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Trim Healthy Mama {Homemade Gluten-Free, Low-Carb Wrap – “S”}

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Low carb wrap on a plate.

Here is another Trim Healthy Mama friendly recipe for you to try!  I found a recipe online and tweaked it a bit.  It turned out great!

Because of the higher fat content of these wraps, they are considered an “S”.  I know Serene and Pearl recommend to stay at 5 grams or under for “E” and “Fuel Pull” meals.  I tried replacing 1 T. of flax meal with 1 T. oat fiber to reduce the fat a bit more, but it didn’t turn out as well.

I really liked this wrap.  The spices tasted so good in it and made a delicious wrap..and it was so easy to make.

To make a light “S” meal, fill with fat free mayo, mustard, fat free lunch meat, and lettuce. To make a deep “S” meal, fill with fatty meat and cheeses or egg and cheese.

Variation: Omit the spices and add some NuNaturals and some cinnamon to make a large pancake! Top with Greek Yogurt, mixed berries, and a drizzle of sugar free syrup for a yummy fuel pull!


UPDATE!!!  One of my readers had this to say about cooking these on a skillet:  “I have made these twice in a skillet. The first time I used too small of a one and it was too eggy. Today I used a family-size skillet and spread it really thin and it turned out good. I do grease the skillet.”

Homemade Gluten-Free, Low-Carb Wrap (THM:S)
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  • 2.5 tablespoons golden flax meal
  • 1/4 teaspoon baking powder
  • pinch of onion powder
  • pinch of garlic salt
  • 3 tablespoons egg whites
  • 1 tablespoon water
  • 1 teaspoon butter


  1. Mix all ingredients well.
  2. Pour into a greased glass pie plate and microwave for 3 minutes on High OR bake in the oven at 350 degrees F for about 13 minutes.
  3. Remove from pan onto paper towel to cool.


Nutritional Information:

Calories:  100

Fat:  6.6 grams

Protein:  6.75 grams

Carbs:  5 grams

Dietary Fiber:  5 grams

That means 0 net carbs!

Gluten-Free, Low Carb Wrap


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  1. Thanks for a great recipe but I'm a bit confused on the calorie count you have listed. My bag of flaxseed as well as looking online at flax meal (in case it was different) says that 2 Tablespoons is 100 calories so 2.5 Tablespoons would be 125 calories and then the egg whites and butter is about another 54 calories so that makes the wrap come in at 179 calories.
    1. Hi Kat, I can't remember, but I think I had some software that I was using the figure the calories. Maybe the software did it wrong? Worry about that!
  2. Have you tried making them with a whole egg instead of the water, butter and whites?
  3. Looks really good! Do you know if these keep well in the fridge (say a couple of days) or freezer? Was thinking of making a batch over the weekend and enjoy them during the week instead of bread or processed tortillas. Thanks!
    1. Hi Evelie, Yes, they should keep in the frig or freezer. If you freeze them, I'd put something in between them like wax paper so they don't stick together. Enjoy!
  4. I know this is an older post, but I've just found it. I am away from home, and was looking for a tortilla recipe to make with what I have on hand. I subbed in a homemade baking mix (Raye's place, S mix) for the flax, and did not use added baking powder. It was surprisingly (because of the substition) good! I am wondering, since you call it an S recipe, how it can be used in a fuel-pull, as mentioned at the end of the post. Maybe I am just confused! :)
    1. Hi Jeannette, You are right...it should not say Fuel Pull at the bottom of that post. It should say a light S. Sorry about that! Glad you were able to sub and it worked! Yeah!
  5. Be sure to use non-stick spray on your pie plate. I forgot to and it stuck to my plate. :/
  6. Bless you for coming up with a wrap that doesn't use psyllium husks or other items I don't keep on hand! Very excited to try this!
  7. Just read that tomatoes are not allowed for an s meal, ESP. A deep s. Is that correct?
    1. I think you are right Jeanetta. Tomatoes are higher in carbs/sugars so you have to limit them in S meals. I think some is ok, just don't overdo!
  8. Yum! I just made this and it is delicious! (added mayo, mustard, lettuce and turkey ) So great to see something low carb and gluten free. Thanks for sharing your awesome recipes!!
  9. Wonderful replacement for tortillas, and so easy to make! I filled mine with spinach, chopped tomatoes, grilled chicken, mozzarella cheese, and ranch dressing. Is that o.k. to combine together? I am new to this diet, and still trying to figure out the recommendations. I used olive oil in place of the butter, and a whole egg with the yolk. Does that raise the fat content? Thanks!
    1. Hi Jeanetta! Sounds like a yummy tortilla you fixed. All those things are fine to eat together for an S meal (which is higher in fat). The only thing I saw was to make sure you go light on the Ranch Dressing since that can tend to be higher in carbs. As far as using olive oil, butter would probably be more "on plan" but you don't use that much so you are probably fine. Using a whole egg is fine too since this is an S meal. Hope that helps!
  10. Could the butter be replaced with coconut oil? And what do you think might happen if you used some almond meal in place of the flax meal? I am going to make this the way you've so kindly shared here and then with coconut oil and almond meal subs. Thanks so much for sharing this! I LOVE tortillas (I make them) but haven't had any in so long because I won't buy the gluten free ones (I'm too, ahem, frugal lol).
    1. I'm sure you could replace the butter with coconut oil. I know I tried replacing some of the flax with oat fiber and didn't like it. I haven't tried almond flour though. Let us know how it goes!
      1. I've not made it with the subs yet (discovered I'm out of almond meal!) but did want to reply that I made this and YUM! The only problem was that 3 minutes in my microwave turned it into a large 'corn chip' ;) I just piled on my sandwich makings and had an open-faced sandwich. Next time I'll try it at just 2 minutes. And I'll add a wee bit more salt. Tastes super yummy.
        1. I'm glad you liked the wrap! Microwaves are always hard because some are stronger and cook faster than others. Do let us know how the subs go though!
    1. So glad you like the wrap recipe! It works great for sandwiches, tacos, you name it! Be sure to check out my other THM recipes on my site too! I am accumulating quite a few :).
  11. So is that 5 net carbs or 0 net carbs because of the 5 grams of fiber? Thank you so much for such a simple recipe! Trying it right now!
    1. Hi Dana, You are right! Since there are 5 grams of fiber, and 5 grams of carbs, then there would actually be 0 net carbs! Yeah! I think I typed up this post before I understood about the dietary fiber reducing the net carbs. Thanks for bringing that to my attention! Hope you enjoy the wraps!
  12. My first skillet attempt fell apart. I think I turned it too soon and I need to a little more water. Try again tomorrow for lunch. Is this a FP recipe?
    1. Hi Amy, The batter does thicken up the more you stir it. I think that is the flax absorbing more of the liquids. I wondered if it would be hard to spread out on a skillet. You probably do need to grease the skillet well, make sure it is nice and hot before putting the batter on. Then making sure it is done before flipping. This recipe is NOT a fuel pull, because the fat is too high. Even though it uses egg whites (lower fat), the flax puts it over the top for a fuel pull. It would be a light "S". Let me know how the second attempt goes!
  13. No microwave here. Do u think you could pour it in a skillet and flip it like a pancake?
    1. You know I bet that would work! Give it a try and let me know how it goes, ok?
  14. Sounds great, although I am trying to elimiate the microwave. (Hearing things I don't like about it) May trying cooking it in a well greased coconut oi pan.
    1. I'd love to know how it goes cooking in the oven! What temp and for how long? Please post your results! Thanks!

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