These buckwheat wraps are a staple I grew up eating on a regular basis. They are so simple and easy to prepare, plus you only need 3 ingredients to make them! Both sweet and savory fillings pair perfectly with their delicious nutty flavor and they are naturally vegan, dairy-free and gluten-free.
I grew up in Quebec where we would eat buckwheat crepes or buckwheat pancakes often, or "galette de sarrasin" as we would call them. A sweet version was more the usual, normally generously drizzled with dark molasses and eaten with a fork, just like a pancake or a crepe.
But these "galettes de sarrasin" are so amazing used as a buckwheat tortilla wraps! They are sturdy enough to hold the filling of your choice and are super healthy, thanks to the nutrient-packed raw buckwheat.
I also love how easy they are to make: a quick stir of a few simple ingredients, then cooked in a pan in less than 5 minutes! Using buckwheat flour keeps them completely gluten-free, plus they are made without eggs and 100% dairy-free.
And they are SO versatile. Every time I make them, I serve them differently: breakfast, lunch, roll on the go, with a sweet filling or stuffed with savory ingredients... these buckwheat tortillas are so easy and convenient!
Let me know if you gave them a try! 😊
Highlights of this recipe
- Easy and fast, whip up a batch within 15 minutes! Perfect for a quick meal!
- Great for savory and sweet meals
- Very filling and nutrient-packed
- Delicious nutty and earthy flavor
- Completely gluten-free, thanks to the buckwheat flour
- Egg-free, dairy-free and vegan
What you will need
- Buckwheat flour: I used the buckwheat flour from the brand Bob's Red Mill. I like the darker kind of buckwheat flour, I find it has better flavor and creates better texture in baked goods.
- Baking soda: it helps puff the tortillas slightly
- Salt: just a pinch for added flavor
You can also flavor the wrap recipe with fresh herbs, garlic powder, spices and more. Choose flavoring ingredients that will pair well with your stuffings!
How to make these gluten-free buckwheat tortilla wraps
This recipe is straightforward and should not take long to make.
In a medium mixing bowl, add the dry ingredients (buckwheat flour, baking soda and salt) and stir to combine.
Then, gently pour the water and keep stirring until uniform. You can start with a little less water (maybe about 1 or 1 ¼ cup) and add more as you go to create a thick pancake batter that's completely smooth (see video). The batter should be slimy, this is normal!
Warm up a large non stick pan over medium-high heat and add a little oil (I like using oil-spray with olive oil or avocado oil).
Then, using about ½ cup at a time, pour the batter into the pan and tilt the pan and move it into a circle so the batter spread out in the pan.
Cook for about 2-3 minutes on medium heat. Then, when the wrap has a few holes or mini cracks with the edges starting to lift, then it's time to flip. Cook for about 1-2 minutes on the other side or until done to your liking.
Set aside on a plate and keep going with the rest of the batter.
- These crepes cook fast, so stay around the stove and watch closely. I like to lift the side once in a while to check underneath and see if they need to be flipped.
- Somehow, I can never get the first tortilla to be right! But keep going, the tortillas get better once you make 1-2.
- These wraps can be cooked oil-free if using a non-stick pan, although I recommend using a little oil so they don't stick.
- You cannot use regular flour instead of buckwheat flour. I use store-bought buckwheat flour from Bob's Red Mill, but you can also make your own buckwheat flour by grinding raw buckwheat groats until the mixture is very very fine (flour texture).
- Lots of buckwheat crepe recipes use a mix of white flour and buckwheat flour. I prefer using 100% buckwheat flour for its unique flavor and health benefits. To make this recipe gluten-free, make sure it is made out of buckwheat only!
How to eat these buckwheat wraps
You can really fill these wraps with anything you would like! But here are my favorites:
- Fill your tortilla wrap with a vegan ricotta (add some fresh dill to it!), roasted asparagus and lemon wedges.
- Stuff it with cucumber, kalamata olives, red pepper and a quick vegan tzatziki sauce for a Greek version.
- Crunchy romaine lettuce and tofu spread would be amazing combined with the buckwheat flavor.
- Or make it sweet with a raw cherry marmalade or blueberry chia jam and whipped cream!
Sandwich wrap as seen it the pictures:
- Simply pat dry firm tofu, cut in sticks and roast in a large non-stick pan. Use a little oil if desired, and add salt and pepper. When the tofu looks done, add 1-2 tablespoons of soy sauce and cook for one more minute. Set aside
- In a medium bowl, combine some purple cabbage, thinly sliced red pepper, lots of cilantro and a good pinch of salt and pepper. Then, squeeze ½ to 1 fresh lime and stir. Add a little hint of maple syrup if needed. Set aside.
- In a small bowl, combine about ½ cup of vegan mayo or vegan yogurt with 1-3 tbsp of soy sauce. Whisk to combine.
- Then, on a working surface, lay a buckwheat wrap, then top with the tofu, quick slaw and sauce. Sprinkle with sesame seed and flip the side of the wrap. You can hold the wrap to eat it, or use a fork.
Store the cooled buckwheat wraps in an airtight container for up to 4-5 days, perfect for sandwich wraps the next day meals later in the week. Great for meal prep!
Make sure to also check out this easy buckwheat bread recipe!
More buckwheat recipes you might like
I hope you like these buckwheat tortilla wraps as much as we do! If you try them, please leave a comment below and rate the recipe to let me know how they were.
Buckwheat wraps (crepes)
- 1 cup buckwheat flour
- ¼ tsp baking soda
- pinch salt
- 1 ½ cup water
- In a medium bowl, combine the buckwheat flour, baking soda and salt.
- Then, add the water and whisk well. The mixture will be slimy, this is normal!
- Warm a large non-stick pan over medium-high heat. Melt a little coconut oil in the pan or use oil-spray.
- When warmed, turn down the heat to medium and add about ½ cup of the mixture and move the pan around right away to help distribute the mixture in a large circle.
- Cook for about 1-2 minutes on the first side. The wrap is ready to flip when bubbles/holes are forming, the crepe is golden brown and lifts easily with a spatula. Cook for another minute or 2 on the other side. Transfer to a plate and keep going with the rest of the batter. It should give you about 4 wraps.
- Stuff the wraps with the filling of your choice, either sweet or savory. They pair perfectly with this vegan ricotta combined with fresh dill and roasted asparagus.
- Storage tips: you can make a big batch of the wraps ahead of time and keep them in an airtight container in the fridge for 3-4 days.