So GoodJune/July 2009 Issue

Gluten-Free Wrap Sandwiches

On the go with gluten-free, dairy-free food.

When I prepare a portable meal and head out, I want more than just good flavor and solid nutrition. I want to keep it simple with quick fixings and no clean-up.

Gluten-Free Wrap Sandwiches

Wraps and sandwiches fit the bill. Today there are more options for gluten-free breads and wraps than ever before—homemade and ready-made. Wrap, stack and pack them in a cooler or picnic basket for convenience that tastes great and satisfies even the hungriest outdoor enthusiast. Round out your meal with a super-fresh salad or two and then give it a sweet ending with our best chocolate chip cookies.

These gluten-free, dairy-free recipes pack up beautifully. What’s more, they’re easily adapted to fit your individual tastes and special dietary needs. Here’s a great way to enjoy a balanced meal at the beach, the pool, the park—or wherever you’re going.


Chicken Wrap


Loaded with flavor and antioxidants, this wrap has it all. Don’t like or can’t eat a certain vegetable? Substitute your favorite alternative. For a sweeter variation, try it with your favorite barbeque sauce; add sliced red onions and shredded lettuce for extra crunch.

Gluten-Free Wrap Sandwiches

    1  whole precooked chicken, deboned and sliced or shredded to equal 4 cups
    ½  red bell pepper, thinly sliced
    3  medium carrots, cut into matchsticks
    1  medium cucumber, cut into matchsticks
    3  tablespoons gluten-free vinaigrette, bottled or homemade
    -  Gluten-free tortillas, wraps or flatbread (one per person)
    1-1½  cups gluten-free barbeque sauce, optional
    -  Sliced red onions, optional
    -  Shredded lettuce, optional

1. In a large bowl, toss chicken, red peppers, carrots and cucumbers in vinaigrette.

2. Warm tortillas before filling so that they become more pliable. Wrap them in parchment or foil and place in a preheated 350-degree oven for 5 minutes or heat in a microwave oven for 20-30 seconds for each tortilla.

3. Fill warmed tortilla with chicken and vegetables and wrap, folding in the ends to contain filling.

4. Secure with toothpicks or waxed paper and place in chilled container until ready to eat. Keep chilled if not eating within an hour of preparation.

Optional Variation
Heat barbeque sauce in large saucepan over medium heat. Add shredded chicken and cook until heated through, about 8 minutes. Add optional vegetables, to taste. Place ingredients in warmed tortillas and wrap, folding in ends to contain filling.

Each serving (without barbeque sauce) contains 355 calories, 11g total fat, 2g saturated fat, 0g trans fat, 70mg cholesterol, 412mg sodium, 34g carbohydrate, 4g fiber, 26g protein.

Indian Lentil Crepes


These savory crepes, similar to Indian pesarattu, are sturdy enough to use as sandwich wraps. Short on ingredients (they’re basically just lentils and rice) and long on nutrition, they’re rich in protein and fiber. To store, refrigerate up to four days.

Gluten-Free Wrap Sandwiches

    2  cups uncooked lentils
    ½  cup long-grain uncooked rice, white or brown
    ½  inch piece fresh ginger root, sliced, optional
    -  Salt, to taste
    -  Coconut oil, grape seed oil or ghee*, for cooking

1. In two bowls, soak lentils and rice separately for 5 to 6 hours at room temperature, adding sliced ginger, if desired, to each bowl. Lentils will absorb the water and double in bulk.

2. Remove ginger from soaking water and discard.

3. Grind soaked lentils and rice with some of the soaking liquid in batches in a blender to achieve pancake-batter consistency. Mixture will be very coarsely ground. Add salt to taste.

4. Heat a large skillet over medium heat and melt a small amount of oil or ghee in the skillet.
5. Spread a large spoonful of batter on the skillet until the batter fills the skillet like a crepe.

6. Cook for 2 minutes or until lightly browned. Flip crepe and briefly cook the second side until crepe is light golden-brown on the bottom. Continue with remaining batter until done.

Each serving contains 85 calories, 0g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 15g carbohydrate, 1mg sodium, 6g fiber, 5g protein.

