Grain-Free Sandwich Wraps

Grain-Free Sandwich Wraps | Real Food Outlaws

I am super excited about this recipe! I have been playing around with varied recipes for flat bread and tortillas from My Heart Beets and Health Starts in the Kitchen and absolutely love the results I’ve gotten! I tweaked the recipes a bit because I was in need of a sandwich wrap and am in love with arrowroot flour!

My kids love sandwiches for lunch. My oldest asked if I could please make him wraps even though we are grain-free for January. I had made the flat bread/tortillas earlier in the week for the Salmon Salad recipe and knew they would probably work as wraps, but I wanted something a little more nourishing and filling. So, grain-free sandwich wraps were born!

Arrowroot is wonderful for the gut. It soothes irritated bowels and has a calming quality that can be very healing. It is in stark contrast to some grains that can harm the guts of those sensitive to them. It is sold as arrowroot starch, powder or flour. They are all the same thing. You can also use tapioca starch/flour. It’s slightly “stiffer” but works beautifully. 

Coconut milk contains lauric acid, antimicrobial lipids and capric acid. These constituents make these a very beneficial milk. Heating it will destroy most of the properties that using it raw would keep intact, but it is still a very healthful ingredient to use in recipes.

Almond flour should be used in moderation. It takes about 90 almonds to make 1 cup of almond flour. Check out this article from Empowered Sustenance about the problems with almond flour.  I have read the pros and cons and still choose to use it…just not in everything and not all the time. Coconut flour is a good alternative and I will be experimenting with it for wraps very soon.

Gelatin Hydrosylate – This doesn’t actually “gel” in the recipe because it is a hydrosylate, but I like to sneak in gelatin to recipes whenever I can. It adds protein, amino acids and other valuable nutrition. For more information about gelatin and gelatin hydrosylate, click here.

The yield for the recipe is about 12 6-inch wraps (the egg-free version makes about 6). I make a big batch and refrigerate the extras to use throughout the week. I’m assuming you can freeze them, but I haven’t tried to be sure. 

The recipe contains clickable ingredient links with suggestions on where to purchase.

Grain-Free Sandwich Wraps

Prep Time: 5 minutes

Cook Time: 1 hour

Yield: 22



  1. Mix all ingredients together in a large bowl until thoroughly combined into a thin batter.
  2. Heat a cast-iron skillet.
  3. Once heated, spread a small amount of fat onto the skillet.
  4. Pour or ladle batter into skillet in desired wrap size.
  5. Wait until you see bubbles (1-2 minutes) and flip with a spatula.
  6. Allow to slightly brown on the other side.
  7. Flip back over if needed and remove to a plate.
  8. Repeat process.
  9. Transfer to a cooling rack so they don't get soggy.

Grain-Free Sandwich Wraps | Real Food Outlaws

These take awhile to make if you do them one-at-a-time. I use a cast iron skillet and make them one-by-one. I suggest you use a large pancake griddle if you are short on time and do a few at once. I use it as an opportunity to multitask and unload my dishwasher and clean my kitchen! Just be mindful of the stove. If you’re absent-minded like me and really get into your cleaning, you may forget you are cooking something!

I hope you like these grain-free sandwich wraps! They roll quite nicely and don’t break or tear. My kids like to grill their sandwiches in our panini maker and it works out perfectly with these.

Be nourished. Be happy.


What’s your favorite lunch?


Shared at Allergy Free Wednesday.

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  1. says

    I will have to get some arrowroot starch the next chance I get as I had no idea it actually had soothing properties for the gut – very neat! In the meantime, I do have tapioca starch… I think that is similar in consistency to arrowroot? Do you know if that may work instead? I may give it a go and experiment either way 😉 Haha. Thanks for the wonderful-sounding recipe!

  2. Kristen M. says

    I’m gonna try these-they look awesome! Can you revive them after putting them in the fridge or do you have to eat all at once?

  3. Nikki says

    Delicious! I just made some for breakfast and made PB and banana wraps! So glad to have a good GF wrap.

    I’m curious about the best way to store these and how long they last?

    • Nikki says

      Nevermind, just read the whole post! I will try freezing them the next time I make them and see how they do. I only made 1/4 batch since my girls have rather refined palettes and so I have learned to not make a lot of something the first time or I may be the one eating it all!

  4. Sandra Spafford DeSantis says

    Made these today and I can’t even begin to say how awesome they are. Can’t believe there is a grain free wrap that is so flexible and delicious. And I didn’t have blanched almond flour…only almond meal and they came out great.

  5. nikki says

    Made these in a larger skillet and used them to make burritos. HUGE hit! Even my foodie hubby loved them!

  6. nikki says

    We had a burrito left over and I noticed that when I reheated it, the wrap got yummy crunchy on the edges. I may try making “tortilla” chips.

  7. says

    Oh My goodness! I have been looking for a grain free wrap and found several that called for lots and lots of eggs!! Then I found this recipe, your recipe!! I LOVE it! I just finished making them and I have to say they are so easy and amazing! I want to make everything or most things anyways from scratch and I found my perfect sandwich wrap in your recipe. Thank you so much. I am going to share your recipe on my facebook page 🙂 Thank you!!

  8. Emily says

    Hi! I made the egg-free flatbreads and I’m having the hardest time making them. 🙁 They are sticky and a nightmare to work with. The recipe reads like there are only 4 ingredients – almond flour, tapioca starch, water and salt. This must not be the case, however I can’t figure out what other ingredients I need to make them work. I’ve tried frying them in two different pans (stainless steel and cast iron) with varying amounts of fat, at various temperatures. After 3 failed, by sticking to the pans like glue, I decided to try baking the rest of the batter. I’ve never had such a kitchen failure! Help!

    • says

      Hi Emily. The recipe is as it is written. They work best with a well-seasoned cast iron skillet. I haven’t had any issues with them so I am not sure what the issue is. Are you using blanched almond flour or almond meal?


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