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Low Carb Wraps

By August 3, 2010December 3rd, 2020Bread, Dairy Free, Egg Free, Main Dish, Vegetarian

Low Carb Wraps


Gluten-Free Junk

When I tell clients to eat “gluten-free” they often grab all the “gluten-free” pre-packaged foods on the shelf…but that most likely will cause weight gain and slow the healing process in your gut. Rice flour, the common flour substitute in gluten-free products, is higher in calories, higher in carbohydrates, and lower in nutrients than regular flour. It can cause more inflammation in our bodies.

Inflammation is usually associated with pain, swelling, and heat. BUT it doesn’t always show externally; “silent inflammation” is more dangerous because we usually don’t know we have it until an illness falls upon us. Everyday issues like headaches, sinus problems, allergies, skin disorders, acne, heart disease, stroke, aching joints and back, arthritis, and cough are nothing more than a physical manifestation of silent inflammation. By the time we notice and address the symptoms, our cells have already been inflamed for a long time. One of the reasons so many people are dealing with inflammation is because of a rapid rise in blood sugar, which causes biochemical changes in the cell.

Choosing low carbohydrate foods is one of the best ways to decrease inflammation. When blood sugar rises, sugar attaches to the collagen in a process called “glycosylation,” increasing inflammation (and increases wrinkles!) Athletes also mistakenly eat too many carbohydrates that hinder their healing and recovery time because they are constantly inflaming their joints. Using high-quality fats is also essential to reduce inflammation in the body. Omega-6 fats, found in margarine, soybean, corn and safflower oils, are inflammation-causing fats.


Another question I am frequently asked is about wild rice. Yes, it is gluten-free, but for those with a damaged gut (leaky gut) or a damaged metabolism or anyone who wants to become keto-adapted, it is way too high in carbs. It is disturbing to find that 60% of adults never completely heal from the celiac disease despite following a gluten-free diet.[53]

It has been found that only 8% of adult patients with celiac disease eating a gluten-free diet reached “normalization,” where their intestines completely ketoCover smallrecovered. However, there is new research that may help people with celiac for good! Researcher Alessio Fasano, M.D. has been on the leading edge of recent autoimmune and celiac disease exploration. In 2011, he published a paper titled “Leaky Gut and Autoimmune Diseases” which presented a new theory that suggests prevention and reversal of autoimmune disease is possible.

Read more about healing autoimmune diseases and celiac in my new book Keto-Adapted.

We all know that sugar is bad, but we mistakenly believe complex carbohydrates are healthy and we need to eat them in abundance. BUT what if I told you that “Complex carbohydrates” and “Whole Grains” are just glucose molecules hooked together in a long chain; the digestive tract breaks it down into glucose…also known as sugar. So a “complex carb” diet and a “sugary” diet are pretty much the same things.

To watch a helpful video on how carbs become sugar, click HERE.

If you are having a hard time finding ingredients in your grocery store, just click on the items in the ingredients and you will see where I find them at the best price.

1/2 cup coconut flour
2 TBSP psyllium husk powder
1/4 tsp Celtic sea salt
1/4 cup butter OR coconut oil, softened
1 cup boiling veggie broth OR water (broth adds flavor)
1/4 tsp garlic powder
1/2 tsp oregano (click HERE for the health benefits!)

Preheat the oven to 350 degrees F. In a medium-sized bowl, stir together the coconut flour, psyllium husks, salt and any spices you desire. Add the butter or coconut oil. Stir continuously as you add the hot broth or water, it will melt the butter or oil. Combine until very smooth.

Place the dough onto a piece of greased parchment paper (I used THIS coconut oil spray). Using a rolling pin, roll the dough out in a circle shape with even thickness throughout. Place the bottom parchment with the unbaked wraps onto a cookie sheet (I make sure it isn’t stuck to the parchment otherwise it is hard to release after baking). Bake at 350º for 20 minutes or until done throughout (this will depend on how thick you rolled the dough). Use for sandwiches! Yum! Makes 6 wraps.

NUTRITIONAL COMPARISON (per wrap) Traditional Wrap = 180 calories, 5g fat, 2g protein, 30 carbs, 3g fiber
“Healthified” Wrap = 123 calories, 8.7g fat, 2g protein, 9.3 carbs, 6.7g fiber!

An easy way to make these is in a Tortilla Maker. Click HERE to find.

This recipe was inspired by a blog follower, thank you so much for your ideas! I was amazed at how well this wrap turned out!