*TIP Ghee is clarified butter that’s free of casein, whey and lactose. It’s shelf stable, available in the baking section at your local supermarket.  

Pan Bagnat Sandwich Loaf


Good for a picnic or a party buffet, this loaf can be adapted to your family’s tastes and needs. If cheese is part of your diet, add chunks of provolone or feta to the bread mixture.

Gluten-Free Wrap Sandwiches

    1  loaf unsliced gluten-free bread Olive oil, divided
    1  garlic clove, sliced thin
    ½  cup sliced black or green olives
    ¼  cup capers
    1  teaspoon dried basil or 1 tablespoon fresh basil
    -  Sliced mild, pickled banana peppers, optional
    -  Salt and pepper
    1  cup bottled roasted red peppers, drained, separated into large pieces
    1  large tomato, sliced very thin
    ½  pound sliced gluten-free luncheon meat (salami, turkey, ham or combination)

1. Slice loaf in half horizontally to create two equal halves.

2. Scoop out most of the bread from the crust, leaving a ⅜ to ½-inch thick shell. Reserve bread pieces in a large bowl.

3. With bread halves cut side up, generously drizzle each half with olive oil. Rub garlic into each side. Set aside for one hour. This “waterproofs” the bread so that it does not become soggy with filling ingredients.

4. Add olives, capers (including 1 tablespoon caper brine liquid), basil, optional banana peppers, 2 tablespoons olive oil, salt and pepper to reserved bread pieces and toss.

5. Line bread halves with pieces of roasted red peppers followed by tomato slices and luncheon meat.

6. Spoon bread filling mixture into one half of bread and top with second half. Wrap securely in plastic wrap or waxed paper followed by aluminum foil to hold securely. Place on a plate and top with a second plate to act as a weight.

7. Refrigerate 6 to 8 hours or overnight. Slice into wedges and serve.

Each serving contains 370 calories, 14g total fat, 3g saturated fat, 0g trans fat, 29mg cholesterol, 54g carbohydrate, 740mg sodium, 2g fiber, 8g protein.

TIP Pan bagnat (pronounced pahn bahn-YAHT) is traditionally a round loaf of white bread. To get the look, purchase a round gluten-free loaf or use a bread mix and bake the bread dough in a pie plate or round cake pan.


French Potato Salad


Great for picnics, this potato salad tastes better after it has rested for an hour or so.

Gluten-Free Wrap Sandwiches

    5  pounds medium red potatoes, unpeeled
    ⅔  cup gluten-free chicken broth
    ¼  cup white wine
    1  shallot, minced
    ¼  cup fresh parsley, chopped
    -  Salt and pepper, to taste

Vinaigrette Dressing

    2  tablespoons Dijon mustard
    ⅓  cup red wine vinegar
    ¾  cup olive oil

1. Boil potatoes in a large pot of salted water until tender. Do not overcook. Drain potatoes, peel and cut into bite-size slices.

2. Meanwhile bring broth to a boil. Add wine and cook until reduced by half.

3. While potatoes are still warm, toss with chicken broth reduction. After liquid is absorbed, add shallots.

4. To prepare vinaigrette, whisk Dijon mustard and wine vinegar in a small bowl. Slowly add olive oil, whisking to create an emulsion.

5. Toss potatoes and parsley with the vinaigrette. Season with salt and pepper before serving.

Each serving contains 515 calories, 28g total fat, 4g saturated fat, 0g trans fat, 0mg cholesterol, 61g carbohydrate, 154mg sodium, 6g fiber, 8g protein.

Tarragon Chicken Salad with Apples


This creamy chicken salad makes a flavorful sandwich filling. Use it to stuff avocado halves, hollowed tomatoes or lettuce cups. Apples and grapes provide added sweetness, texture and nutrients.

