Nut-Free Healthy Seeded Wraps

Wholesome, hearty, and ideal for allergy-friendly meal prep, these Nut-Free Healthy Seeded Wraps are the perfect addition to your kitchen repertoire. Packed with the crunch and nutrition of sunflower, pumpkin, flaxseeds, and chia seeds, these wraps are a fiber-rich alternative to store-bought options. Made with whole wheat flour and free from nuts, they are a fantastic choice for anyone avoiding nut-based ingredients. With a quick 15-minute prep time and minimal effort, the recipe delivers soft, pliable wraps that are easy to roll around your favorite fillings. Whether used for sandwiches, wraps, or as a base for creative meals, these homemade seeded wraps are a nutritious, versatile, and delicious way to elevate your healthy eating game. Best of all, they’re made with pantry staples and cooked in a skillet, so no special equipment is required! Perfect for on-the-go lunches or light family dinners, these wraps are an easy win for your busy lifestyle.

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 8

Ingredients

• 250 grams Whole wheat flour
• 50 grams Sunflower seeds
• 50 grams Pumpkin seeds
• 3 tablespoons Flaxseeds
• 2 tablespoons Chia seeds
• 1 teaspoon Salt
• 1 teaspoon Baking powder
• 175 milliliters Water
• 2 tablespoons Olive oil

Directions

Step 1

In a large mixing bowl, combine the whole wheat flour, sunflower seeds, pumpkin seeds, flaxseeds, chia seeds, salt, and baking powder. Stir well to ensure that the ingredients are evenly distributed.

Step 2

Make a well in the center of your dry ingredients and pour in the water and olive oil.

Step 3

Mix together with a wooden spoon until a rough dough begins to form.

Step 4

Transfer the dough onto a clean, lightly floured surface and knead it for about 5 minutes until it becomes smooth and elastic.

Step 5

Divide the dough into 8 equal portions and shape each portion into a ball.

Step 6

Flatten each dough ball with your palm, then roll them out into thin circles about 6 inches in diameter using a rolling pin.

Step 7

Heat a non-stick skillet over medium heat. Add one wrap at a time to the skillet and cook for about 1-2 minutes on one side or until bubbles form and the bottom has light brown spots.

Step 8

Flip the wrap and cook for another 1 minute until the other side has light brown spots as well.

Step 9

Remove the wrap from the pan and place it on a plate. Cover with a clean kitchen towel to keep warm while cooking the remaining wraps.

Step 10

Serve immediately with your favorite fillings or store in an airtight container for up to 3 days.

Nutrition Facts

Serving size	617.4 grams (617.4g)

Amount per serving	% Daily Value*
Calories	1952

Total Fat 101.50g	130%
Saturated Fat 14.00g	70%
Polyunsaturated Fat 33.90g
Cholesterol 0mg	0%
Sodium 2850mg	124%
Total Carbohydrate 220.60g	80%
Dietary Fiber 54.90g	196%
Total Sugars 4.20g
Protein 67.10g	134%

Vitamin D 0IU	0%
Calcium 367mg	28%
Iron 19mg	106%
Potassium 2174mg	46%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 44.3%

Protein: 13.0%

Carbs: 42.7%