheat flour. Simply grind the groats in a food processor or blender until they reach a flour-like consistency.

Remember that substitutions can change the texture and taste slightly, so don’t be afraid to experiment until you find your perfect combination.

Serving and Pairing

 Break out of the ordinary and try out these buckwheat tortillas for a fresh and healthier take on a classic wrap.
Break out of the ordinary and try out these buckwheat tortillas for a fresh and healthier take on a classic wrap.

Now that you’ve whipped up a batch of these delicious buckwheat wraps, it’s time to enjoy them! Luckily, these versatile wraps pair well with a variety of fillings and can be served in several ways.

For a classic meal, try filling your wraps with your favorite veggies, such as spinach or tomatoes, and proteins like grilled chicken or tofu. You can also add some extra flavor by throwing in some herbs like dill or caraway. These wraps are perfect as a nutritious and hearty lunch or dinner option.

If you’re looking for a light snack or appetizer, these wraps can also be cut into smaller pieces and served with dips such as hummus or guacamole. They make perfect finger foods for any party, gathering, or just an afternoon snack.

When it comes to pairing these buckwheat wraps with drinks, the options are endless. You can choose a refreshing cold drink like iced tea or lemonade to complement the rich flavor of buckwheat. Alternatively, if you’re feeling adventurous, you can also pair these wraps with a glass of your favorite wine or beer.

No matter how you choose to serve and pair these gluten-free and dairy-free buckwheat wraps, one thing is for sure: they will be a crowd-pleaser. So go ahead and experiment with different fillings and combinations to find your perfect match!

Make-Ahead, Storing and Reheating

 No gluten, no problem! These buckwheat tortillas make for the perfect gluten-free alternative to traditional tortillas.
No gluten, no problem! These buckwheat tortillas make for the perfect gluten-free alternative to traditional tortillas.

One of the great things about these buckwheat wraps is that they can be made ahead of time and stored for later use. They can be stored in an airtight container, either at room temperature or in the refrigerator, depending on when you plan to use them.

If you’re planning to eat them within a day or two, you can store them at room temperature. Simply wrap them in a paper towel to keep them from drying out, then place them in an airtight container or zip-top bag.

If you won’t be consuming the wraps within a few days, it’s best to store them in the refrigerator. They should keep well for up to five days when stored this way. When reheating the wraps, simply warm them gently in a pan or microwave until they’re soft and pliable again.

These wraps also freeze beautifully, so you can make a large batch and store some for future use. Wrap each one individually with plastic wrap or parchment paper, then place them all in an airtight container or freezer bag. To thaw, simply remove from the freezer and let them come to room temperature before using.

Whether you’re making these buckwheat wraps well in advance or just storing leftovers for later use, they’ll stay fresh and delicious as long as they’re properly stored. So go ahead and make a big batch – you’ll have healthy and convenient meal options ready whenever you need them!

Tips for Perfect Results

 Move over flour tort
Move over flour tort

If you want your buckwheat wraps to come out perfect each time, then let me share some tips to help you achieve it. The following tips will ensure that you get the best texture and taste from your wraps.

1. Don’t rush the batter preparation:

To get a smooth batter for your buckwheat wraps, it’s essential not to rush the preparation. Take your time to mix and whisk the ingredients until they are completely blended to produce a consistent batter.

2. Let the batter rest:

After preparing the batter, give it at least 20 minutes of rest time. This resting period is necessary for the flours to absorb the water and to reach optimal hydration levels.

3. Use a non-stick pan or griddle:

Since buckwheat is gluten-free, the dough is more delicate than its wheat counterpart. Therefore, using a non-stick pan or griddle is vital for achieving perfectly round and easily-flip-able wraps.

4. Grease the Pan:

Before baking wraps on a griddle or skillet, grease it with oil or cooking spray to prevent sticking issues.

5. Control heat level:

Ensure that you set your burner at medium heat so that the wraps cook properly without getting too crisp before they are ready.

6. Flip once during cooking:

Flip each wrap once during cooking to ensure they cook evenly on both sides. Wait until small air pockets have formed in the dough before flipping.

7. Store correctly:

Once you have made your wraps, store them between sheets of paper towel in an airtight container in your fridge or freezer.

By following these tips, you will be able to create outstanding gluten-free buckwheat tortillas or wrap every time!


As a nutritionist and food blogger, I understand that making new recipes can often lead to questions and uncertainties. So, to help you with any doubts or queries you may have regarding this buckwheat wrap recipe, here are some frequently asked questions and answers to guide you along the way.

How do you make gluten free wraps not break?

