“I love these coconut flour wraps. They may seem a little daunting to make, but once you get the hang of it you will smash them out with ease. I have supplied detailed pics to help you along. This recipe will yield 5 wraps and the macros are calculated per wrap, excluding any fillings. Happy wrapping!” – Monya
Fats of Life® is a keto and low carb recipe blog that I love to run as a hobby in my spare time. I am also the author of the best-selling Keto Kitchen Series of cookbooks. This includes my debut best-seller Keto Kitchen (2020). The fun and exciting Lazy Keto Kitchen (2021). And, the clever and inspiring Budget Keto Kitchen (2022). My 4th cookbook, Quick Keto Kitchen (2023) is as fantastic as the first three, and packed with spectacular, easy creations!
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More on Coconut Flour Wraps…
Coconut flour and psyllium husk powder are two popular ingredients often used in gluten-free and low-carb baking. I love using both because they each offer various health benefits due to their unique nutritional profiles.
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Coconut flour is an excellent source of both soluble and insoluble fibres and contains healthy fats, particularly medium-chain triglycerides (MCTs). MCTs are known to provide a quick source of energy. Coconut flour is also a great source of vitamins and minerals, including iron, manganese, and potassium.
Psyllium husk is primarily composed of soluble fibre, which has various health benefits. Soluble fibre can contribute to feelings of fullness, which aids weight loss or weight maintenance. Interestingly, some studies suggest that psyllium husk may also have a protective effect on the colon.
It is important to note that to maintain ketosis, it’s essential to track carbohydrate intake and ensure it aligns with your daily macro goals. Consulting with a healthcare professional is advised before making significant dietary changes. Scroll to the bottom to see the full macros and allergens for these Coconut Flour Wraps, as well as all the Bread recipes on Fats of Life®.
Coconut Flour Wraps (Egg-free)
Per serving
Ingredients
- 110 g (3.9 oz) coconut flour
- 3 TB psyllium husk powder
- 1/2 tsp garlic powder
- 1/2 tsp bicarbonate of soda, (baking soda)
- 1/2 tsp salt
- 1 1/2 TB olive oil
- 325 g (11.5 oz) lukewarm water
- 5 tsp unflavoured coconut oil
Instructions
- 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 of coconut oil 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 coconut oil 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! We made Chicken-mayo & Avocado Wraps (Funnyman stirred Very Lazy Chopped Chilies through his mayonnaise for extra kick!)
My name is Monya Kilian Palmer. If you loved this recipe, please follow and tag me @mkilianpalmer on Instagram so we can all see your lovely creations!
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The links above will take you to Amazon UK. For USA and other countries, see the global Amazon links here: Keto Kitchen ; Lazy Keto Kitchen ; Budget Keto Kitchen ; Quick Keto Kitchen.
Nutritional Information per servingCalories 147Kcal / 615kJ
Fat 11g
Carbohydrates 9.5g
Protein 3.6g
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 have been manually and carefully calculated using the cloud-based software NUTRITICS®. NUTRITICS® is fully approved by the relevant Trading Standards organizations and is EU and FDA-compliant. The macro calculations are provided as a courtesy to you based on the author'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. The author is a chef - not a medical professional - and this website has been designed to provide you with recipe ideas to suit the low carb lifestyle you have discussed with your GP.
1 Comment
Drop me a line if you have any questions or comments about this recipe. I will do my best to reply as soon as possible! Monya xxx