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Whole-Grain GF Buckwheat Wraps

Prep time: 35 mins
Cook time: 20 mins
Calories: 107

These easy-to-make GF buckwheat wraps are thin like crepes and very pliable. Buckwheat flour gives them a bit of a dark color and earthy flavor notes. They pair well with Super Veggie Filling. For breakfast, spread them with nut butter or seed butter and add sliced bananas or avocado. For best results, do not replace the eggs in this recipe.

TIP: If not eaten immediately, cool wraps and gently place them in a plastic bag. Store them at room temperature overnight or in the refrigerator for 3 days. It’s not necessary to reheat them before using.

Food editor Beth Hillson is a chef and cooking instructor. She is founder of Gluten-Free Pantry, one of the first gluten-free companies in the United States, and author of Gluten-Free Makeovers and The Complete Guide to Living Well Gluten Free (Da Capo Lifelong).

Yields 4 wraps


  • 2/3 cup buckwheat flour
  • 1 large egg
  • 1 garlic clove, crushed
  • 1/4 teaspoon salt
  • 2/3 cup gluten-free chicken broth or vegetable broth
  • 2 teaspoons olive oil + ½ teaspoon to grease pan


1Whisk together buckwheat flour, egg, garlic and salt.

2Add broth little by little, whisking with each addition.

3Add 2 teaspoons olive oil and whisk to combine.

4Let batter stand at room temperature about 30 minutes or let it rest in the refrigerator overnight.

5Grease an 8-inch non-stick crepe pan or skillet with 1/2 teaspoon oil and set over medium heat.

6Pour ¼ cup batter into warm pan, moving batter around pan to get a thin layer. (If batter bubbles and sputters as you add it to the pan, reduce heat to medium-low.) Cook a few minutes or until edges begin to brown and you can lift the wrap easily. Flip it and cook another 2 minutes. (Don’t touch wrap at the beginning of cooking or it will break apart. Once it’s set, you can flip it.)

7Repeat with remaining batter.

1 wrap contains 107 calories, 4g total fat, 1g saturated fat, 0g trans fat, 53mg cholesterol, 188mg sodium, 15g carbohydrates, 2g fiber, 1g sugars, 4g protein.