Let me share with you a nifty trick for warming up tortillas quickly and easily. First, wet a paper towel by running it under the tap, then scrunch it up into a ball so that it’s evenly moist. After that, gently squeeze out any excess water so that the towel is just slightly damp all over. Next, wrap the tortilla in the damp paper towel and microwave it for 15 seconds. This will make the tortilla soft, warm and ready to serve in no time. Give it a try, and you’ll be surprised at how simple and effective this method is!

Can you get gluten free tortilla wraps?

Looking for a delicious and healthy alternative to traditional tortilla wraps? Look no further than our soft taco flour tortillas! These wraps are not only gluten-free and vegan-friendly, but they also contain no artificial colors, making them a perfect addition to any meal. Plus, with an extra 5g of dietary fiber per serving, they’re an easy and tasty way to boost your fiber intake. So go ahead and cure your hunger pangs guilt-free with our amazingly soft and tasty tortilla wraps!

Can you make buckwheat flour from buckwheat?

When making buckwheat flour, start by adding around two cups of raw buckwheat groats into your high-powered blender or Vitamix. You can also use a coffee grinder, but make sure it’s only for this purpose. If you’re using a blender, it can take around two minutes (or more) to form a finely ground flour.

What tortilla wraps are gluten-free?

Here are some options for tortillas that fit different dietary needs and preferences: classic white corn for street tacos, gluten-free original wraps, low-calorie yellow corn, cauliflower-based, almond flour, and extra-thin white corn tortillas.

Bottom Line


In conclusion, these gluten-free buckwheat wraps/tortillas are an absolute game-changer for anyone who loves their tortilla wraps but wants a healthy, gluten-free and dairy-free option. They are easy to make, require only a few ingredients, and offer endless opportunities for customization by adding your favorite spices or herbs.

Whether you choose to use them for breakfast burritos, lunch wraps, or dinner tacos, the flavors of these buckwheat tortillas will complement all kinds of fillings perfectly. They are soft and pliable while retaining their shape and texture.

Moreover, with buckwheat flour being rich in essential amino acids and dietary fiber, these tortillas not only taste amazing but also offer a range of health benefits. So why not ditch the store-bought wraps and try making homemade gluten-free buckwheat tortillas?

In the end, it comes down to a simple choice between taking the easy route with store-bought options filled with preservatives and additives or putting in just a little bit of extra effort to enjoy fresh and healthy homemade tortillas filled with your favorite ingredients. So what are you waiting for? Give these vegan-friendly, gluten-free buckwheat wraps/tortillas a try and thank us later for changing the way you eat!

Buckwheat Wraps/Tortillas - Gluten Free

Buckwheat Wraps/Tortillas - Gluten Free Recipe

Posted from an online source in response to a recipe request.
No ratings yet
Prep Time 30 mins
Cook Time 8 mins
Course Appetizer/Snack
Cuisine Gluten-free
Calories 59.4 kcal


  • 2/3 cup tapioca starch
  • 2/3 cup rice flour
  • 1/3 cup sorghum flour
  • 1/3 cup buckwheat flour
  • 1/3 cup sweet rice flour, amount approximate (more or less, depending on moisture)
  • 1/2 teaspoon baking powder
  • 3/4 teaspoon xanthan gum
  • 1 cup water, very hot


  • Blend first four ingredients, baking powder and xanthan gum.
  • Add hot water and mix until well combined.
  • At this point,if the dough is sticky to the touch (should be soft), add sweet rice flour by the tablespoon (*up to 1/3 cup flour) until a soft, non-sticky texture is achieved.
  • Shape the dough into 12 golf-ball sized balls.
  • Put the balls under a damp towel until you are ready for them.
  • latten each as you would for a tortilla (in a tortilla press or with a rolling pin onto a non stick surface).
  • Heat 1-2 teaspoons olive oil over medium-high heat on in a frying pan.
  • Once the oil is hot, slide in one buckwheat wrap.
  • Move it about the pan to coat the bottom of the wrap with oil well, then flip over and move it around again.
  • Leave the wrap to brown on each side (3-4 minutes per side).
  • Lay wraps on a paper towel and fold them gently in half.
  • Cover the plate of completed wraps with a paper towel topped with a warm towel or a dish towel until ready to use.

Add Your Own Notes


Serving: 39gCalories: 59.4kcalCarbohydrates: 12.9gProtein: 1.2gFat: 0.3gSaturated Fat: 0.1gSodium: 16.1mgFiber: 0.7gSugar: 0.1g
Keyword < 60 Mins, Breads, Free Of..., Vegan
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