GAPS Wraps

GAPS Wraps, Quirky Cooking

At the start of the year I ran a competition for my Blog Birthday Giveaway, and the first prize was a recipe developed for the winner. The winner was Melissa Furmedge, and we interviewed her here on “A Quirky Journey” podcast to hear her story, and to work out what kinds of foods her family needed to eat. It was a fascinating interview, and we learnt Melissa needs to cook gluten, dairy, corn and soy free for her family, and is also working to transition to a lower carb, gut healing diet to help her kids’ health improve. They love Mexican food, and miss having tortillas, and they needed some lunchbox options as well as fun family food for home. So here’s the three recipes they requested:

  • Tortillas (or wraps) that are corn, gluten and dairy free, and low carb
  • Buffalo Wings that are low carb and gluten free
  • Creme Caramel that is dairy and soy free, and low sugar

Challenge accepted!

It’s taken me a while to get the recipes together as I’ve been so busy, (sorry Melissa!), but here’s the first one: “GAPS Wraps” – or in other words, grain free, dairy free, starch free wraps or tortillas. (These are suitable for the GAPS diet (on Full GAPS), which is why I called them GAPS Wraps – and besides, it rhymes! ha ha) Very simple ingredients, low carb, and they taste delicious with all sorts of fillings! My kids enjoyed salsa, lentils and chicken with salad in theirs; and they also loved them just with some honey. Yum!

Double the recipe if needed – they will last a couple of days in the fridge.

And stay tuned for the next recipe – Buffalo Wings – on the blog soon!

GAPS Wraps or Tortillas, Quirky Cooking

Wait until the batter has ‘dried out’ on top before turning over.

And use a well-seasoned pan so it doesn’t stick!

See this video for some tips for keeping your pan seasoned.

Note: You can find fine sea salt for this recipe in my online store!

GAPS Wraps or Tortillas, Quirky Cooking

GAPS Wraps
Yields 5
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  1. 2 Tbsp coconut flour
  2. 60ml water
  3. 4 eggs or 8 egg whites
  4. 1/2 tsp fine sea salt
  5. 5 tsp ghee or tallow*
  1. Place coconut flour, water, eggs and salt into the Thermomix bowl and mix 20 sec/speed 4 (or whisk in a bowl by hand).
  2. Gently heat a 20cm cast iron frying pan over med-low heat, adding 1 tsp of ghee/tallow and spreading to cover base of pan.
  3. Let ghee/tallow heat for about 30 seconds, then pour in 1/4 cup of the batter, and quickly spread it over base of pan with a silicon spatula, until the base is covered. Turn heat down to low.
  4. Cook wrap until it is 'dry' on top and golden brown underneath, about 1 minute. Flip over carefully with spatula and cook the other side until done.
  5. Make sure the heat is low while cooking. If the cast iron seems to be getting too hot, turn off heat for a minute, then back on to low.
  6. Add another teaspoon of ghee/tallow to pan, in between making each wrap. Remove them to a plate as you go. Keep warm until ready to serve.
  1. Store any leftovers in fridge, well wrapped so they don't dry out, for up to 3 days.
  2. You could use macadamia or avocado oil instead of ghee or tallow, if preferred. I don't use coconut oil for frying, as it has a smoke point of 170C and frying goes a lot higher than that.
  3. If you want whiter, less 'eggy' looking wraps, use egg whites instead of whole eggs.
Quirky Cooking

20 thoughts on “GAPS Wraps

  1. Christine Doyle says:

    Hi Jo,
    Just wondering if you could use coconut oil instead of the tallow/ghee.
    Thanks, Christine

    • QuirkyJo says:

      I prefer not to use coconut oil for frying as it has a low smoke point (170) which is less than what you need for frying. Macadamia oil or avocado oil are some other options. 🙂

  2. Margaret says:

    Re Gaps wraps, do you think you could use banana flour and if so would you need to add guar gum as well do you think? Thanks looking forward to trying these.

  3. Christine says:

    Hi Jo,
    My girls love these the next day in their lunch boxes filled with ham and cream cheese.
    Thanks very much!

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