Gluten-Free Wrap Sandwiches

    2  tablespoons mayonnaise
    ⅓  cup sour cream or sour cream substitute or nondairy yogurt* or mayonnaise
    1  teaspoon dried tarragon or 1 tablespoon fresh tarragon
    ¼  teaspoon ground nutmeg
    2  tablespoons fresh-squeezed lemon or lime juice
    ½  cup seedless grapes, sliced in half
    1  large apple, cored and diced

    3-4  cooked boneless, skinless chicken breasts, cut into ½-inch cubes (about 2 cups)
    ¼  cup pecans, chopped, optional
    -  Salt and pepper, to taste
    -  Lettuce leaves

1. In a large bowl, whisk mayonnaise, sour cream or nondairy substitute, tarragon, nutmeg and lemon juice.

2. Add grapes, apple, chicken and pecans, if desired. Fold ingredients together.

3. Add salt and pepper, to taste. Refrigerate until ready to serve. Pack in a tightly closed container and keep chilled with a freezer pack.

Each serving contains 198 calories, 5g total fat, 1g saturated fat, 0g trans fat, 61mg cholesterol, 15g carbohydrate, 107mg sodium, 1g fiber, 23g protein.

*TIP Try Turtle Mountain’s So Delicious Coconut Milk Yogurt. Visit


Creamy Lemon Dill Coleslaw


Creamy without dairy, this coleslaw has just the right amount of tartness and plenty of nutrient-dense vegetables. It’s sure to be a family favorite.

Gluten-Free Wrap Sandwiches

    1  medium green cabbage, finely shredded (about 6 cups)
    ½  medium red cabbage, finely shredded (about 3 cups)
    4  large carrots, finely shredded Juice and zest of one lemon or lime
    ⅓  cup mayonnaise
    ½  cup sour cream or sour cream substitute or nondairy yogurt or mayonnaise
    1  teaspoon dried dill weed or 1 tablespoon fresh dill weed
    ½ teaspoon celery seeds
    2  tablespoons chives, chopped, optional
    ½  teaspoon salt
    ¼  teaspoon black pepper

1. Mix both cabbages and carrots in a large bowl. Add lemon juice and zest
and toss.

2. Whisk mayonnaise, sour cream, dill, celery seeds, chives, salt and >55  pepper in a separate bowl. Fold dressing into the cabbage, tossing to coat cabbage.  

3. Chill one hour before serving. Pack in a tightly covered container and keep chilled with a freezer pack.

Each serving contains 87 calories, 4g total fat, 1g saturated fat, 0g trans fat, 3mg cholesterol, 14g carbohydrate, 259mg sodium, 4g fiber, 2g protein.


Our Best Chocolate Chip Cookies


A reader favorite, this recipe is back by popular demand.

    13/4  cups quinoa flakes or certified gluten-free oatmeal
    13/4  cups gluten-free All-Purpose Flour Blend
    1  teaspoon baking soda
    1  teaspoon xanthan gum
    ½  teaspoon salt
    ½  cup (1 stick) gluten-free, dairy-free margarine or shortening or organic coconut oil
    1  cup dark brown sugar or organic Sucanat, firmly packed
    ½  cup granulated sugar
    2  large eggs
    1  teaspoon pure vanilla extract
    1  (10-ounce) package gluten-free, dairy-free chocolate chips* (about 2 cups)
    1  cup chopped walnuts, optional


1. Preheat oven to 375 degrees. Line two cookies sheets with parchment paper.

2. Finely grind quinoa flakes or oatmeal in a food processor. Add flour mix, baking soda, xanthan gum and salt and blend for 5 seconds.

3. Beat margarine and both sugars in large bowl until well blended.

4. Beat in eggs and vanilla. Gradually mix in dry ingredients. Mix in chocolate chips and walnuts, if desired.

5. For each cookie, form one rounded tablespoon into a ball and place on prepared cookie sheets. Flatten cookies slightly.

6. Bake in prepared oven until edges are golden brown, about 12 minutes. Cool 5 minutes on cookie sheets. Transfer to a rack and cool completely.

Each cookie contains 113 calories, 5g total fat, 2g saturated fat, 0g trans fat, 9mg cholesterol, 17g carbohydrate, 55mg sodium, 1g fiber, 1g protein.

*TIP Enjoy Life Foods chocolate chips are free of gluten, dairy, soy, nuts and peanuts. Visit

Comments (0)

Be the first to comment on this post using the section below.

New to Gluten Free & More?
Register for Free!

Already Registered?
Log In