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Top Choices For Wheat-Free Wraps And Sandwich Bread Alternatives

One of the most frequently asked questions I receive from clients and readers of this blog regarding a Primal Blueprint or Paleo type diet is “Are there any good alternatives to wraps and breads that don’t contain wheat?” The answer is yes!

While those on a strict Paleo type diet may opt to remove most all grains, for those who simply want to remove wheat and wheat gluten, there are some good options. Personally, I believe that removing all foods with wheat and wheat gluten is a great place to start.

This isn’t too much trouble for most people with breakfast or dinner, but the tricky meal is often lunch. Sure you could do salads, which are great for lunch, but let’s face it that can get old and sometimes you’d like to have something more along the lines of a sandwich wrap.

In today’s post I’ll be revealing my top choices for wheat-free wraps that you can use for lunches or snacks.

More after the jump…

I’ve written extensively on the downsides of modern wheat and the relation to weight gain, insulin resistance, leaky gut syndrome, and other problems associated with consumption. Therefore, I won’t get into too much of a rant on that subject today.

Granted some people tend to do better with wheat and wheat gluten in their diets than others, but if you’re looking to lean up and drop a few pounds, I’d highly recommend pulling these foods from your diet for a while and see what difference it makes.

You may not want to go back to wheat. Especially when you discover how tasty some of the alternatives can be. In no particular order, here are my top choices for wheat-free wraps.

Fiber & Flax Corn Tortilla Wrap – La Tortilla Factory

These are one of my favorites. Found in most grocery stores, the fiber and flax corn tortilla wraps made by La Tortilla Factory, have 5 grams of fiber, 200 mg of Omega-3′s, and 20 grams of whole grains. At only 45 calories and approximately 11 grams of carbs per tortilla, they’re a great option to consider. Obviously instead of wheat and wheat gluten, they use stone ground corn flour and milled flaxseed.

Gluten-Free Wraps- La Tortilla Factory

These wraps are made from tapioca flour, whole grain ivory teff flour, and whole grain millet flour. No wheat or wheat gluten included. They contain zero sugar, 3 grams of fiber, 180 calories, and 30 grams of carbohydrates per wrap.

Nori Wraps

While Nori sheets or wraps are typically associated with sushi type rolls, they’re a great option to use with a wide variety of fillings. You can pick up Nori sheets at Whole Foods supermarkets or other health food stores.

In case you were wondering, Nori is basically made from dried and pressed seaweed. It’s got a mildly sweet and salty taste which goes great with wrapping veggies, salmon, and other lean proteins if you so choose.

Oats, Almond Flour, or Coconut Flour Tortilla Wraps

You’d be surprised just how good wraps can be without the wheat flour, and how easy they are to make yourself. Ground oats in a food processor or buy almond or coconut flour for your main ingredients. Here are a couple of recipes you can try…

Tomato Basil Sandwich Wraps

Makes 10 servings
1 1/4 cup blanched almond flour (or 3/4 cup coconut flour)
5 tbsp psyllium husk powder
1 tsp sea salt
2 eggs (4 if using coconut flour)
1 cup basil Marinara sauce

In a medium sized bowl, combine the almond/coconut flour, psyllium husk powder (by the way don’t try and substitute, flaxseed meal won’t work very well), and salt.

Add in the eggs and combine until a thick dough. Add Marinara sauce into the bowl. Mix until well combined. Let sit for a minute or two until the dough gels up.

Separate into 10 balls (about 2 inches in diameter). Place the dough onto a piece of greased parchment paper. Top with another greased piece of parchment. Using a rolling pin, roll the dough out in a circle shape with even thickness throughout. This dough is very forgiving, so if you don’t make a circle with the rolling pin, use your hands to perfect your tortilla.

Heat a large pan to medium-high heat with coconut oil or coconut oil spray. Once hot, place an unbaked tortilla on the pan (if the tortilla sticks to the parchment the first time, as it did for me, use your hands to close up any holes) and saute until light brown, then flip and bake through.

NUTRITIONAL COMPARISON (per tortilla)
Traditional Tortilla = 140 calories, 3g fat, 4g protein, 25 carbs, trace fiber.

Almond Flour Tortilla = 105 calories, 7.5g fat, 4.1g protein, 5.6g carb, 3.8g fiber (1.8 effective carbs).

Coconut Flour Tortilla = 71 calories, 2.6g fat, 3.4g protein, 7.4g carbs, 5.2g fiber (2.2 effective carbs).

Easy Wheat-Free Wraps With Ground Oats

2 cups oats – ground in a food processor
3/4 cups water (warm water works best)
1/2 tsp sea salt
2-3 tbsp extra virgin olive oil (I used 2)
Dash of spices (optional)

- ground the oats in the food processor
- place all ingredients in a bowl and mix together.
- place a towel over the dough and let sit for 30 min
- make 4 separate balls out of the dough and roll them into 4 wraps.
- heat the frying pan to medium and add a bit of extra virgin olive oil.
- when the pan is hot, add one wrap at a time and cook for about 40 – 60 seconds a side or until edges turn brown.
- remove wrap from heat and place in between tinfoil to keep warm and soft.

Check some of these options out for yourself and see what you think. Making your own wraps and tortillas takes some time, but it can be well worth it. If you want to go the store bought route then simply look at experimenting with the La Tortilla Factory wraps I mentioned or try the Nori sheets.

If you have any suggestions or recommendations feel free to comment below. This is an open forum blog and I always welcome the dialogue.

Removing wheat from your diet can have a significant impact not only on your waistline, but your overall health as well. Give it a try and be open to a little experimentation. You may just find some things you really like.

Eating healthy doesn’t have to be boring and bland, you just need to be open to trying new things.

Talk soon- S

Shane Doll is a certified Charleston personal trainer, fat loss expert, speaker, and founder of Shaping Concepts. With a staff of over 10 certified fitness professionals, Shaping Concepts provides personal fitness training in Charleston with a specialty on weight loss and body transformation. Sign up today for a no obligations consultation.

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Category: Nutrition.