Testimony of the Day

“Where’s the closest bathroom?” was the first question that would come out of my mouth when we would step foot into a restaurant. From as early as I can remember I have suffered from horrible stomach pains after eating meals. I always laughed off my “digestive issues” until one day after my 2-year-old daughter saw me holding my stomach in the fetal position on the couch after a “fun” night out for dinner. She worriedly asked my husband “What’s wrong with Mommy?” I knew at that point I had to get some answers and so I began the very long road to healing my gut.

I was referred to a gastroenterologist who told me, although my gallbladder was functioning at a healthy rate, it should be removed. I was not keen on having an organ taken out of my body, so instead, he told me to stay away from butter and oils. I did just that…and lived on boring salads with low-fat dressing for years. Yes, my stomach pains did go away, but my diet was so boring! Then, slowly but surely, I started to get sick again. First it was pneumonia, then nearly once a month I would get almost flu-ish and end up in bed. My weight started to fluctuate, but the last straw was when I came down with shingles. I knew, at 28, that something bad was going on in my body. My doctor told me not to worry, and shingles were completely normal in a 28-year-old woman. It was just too much “stress” in my life…but I wasn’t stressed!

Then one night (when I couldn’t sleep…due to the steroids they pumped in me to combat the shingles) I was researching my issues and came across the celiac disease. My mind raced as every description matched mine. The next day I made a conscious decision to cut out wheat. I was ecstatic! I immediately felt a difference in my energy, moods, etc.

After a month of eating gluten-free, I decided to contact my doctor and get a test to “confirm” my allergy. He reluctantly did the tests and cheerfully called me the next week to tell me I didn’t have celiac…but possibly a gluten “sensitivity”. I was crushed! I thought I had found the answer to all my problems. But, as Maria points out, there is a large percentage of false negatives when tested for celiac.

Fast forward to today. I am ever so grateful to have met Maria! I try to adhere to a ketogenic diet, which means high-fat (butter and oils, gasp!), moderate protein and low-carb foods. I have never enjoyed such a wide array of foods in my entire life! Eating is now fun again! My stomach issues have completely disappeared  but what’s more astonishing are the other changes: my clearer thinking, my muscle definition, my energy levels, my skin, my moods. The list goes on and on. I am a group fitness instructor and most days of the week I need to be in the gym all morning strength training and teaching high-intensity cardio. I usually don’t get home until late afternoon and a ketogenic diet allows me to have the energy to do this! I sometimes even need to remind myself to eat!

And my Raynaud’s syndrome completely DISAPPEARED  This photograph is evidence of what my husband used to refer to as my “corpse” fingers. For 8 months out of the year, I would lose complete feeling in not only all of my fingers but my toes and nose as well! My husband even bought me a very expensive pair of boots that I would clomp around in…and that STILL didn’t work. I would spend hours just focusing on trying to get blood back into my fingers, to no avail. Out of the blue one day, after switching to a high-fat diet, I suddenly realized I have not lost any feeling since! It’s crazy!


One other “plus”: I have been addicted to Diet Mountain Dew since college (over 10 years ago). I used to say “If you want to kill me, lock me in a room without Diet Dew”. I would drink SIX cans a day. I was so proud of myself when I cut down to four! After eating this way, I suddenly felt ill whenever I would try to slug a can. So I completely quit my pop addiction cold-turkey. The weird thing is, my body doesn’t need the caffeine! The fats in my diet drive my energy sky-high. Now, if you would have told me I wouldn’t drink pop five years ago, I would have died laughing!

I am forever indebted to Maria…for opening my horizons to the ketogenic diet and freeing me from a life of boring salads!” Kristen

To get the results like Kristen, click here to get started. A year from now you will thank yourself!


Maria Emmerich

Maria is a wellness expert who has helped clients follow a Ketogenic lifestyle to heal and lose weight for over 20 years. She has helped thousands of clients get healthy, get off medications and heal their bodies; losing weight is just a bonus. She is the international best selling author of several books including "Keto: The Complete Guide to Success on the Ketogenic Diet.".


  • B says:


    I absolutely love following your blog, and I am so thankful for the information you provide. I have a question (not sure if this is the best place to post it). I love cereal, but I have stopped eating it because I know it is loaded with ingredients I shouldn’t be putting in my body. I started making my own granola with old fasion oats, and love it, but is it just as bad to eat as cereal? Do you have any suggestions for me regarding oatmeal, granola, or cereal substitutes?

  • Jennifer says:

    Photo looks very appetizing!

  • Carol says:

    Is it possible to omit the psyllium or substitute something else? It’s the only ingredient I’m missing 🙂

  • Thanks for your support!

    I have lots of cereal and granola recipes in my cookbooks. Including Cocoa Pebbles!

