Coconut Flour Wraps
The process of making these delicious coconut flour wraps 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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Coconut Flour Wraps (Egg-free; Dairy-free)
Delicious and versatile wraps (dairy and egg-free), these lovely soft wraps are so versatile and come in at 9.5g carbs per serving.
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 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 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 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 can be found further down the page. Photographs and recipes on MUD AND LOVE are copyright © Monya Kilian Palmer. However, these recipes have been created for you to enjoy and share with like-minded people, so if you loved it - please share your creation with friends / Low-carb Facebook community groups, and please credit M&L by supplying the link of this recipe. If you ran into trouble with the recipe - please use the comment facility below so that I can respond to your queries, and in that way other readers can benefit from it too.
I have seen quite often on Keto community pages on Facebook that people have the idea that coconut 'flour' and almond 'flour' are interchangeable: they are NOT. The cost of ingredients living-and-cooking-keto are not cheap, so I would always advise you stick to the ingredients listed in the recipes to achieve optimum results.
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Macro Details per serving
Nutritional Information per serving
Calories 147Kcal / 615kJ
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
*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.
The nutritional analysis, macro and allergen breakdown of the recipes on this site are done 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.