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Three-Ingredient Flaxseed Wraps

Three-Ingredient Flaxseed Wraps — from NutritionRefined's cooking video Watch how it’s made · 7:57

Video by NutritionRefined on YouTube · Open on YouTube

25 minMakes 5 × 1 wrap115 kcal a portion
  • Keto (0.3 g net carbs a serve)
  • Vegan
  • Gluten-free ingredients
  • Nut-free

Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.

Just flaxseed, water and salt: each wrap is vegan and gluten-free with almost no net carbs, gives 6 g fibre, is a good source of magnesium and has more than a day's plant omega-3 (ALA).

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Ingredients 3

Method

Tap a time to watch that step in the video.

  1. If starting from whole seeds, blend about ⅔–¾ cup golden or brown flaxseeds to a very fine meal in a high-speed blender. 0:20
  2. Bring the water to a full boil, take it off the heat, add the salt and flaxseed meal and stir for 1–2 minutes until the water is absorbed and a dough forms. 1:07
  3. Turn the dough onto a non-stick surface, let it cool until you can handle it, then divide into 4 pieces. 2:08
  4. Roll each piece between two sheets of baking paper to about 1.5 mm thick and cut a 21 cm round with a bowl or lid; re-roll the scraps into a fifth wrap. 2:28
  5. Cook each wrap in a preheated non-stick or well-seasoned cast-iron pan over medium heat for 60–90 seconds, flip and cook 30–60 seconds more — don't overcook or they turn crisp. 3:48

Tip. The cook fills hers with sprouted hummus and vegetables; for keto use guacamole, egg or chicken salad, or smoked salmon. They keep 4–5 days in the fridge, or a month frozen with baking paper between them.

The method is a summary in our words — the video shows every step.

One portion (1 wrap) gives you 1 of 5

Energy115 kcal480 kJ
Protein4 g8% of a day
Fibre5.9 g21% of a day
Carbohydrate6.2 g0.3 g net · 0.3 g sugars2% of a day
Fat9.1 g0.8 g saturated12% of a day
Sodium230 mg10% of a day

Where the energy comes from one serve

  • Net carbs 1%
  • Protein 16%
  • Fat 83%

Fits keto: 0.3 g net carbs a serve, with 83% of the energy from fat.

Vitamins & minerals % of a day, one serve · tap for more

Omega-3 High308%

4.9 g a serve, mostly from flaxseed meal (100%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Magnesium High20%

85 mg a serve, mostly from flaxseed meal (100%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Selenium Source10%

5.5 µg a serve, mostly from flaxseed meal (100%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

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Zinc8%

0.9 mg a serve, mostly from flaxseed meal (100%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Iron7%

1.2 mg a serve, mostly from flaxseed meal (100%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Vitamin B66%

0.1 mg a serve, mostly from flaxseed meal (100%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Folate5%

19 µg a serve, mostly from flaxseed meal (100%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Potassium4%

180 mg a serve, mostly from flaxseed meal (100%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Calcium4%

55 mg a serve, mostly from flaxseed meal (100%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin K1%

0.9 µg a serve, mostly from flaxseed meal (100%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Vitamin A0%

0 µg a serve. Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin C0%

0.1 mg a serve, mostly from flaxseed meal (100%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Vitamin D0%

0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Vitamin E0%

0.1 mg a serve, mostly from flaxseed meal (100%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Vitamin B120%

0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by NutritionRefined; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.