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These 1 ingredient Chia Wraps are keto, low calorie and good for your health. Made with just chia seeds and water, this recipe is a versatile low carb alternative to flour tortillas. Enjoy as a side, or stuffed with your favorite fillings.
If you are looking for more healthy wrap recipes, you should try my spinach wrap, this cottage cheese flatbread, these oatmeal tortillas, and my egg white wraps recipe. They are all nutritious, high protein and super versatile.
Table of Contents
Why you will love this recipe
- Quick and easy. 1 ingredient, 1 bowl and a pan, this is all it takes to whip up tasty chia wraps at home. No need for blender, cast iron skillet or crepe maker.
- Low carb and healthy. There’s no flour, no grain, no sugar, no egg and no oil in this recipe. This makes it suitable for keto, gluten-free, dairy-free, vegan and paleo diets. Additionally, chia seeds are packed with fibers and nutrients, such as magnesium, phosphorous and B vitamins.
- Tasty and versatile. These low carb seed wraps come in handy breakfasts, lunches and snacks. You can stuff them with fried eggs or tofu for protein and avocado for more healthy fats.
Ingredients
You only need one main ingredient, chia seeds, and cold water. In addition, you may want to include a pinch of salt and pepper or some seasonings for more flavor. I usually keep my chia seed tortillas simple, so that they taste delicious with any filling.
Speaking of chia seeds, it is important that you use raw and unprocessed chia seeds that haven’t expired. If they have been lying in the counter for a while, they won’t soak the water and form the gel. There is no need to blend them into flour, whole seeds are what we need.
How to make chia wraps
This recipe is very simple – 1 ingredient and less than 10 minutes of cooking. However, you should plan it ahead, as the chia seeds need to soak the water and become pudding. It usually won’t require more than 2 hours, but for convenience I recommend refrigerating it overnight.
Having said that, here are the step-by-step directions with pictures. Follow along and take note of the process, you will find more details in the recipe card at the bottom.
- Step 1- Make chia pudding. In a small bowl, stir chia seeds and water. After mixing, refrigerate for at least 2 hours or overnight, until the pudding is ready.
- Step 2- Prep pan and wrap. Heat a large nonstick skillet greased with oil or butter over medium heat. Add ½ of the chia pudding to the pan, and spread it out evenly into a circle. It should be about 0.12 inches (3 mm) thick, neither too thin nor too thick.
- Step 3 – Cook. Cook over medium heat for about 5 minutes, or until the bottom has set and becomes golden. Depending on the thickness of your wrap, it may require slightly less or more time. Let cook undisturbed until it has set. Once the bottom is manageable, use a spatula to flip. Cook on the other side for 2 -3 minutes more and serve.
Troubleshooting
If the chia wraps don’t firm up immediately, be patient. Cook them on medium heat until the bottom is fully set — avoid flipping too early. Depending on their thickness, this can take 5 to 8 minutes. You’ll know they’re ready to flip when the bottom turns golden brown and can be easily lifted with a spatula.
Matteo’s tips
- Use fresh chia seeds that haven’t expired. If the seeds are old, they won’t gel properly, which will prevent the wraps from forming. Plus, old chia loses its nutritional value compared to fresh one.
- Season to taste. For more flavor, mix in the pudding a pinch of salt and a combination of your favorite seasonings. My recommendations are garlic powder, onion powder, Italian seasoning and low sodium seasoning mix.
- Form thin wraps. When pouring the pudding on the hot skillet, spread it out into a thin round of about 0.12 inches (3 mm). If it is too thick, it won’t firm up and you won’t be able to flip it. If too thin, however, it may easily burn and get overly crispy.
Make ahead and storage
There are two ways to make chia tortillas ahead. You can either prepare the pudding in advance and cook the wraps before serving, or you can store them cooked. For convenience, I like meal prepping in batches for my upcoming meals. Here are some details.
- To store before cooking. Whisk chia seeds with water in a sealable mason jar or bowl. Cover and refrigerate for up to 4 days. When you are ready to eat, take pudding out of the fridge, give it a good stir and cook.
- To store after cooking. Let leftovers cool completely to room temperature, then place them in a wide airtight container. For the best storage, separate each tortilla with a piece of parchment paper. In the fridge, they will keep fresh for up to 3 days.
- To freeze. Let cool and then place leftovers in a zipper bag, separating each with a piece of parchment paper. Freeze for up to 3 months.
- To reheat. Remove the wraps from the freezer and warm up in a hot skillet or in the microwave. Enjoy with your favorite fillings.
Serving ideas
These chia seeds tortilla wraps lend themselves to sweet and savory combinations. For breakfast, they taste delicious with scrambled cottage cheese eggs and avocado, bacon and sunny side up eggs. If you have the sweet tooth, fill with Greek yogurt, slices of banana and a drizzle of maple syrup.
Or you can have them as a snack on the go, filled with turkey ham, avocado and juicy tomato slices. For extra protein, I recommend pairing your tortillas with homemade Starbucks egg bites, cottage cheese egg bites, or crispy air fryer tofu.
For lunch and dinner, they complement a protein and a salad like spinach salad, cucumber tomato salad, Big Mac salad, or Mexican street corn salad. Or why not, use as a replacement for corn tortillas to make some smash burger tacos.
Chia Wraps
Ingredients
- ¼ cup (40 g) chia seeds
- ¾ cup (180 ml) water, cold
- salt and pepper, optional, to taste
Instructions
- In a small bowl, stir chia seeds and water. After mixing, refrigerate for at least 2 hours or overnight, until the chia pudding is ready.
- Heat a large nonstick skillet or pan greased with oil or butter over medium heat.
- Add ½ of the chia pudding to the pan, and spread it out evenly into a circle. It should be about 0.12 inches (3 mm) thick, neither too thin nor too thick.
- Cook over medium heat for about 5 minutes, or until the bottom has set and becomes golden brown. Depending on the thickness of your wrap, it may require slightly less or more time. Let cook undisturbed until set.
- Once the bottom has set and is manageable, use a spatula to flip it. Cook on the other side for 2 -3 minutes more.
- Repeat with the remaining chia pudding. Serve with your favorite fillings as a low carb alternative to flour tortillas.
