Gluten, dairy, egg and most importantly pea free wraps

This is one of my favourite recipes. We cannot buy safe wraps. The gluten free ones on sale either contain egg or pea and are wildly expensive. As a toddler my son ate limited wheat, while he doesn’t have an immediate reaction he has never tolerated it well but one of the things he enjoyed eating was wraps. When we cut out wheat altogether when he was four the only wheat he was still eating was in wraps so I worked really hard at making a replacement. Four years on I think I’ve cracked it! We’ve tried various versions over the years from traditional ones made of masa harina to ones that involve a lot of ‘resting’ between each step of the recipe. I like instant gratification so ‘resting’ does not work for me. My main issues have been creating something that holds together, is not too dry, and that you can still eat once it has cooled without dislocating your jaw. 

My son loves these wraps. He has them at breakfast with dairy free chocolate spread, for lunch at school with tuna and on weekends with bacon. When we go on holiday I make a stack of them and put them in the freezer when we arrive. 30 seconds in the microwave and they are good to go! The pic below is my holiday baking for a week in Portugal. 

The wraps travel well in a sealable plastic bag between layers of kitchen roll. I always travel with wraps and rolls!

Anyway. Getting to the important part….

Ingredients – makes 4 large wraps 

1 cup Doves farm gluten free self raising flour

2 level desert spoons psyllium husk – I buy Holland & Barratt Colon care plus. It’s pricey but you can often get it on buy one get one half price and a bag goes a long way.  (I use a desert spoon to amuse myself as no other recipe I know uses one  If you don’t have one 2 dsp = 4 tsp)

1 teaspoon light brown sugar

1/2 teaspoon salt

1 cup warm water 



Sift flour, psyllium husk, sugar & salt into a large bowl and whisk well to combine


 Pour in the cup of warm water (I use half boiling half cold out the tap) and stir well. Do not freak out that it looks so wet, it will come together. 

 When it looks like this –

Tip dough onto a large well floured chopping board and gently roll to coat with flour. 

At this stage I’d put a large frying pan/crepe pan wiped with some cooking oil on to heat up on a medium to hot hob, I use 7 on my induction hob. Any earlier and the oil starts burning before you are ready. 
 Now gently squish it with your hands until you have a soft ball of dough

Divide into four pieces and roll each into a ball gently coating in more flour. If you don’t wish to cook all four you can wrap spare ones in cling film and store them in the fridge for up to 3 days. 

 Sprinkle more flour on your board and onto your rolling pin and roll one out as thin as possible. You may need to roll your pin in more flour as you go along so it doesn’t stick. 

Carefully lift the rolled out wrap onto your frying plan and cook for approximately one minute until the edges start to curl up. While it is cooking roll out your next wrap. 

Don’t be concerned if it bubbles, it’s ok

Then turn over with a spatula and cook for 30 seconds – 1 minute. It may puff up a little as it cooks

Transfer wrap with a spatula onto a dinner plate with a piece of kitchen roll on it. 

Continue until all wraps are cooked. I’ve been known to triple the recipe if I’m baking for a holiday. 

For packed lunches I make up his wrap while it is still a little warm and wrap it tightly in cling film. Any left over can be kept in a plastic bag for a day or so or frozen. The wraps are ok cold but can be refreshed for 20 seconds in the microwave. You can heat from frozen for about 30 seconds on full power to eat immediately. 

The wraps can be an odd colour on one side due to the psyllium husk. A hint of purple is not unusual. 

  If the edges are dry you can trim them off before serving. You may need more water in the recipe or to cook them for less time. 

And here we are….a safe wrap



One thought on “Gluten, dairy, egg and most importantly pea free wraps

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s