    You can find them here: http://astore.amazon.com/marisnutran05-20?_encoding=UTF8&node=1

    Thank you for your support!

  • Laith Salma says:

    Wow what a nice post. I am impressed and fell glad to come upon here.

    Thanks for more sharing………

    Laith Salma

  • RB says:

    Yay! Just in time. Was just daydreaming about a sandwich yesterday and trying to figure out what to do. This looks perfect! And love that it has Psyllium in it.

  • Anonymous says:

    I have read the directions three times on these wraps and I’m a little confused. Do I just take six small pieces of dough and split them into six pieces and roll them out or what? Help.

  • Jenni says:

    Maria, I am inspired by your recipes and nutritional insight! I’m also passionate about health and holistic nutrition and would like to learn more/become a nutritionist. Where did you study and do you have any advise for an aspiring nutritionist???

  • After dividing the dough, roll it out into 6 wraps.

    Happy baking!

  • Thanks Jenni!

    I studied at a traditional state university for undergrad and grad school. BUT I recommend checking out this school: http://www.integrativenutrition.com/

    You would LOVE it!

  • Jenni says:

    Thanks! I’ll check it out 🙂

  • Anonymous says:

    We had this a couple days ago and enjoyed so much with buffalo burger, cheese, avocado & homemade ranch. It was so fun to have a great wrap. My husband said, he had seen a big burrito a couple days before & was sad he could not have one. Well surprise for him.

    I had the recipe marked in the book but was prompted to make when I saw it here. Maria, thank you for sharing, Philis

  • I’m so excited to try this recipe! I’m making it for lunch tomorrow.

  • Hi Maria! I just made these for dinner and I’m sooooooooooooooo happy! They were super easy to make and taste SO GOOD! And I’ve been craving “bread” for so long–these hit the spot! I’m going to blog my pictures tomorrow–I’ll link back to your recipe! Thanks so much!!!

  • Anonymous says:

    I tried these with ground flax (don’t have psyllium husk powder)and they are too brittle to use as a wrap. I think the psyllium is essential. Maybe I will get some, I like the idea of having something bread like once in awhile! Thanks 🙂

  • I blogged about your wonderful recipe! http://www.bohobear.com/3/post/2012/02/the-best-sandwich-wrap-recipe-ever.html

    Also, I tried replacing half the coconut flour with almond flour and they never cooked in the middle. Very mushy–bad idea! I made them again tonight with just the coconut flour and they’re so perfect! YUM!

  • Di Rogers says:

    That wrap looks great! I don’t have any psyllium but, I am betting oat fiber (fiber, not flour) will work as a substitute.

    I checked out the link to the school too, that looks very interesting.


  • Just wanted to say I too tried it with flaxseed meal instead of psyllium husk, and had the same results (should have read the comments first, Duh) Looking forward to getting some psyllium and trying it again!

  • Anonymous says:

    Hi Maria, I attempted to make the wraps, I think I rolled them out too thin. They certainly didn’t look like yours? The taste was oh so amazing. What size roughly should they be?

  • Anonymous says:

    What did I do wrong? I followed your recipe to the letter, really. My wraps tasted great, but the dough didn’t hold together (it was crumbly & hard to roll out) & they weren’t pretty like yours. Should I add more broth? Maybe the coconut flour I have was too dry. The coconut oil was liquid because of the heat. I mixed that in & then added the boiling broth. Did that mess it up? I couldn’t use them to wrap, so I may have overcooked them a bit. Wondering how you got six wraps. I ended up with three because six would have been tiny. Looking forward to making them again.

    They were delicious! My husband was skeptical since other attempts at bread-like recipes didn’t turn out well. He loved yours!

    Thank you for the inspiring & wonderful recipes. Your photos are beautiful.

  • Anonymous says:

    Photographing food well is difficult. Kudos to you both! Can’t wait for your new tortilla/flatbread recipe. Thanks, I’ll try a bit more liquid.

  • Jkperez4 says:

    Hi Maria! I love your blog and recipes. One thing I was wondering is: is there a reason you suggest butter over olive oil? Do you think olive oil would work in this recipe? Thanks so much!

    • When you fry with Olive oil it doesn’t have a high smoke point so it basically kills any of the good qualities of Olive oil. Coconut oil and butter hold up better to heat.

  • Anonymous says:

    Maria, Thanks for the wonderful healthy food ideas. Healthy eating has become essential to me because I have a diseaed liver. I have to consume very little salt to avoid complications. Do you happen to have the sodium content for these wraps?

