Lil Miss Fitness Freak

"And though she be but little, she is fierce"

Oat Flour Wraps (Gluten-Free)


Hey Friends,

I mentioned recently that I had gone gluten free completely and although this is not much of a change for me, there is one lil problem I’m now faced with

What do I eat when I’m on cash at work?

I used to make sammiches with my Ezekiel bread as they are more inconspicuous to munch away on while at work. I’m not a bread person at all and would much rather have the ability to bring a bowl of stuff to eat for lunch but alas, I’m technically not supposed to be eating at all while on cash….Ooops


This girl has to eat! So a sandwich it was.

I actually learned to quite enjoy my sandwich creations…

IMG_3240…but unfortunately for me, that bread is not actually gluten-free…It’s flour free and sprouted grain (which has great health benefits if you’re gunna go for the grain) but not gf. So there goes my sammiches

Now you may ask me:

Why don’t you just buy gluten free bread?

Easy peasy answer!

Most are made of crap.

Sorry I’m Not Sorry for being blunt.

Rudi’s: Water, potato extract, high oleic sunflower/safflower oil*, rice starch, rice flour, evaporated cane juice (cane sugar), inulin, egg whites, honey, sugar cane fiber, yeast, molasses, sea salt, xanthan gum, flaxseed, millet, sunflower seeds, cornmeal, vinegar, natural enzymes.


Gluttino: Water, potato starch, canola oil, corn starch, tapioca starch, dried egg whites, rice bran, molasses, cellulose powder, yeast, inverted sugar, sugar, modified cellulose, sugar beet fibre, salt, xanthan gum, calcium sulfate, enzymes.

…All have random sugar added to them. YOU DONT NEED SUGAR IN BREAD PEOPLE! They also tend to have weird preservatives in the mix too. Maltodextrin, gums, inulin, cellulose gum, etc. I always say that if I wouldn’t bake or cook with a given ingredient that I shouldn’t eat it in a pre-made product.

Looks like I will be paroozing Pinterest for some gluten free bread recipes using actual wholesome ingredients

Until then I needed a solution fast. Thank you Pinterest and Susanna over at TastyHealth for saving me last second when I needed to make my lunch for the next day at GoodnessMe!

Oat Wrap 3 egg whites, 1/4 cup old fashioned oats (or 2-3 tbsp coconut flour for a low carb version), 1 tsp psyllium husk (can omit), 1/4 tsp baking powder, 1/6 tsp salt  Any spices you'd like

Voila! Something easy to make and that I can eat. Score! 😀

I modified the original recipe a touch to meet my carbohydrate needs and in the end it turned out great! Here’s my take.

Gluten Free Oat Flour Wrap

Serves 1

1/3 cup gluten free oats (blend into a flour)

1 tsp psyllium husk

2 egg whites (1/4 cup)

~1/4 cup water (more if you want a thinner consistency)

1/2 tsp baking powder (optional, I didn’t use it)

Preheat a greased pan to medium heat. Mix all of this up and then add whatever spices/herbs you would like. I added garlic powder, dried parsley, chili and basil to mine. Pour your batter on the pan and smooth it out to the thickness and size you would like. Cook like you would a pancake.

Once it’s done, let it cool for a few minutes then fill away!

Here’s what it looked like fresh out of the pan. Sorry for the non pretty, on-a-paper-towel, picture, but it was early and I was in a rush.

IMG_3950Then I attempted to fill it with my usual sammich toppings:

  • avocado
  • sauteed mushrooms and onion
  • spicy grilled chicken
  • wilted spinach
  • mustard


IMG_3953…I have a problem with overstuffing okay!

IMG_3956Had to take some out and add that to my squash on the side.

IMG_3965Ahah! Success. Mmmm tacos 😀

IMG_3957All wrapped up and ready to go. How you doin Mr. Twist Tie?

This wrap was super tasty. It has a great chewy texture and despite my filling being hot and liquidy, the wrap never split or broke. It’s a miracle! Don’t you hate that? I do! You can thank the psyllium husk (can find at a bulk store!) for that binding power. These wraps are also great because you can customize them as well.

  • Change up the spices
  • Make them larger (more oats)
  • Make them lower carb (use coconut flour)
  • Probably make them vegan with a flax or chia egg (I’m sure it would work I just haven’t tried that)

After devouring my lovely wrap during my hectic times at work during the lunch hour, I then had to Instagram my masterpiece for Kim (@pbeechie) and Angela’s (@angelamccafferty) #WrapItUpWednesdays contest.

IMG_3969Bam. Delicious!

This is also jumping into Kierston’s #RecipeFriday as I haven’t joined in on that partay in a while and I miss it! Thanks for the shindig FU 😀






12 thoughts on “Oat Flour Wraps (Gluten-Free)

  1. I’ve been looking for a low carb, gluten free, low cal bread for a while! This is amazing- I tried it tonight. THANK YOU!

  2. What are your thoughts on going gluten free without having allergies?

    • I don’t see it as a problem if you are thinking you want to avoid the inflammatory foods (ie gluten). Before I decided to experiment with going fully gf for my digestive issues I was about 95% gf already as I just choose while foods and thus never really had much with gluten. If you are feeling deprived by cutting it out and you’re not sensitive I would see more of an issue with that because I don’t think restriction is healthy or sustainable

  3. What are your thoughts on protein bars while at cash to replace meals?

    • I will do a post on protein bars soon as I want to give a shoutout and review to my favourite brand. To answer your question simply, I tend to stear away from protein bars mostly because the majority are sugar laden and filled with fillers and chemicals (glucose-fructose, weird binders, etc) and very little protein. Many companies have simply put whey in a candy bar it seems. I generally say that if you make your own OR nab one of my favourite bars (Quest bars) than those might be an okay alternative to a meal. For me personally, the macros (I need more carbs) are not high enough for a meal for me unless it was a snack. That said, I’m also trying to put on weight so my needs may be higher than yours.

      If you are looking for a bar to replace a meal I would first recommend making your own. If you can’t, read the labels carefully and avoid ones with a 1000 ingredient listed, candy coatings, excess sugar or weird sounding ingredients. You also want one with a good amount of protein (10+grams I would say), fiber and healthy fats (nuts, nut butters, coconut oil, etc) to keep you satisfied for longer. Lastly, although they are natural sugars, be mindful of how you feel after having a bar with lots of dried fruits in them. It’s great that they are fruit and they add a sweetness to the bar but they are still sugar dense meaning that your blood sugar will raise and then possibly crash leaving you hungry again in an hour.

      I hope that helps!

  4. OUCH I’ve been buying Rudi’s bread (NOT THE CHEAPEST) thinking it was healthy. How did I miss this post!!!!! Cannot wait to try this instead!

  5. How many days will the wraps last in the fridge?

    • I would say a few days. Keep them on paper towel and sealed as they can leach out some moisture and that will cause some of the integrity to break down. I haven’t tried freezing them but I don’t see why that wouldn’t work out. Just take out and thaw on a paper towel and use 🙂

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