The process of making these delicious coconut flour wraps may seem a little daunting, but once you get the hang of it you will smash them out with ease as often as you need. This recipe will yield 5 wraps and the macros are calculated per wrap, excluding any fillings. Happy wrapping!
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Carbs 9.5g (25.4%); Fat 11g (64.9%); Protein 3.6g (9.7%)
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| Prep Time | 5 minutes |
| Cook Time | 20 minutes |
| Servings |
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- 110 g coconut flour
- 3 TB psyllium husk powder
- 1/2 tsp garlic powder
- 1/2 tsp bicarbonate of soda
- 1/2 tsp salt
- 1 1/2 TB olive oil
- 325 g lukewarm water
- 5 tsp olive oil or lard (for frying)
Ingredients
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- Combine the coconut flour, psyllium husk powder, garlic powder, baking soda and salt in a large bowl.
- Whisk the olive oil into the jug containing the lukewarm water.
- Pour the wet mixture into the dry mixture.
- Combine well for about a minute.
- Compact the mixture down and divide into 4 equal-size portions.
- Place one portion between two rolls of baking parchment paper and roll out 5mm thin (but not paper-thin!).
- Find a plate with the same diameter size as your frying pan and cut a circle from the pastry. Do not discard the excess you trim off – put this aside because your excess pastry from your 4 discs will be enough to make a 5th one.
- Moderately heat one teaspoon olive oil (or melt the lard) in a non-stick pan. Swirl to evenly coat.
- Lift the parchment with the disc and carefully place upside down into the frying pan, carefully peeling away the parchment.
- Cook for a minute, before using an egg-lifter or large spatula to flip and cook the underside for a minute. Remove and set aside.
- Wipe the pan clean and repeat the process, each time using a teaspoon olive oil (or lard) and cooking only over moderate heat. As mentioned earlier, you will have enough excess ‘off-cuts’ to make a 5th wrap (and maybe even one more tiny one...)
- Use different fillings to make your lunchtime coconut flour wraps interesting! (See pics below). We made Chicken-mayo & Avocado Wraps (Funnyman stirred Very Lazy Chopped Chilies through his mayonnaise for extra kick!)
- The full macro-breakdown (and allergens) can be found further down this page (keep scrolling), as well as the link to PIN THE RECIPE (for those on Pinterest). There is also a comment facility, so do let me know how you get on...
I have often seen on community Keto Facebook groups and pages where (well-meaning) people advise that coconut 'flour' and almond 'flour' are interchangeable: they are not. They yield different density, texture and flavour. I advise that you please stick to the ingredients I have indicated in the recipes to achieve optimum results.
Since olive oil is somewhat unstable when heated, I do advise you select lard to fry food. It's inexpensive and can be found in the same aisle as butter.
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Based on 5 Review(s)
Macro Details per serving25.4% Carbs
9.7% Protein
64.9% Fat
Nutritional Information per serving
Calories 147Kcal / 615kJ
Fat 11g
of which saturates 4g
Carbohydrates 9.5g (for my US readers, these are what you refer to as net carbs. See below*)
of which sugars 1.4g
Fibre 12g
Protein 3.6g
*Note for US readers: The recipes on this site show the carbohydrates which should be counted (in this case: it's 9.5g). Here in the UK, our nutritional breakdown information displays a carbohydrate count that has already had the dietary fibre subtracted (and displayed separately) - and it’s indicated this way throughout the site. In short, you need not subtract anything further.
Allergens
None present
See all the Breads on Fats of Life:
Disclaimer: The nutritional analysis, macro and allergen breakdown of the recipes on this site are meticulously calculated using the cloud-based software NUTRITICS®. NUTRITICS® is fully approved by the relevant Trading Standards organizations and is EU and FDA-compliant. The author, Monya Kilian Palmer is trained in using this superior software in order to provide you accurate data. The author is not a medical professional and this website has been designed only to provide you with recipes to suit the keto lifestyle you have chosen and discussed with your GP. The macros calculations are provided as a courtesy to you based on Monya’s weighing of ingredients when creating the dishes. If Erythritol (a sugar polyol) has been used in any of the recipes, it has already been manually excluded from the final carbohydrate count for you.
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