    Thanks, Robin

  • I made soft tacos for my family yesterday, and I used this recipe instead of a tortilla–perfect! They’re so versatile!

  • Nurseco says:

    I finally made these–couldn’t wait until after the move! Awesome. I am now set for lunches on the road. You know me, there’s always a twist. Here’s mine. No change in the ingredients. However, this worked out GREAT using a Demarle Silpat sheet instead of parchement paper and a dual sided roller from Pampered Chef. So easy, nothing stuck, but I need to bake two sheets at a time. I’m not sure how you could improve on these. Can’t wait to try them with other sandwich-y fillings!

  • Barbra Kamer says:

    I’m wanting to make breakfast burritos (healthy ones of course). Would this recipe work for breakfast burriots do you think? And more importantly, could I freeze the wraps/burritos if I make them ahead by a week or so? Thank you! Love your blog!!

  • tia maria says:

    ok i had to comment on these. i have made and bought so many “raw/vegan/low carb/healthy” things and been soooo very very disappointed with them, that i was extremely skeptical about these. But these, these are incredible! like a soft fluffy REFINED flour tortilla! Mine were nowhere near as pretty as these, but i’m sure i will get better at it since i plan on having a stash of these on hand at all times! Thanks Maria!

  • tia maria says:

    i had to make these again a few days ago, and this time i rolled them out right on a silpat into a large rectangle, baked and then cut it into square wraps with a pizza cutter. so much easier than trying to make nice rounds!!

  • Alex says:

    How would these go as a pizza base?

  • dianeabby says:

    I was wondering if I used liquid Coconut Oil, would I still use 1/4 cup? I made these in a fry pan instead of the oven, since it’s so hot outside. and they turned out great! Thanks for another great recipe!

  • Penny says:

    These are so good and super easy. My tortilla press got a workout tonight. Taking these to our family Christmas. This is a wrap that everyone can eat, even those with multiple allergies.

  • Katy says:

    I am pretty much making almost exclusively “Maria” recipes after three months following the “Maria Way.” These were another hit. Slowly but surely I will convert my family. I ripped off the bandaid but they are pulling theirs hair by hair.

  • meganbob says:

    Making these right now. The dough is super ragged and difficult to roll but once it settles down, I’m hoping it results in successful wraps. My past experiences with coconut flour have led to veeery crumbly bread that can’t bend without breaking. I’m fully prepared to believe that part of that is the temperament of the coconut flour I’m using.

    Also, for future baking purposes, what elevation are you at? I’m about 4,000 feet above sea level that definitely wreaks havoc on baked goods.

    Good wishes

  • meganbob says:

    They turned out delicious but ragged and a bit homely. I think the dryness of our air in NM is going to require some fine tuning for coconut flour, that stuff is thirsty as hell. I’m going to try again and see if a little more liquid improves the dough texture for rolling. I couldn’t believe how flexible they were once baked though! Finished product was shockingly bread-like and enjoyable. My non-keto partner even nicked one off me because they smelled so tasty!

  • Deb says:

    I used ghee butter at a lesser amount (1 Tablespoon) since it has a stronger flavor and added a 1/2 tsp of oregano to the dough. They were wonderful. Thanks so much for the recipe!

  • Allison says:

    I happened to stumble across your website on my search for gluten free bread replacements and it was a 2 for 1. Our second son has always had health issues…more than any of our other children…he’s always the first to get sick, most of the time the only one to get sick. It used to be like clockwork, once a month he’d wake up and puke the first half of the day then he’d be fine for another month…he’d break out in hives randomly throughout the year from his neck to the soles of his feet. Since we switched to only organic whole foods about 2 years ago, there’s been a dramatic improvement, but he still has his issues…now it’s mostly heartburn, headaches, overall laziness/lethargy, brain fog, and once every few months he gets sick…but now he is the only one who gets sick. I thought we’d tried everything until I started reading this blog…I started googling gluten sensitivity and I think we may finally have our answer! Hubby has been telling me that he wants us to start moving away from gluten and I’ve been feeling overwhelmed, but this recipe was so easy and my children are eating their wraps with nut butter and egg white on them now and loving it! I feel like I have a starting point not only for gluten free bread replacements, but also for what may be causing my second son so much trouble. So…THANK YOU in so many ways 🙂 I look forward to seeing even more improvements in his health and him knowing what it’s like to feel good consistently for the first time as well as trying lots of your recipes 🙂 Thanks again!

  • Cristal says:

    These are soooo good! Thank you for your recipes, for sharing them with us and keeping ME on track to be a healthier, ‘lighter’ me! Bless your heart, gal!

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