It’s a Wrap! Easy Wheat Free Wraps

Humpday, how we love you!

How was every one’s day??  Mine was all sorts of busy and wonderful.  I absolutely love being online and connecting with people and I am blessed where I have the ability to do this throughout the day.  It just makes a girl so happy connecting and meeting new people.  Isn’t facebook the best thing since sliced gluten-free bread?!
I wanted to discuss a bit about my empowering meeting yesterday with Ann, my life coach.  This girl is the bestest and she knows how to get inside of me and I have no idea how she does it.

I went there wanting assistance on focus and keeping my “eye on the prize” as they say, well the whole topic seemed to have turned a smidge and we chatted about childhood, family members, how I view myself, and yes, a few tears were shed – happy tears of course 😉

We talked a lot about the fear I used to have about Change.  I find it absolutely amazing that I can now embrace change and actually be excited about it.  Before doing work with Ann and understanding self growth, I would run as fast away from any form or change as I could.  Not now baby, bring it on!  I love it as I know I can not grow without change – period.

After my visit with Ann I was chatting with my mom on the way home and I decided that my alone time is really important to me right now.  The more alone time I have the more connected to myself and the source I can be.  I decided to wake up earlier and workout and then either meditate or just set my intentions for the day with myself.  Have a little chat with the inner me, and embrace what the day will bring.  My mom does this in the morning (she is a very early riser!  4:30 am early) and I admire this about her.

Here I go friends, early morning connections!


Today I was really craving bread.  I don’t eat bread, so I needed to think of something easy I could put together that would give me the same satisfaction that fluffy, chewy bread would.  I figured it out – I made wraps!

Wheat-free wraps!!

dinner wraps

Easy Wheat Free Wraps:

2 cups oats – ground in a food processor
3/4 cups water (I used warm water from the kettle)
1/2 tsp sea salt
2-3 tbsp Evoo (I used 2)
Dash of spices (optional)

1. ground the oats in the food processor
2. place all ingredients in a bowl and mix together.
3. place a tea towel over the dough and let sit for 30 min
4. make 4 separate balls out of the dough and roll them into 4 wraps.
5. heat the frying pan to medium and add a bit of evoo
6. when the pan is hot, add one wrap at a time and cook for about 40 – 60 seconds a side or until edges turn brown.
7. remove wrap from heat and place in between tinfoil to keep warm and soft.


1 green pepper
1 zucchini
1 carrot
1 tomato
1/2 onion
2 cups spinach
1/2 can black beans
sea salt and pepper to taste

I placed all the above in a frying pan and cooked.

Fill the wraps and enjoy!





*tip – add 1/2 an avocado to the wrap as a way to keep the veggies in 😉

Have any of you ever made wheat free wraps?

Do any of you meditate or set morning intentions with yourself?


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  1. says

    Wow such a simple recipe, I would never have thought to make these wraps myself. Probably dumb question but aren't oats, wheat though? Hmmm I am not that clever sometimes :)

  2. says

    the homemade wheat free wraps are genious…not only b/ c they are GF but b/c they dont require a dehydrator and like 8 hrs of advance planning!

    Do any of you meditate or set morning intentions with yourself?–yes. But it's not formal like that. It's just like today I would like to be more present for my child or today i would like to get xyz accomplished. And if I dont succeed, it's not like a big thing. I am veryyyyyy loose with my intentions :)

  3. kilax says

    That sounds like a great way to start the day – with some meditation.

    It is very hard for me to be comfortable with the unknown, so I can relate to how you feel about change. It is great that you have made so much progress! :)

  4. says

    The wraps look great! I set my alarm for 30 extra minutes in the morning and sit down at my table and write an outline for the day in my journal. This isn't necessarily a to-do list, but a set of intentions, things like: stay positive, walk away from gossip at work, etc. I also look over my meal plan that I create on Sunday and make any tweaks if I'm feeling like I want to eat something different. When I look over the day first thing in the morning I feel less stressed and more organized :)

  5. says

    My goodness…what a creative thing to do…how did u know how to do that? I like that you dont emphasize or focus on protein Kris….makes me feel better…avocado, beans , oats, all that stuff has protein too.
    Need to better my meditation “silent” time for sure.

  6. coffeerun8 says

    Wow, I've never thought of making my own wraps- such a good idea.
    I don't give myself too much time in the morning but I've been thinking about doing a little morning yoga :)

  7. says

    im trying to work on incorporating night time & morning meditations- i think it is a great idea. i've nevr made anything wheat free but your wraps look good!

  8. says

    I had no idea you could make bread with oats…where have I been? I absolutely want to try this. What kind of oats did you use? The quick cooking or rolled?

  9. says

    So are so incredibly creative with cooking! Do you just make these recipes up? I assume there must've been a lot of trial and error!

    Recently I've found the mornings to be my favorite time of the day. I'll admit – as a 22 year old who often stays up until 1 or 2 am – sometimes it can be very tough waking up early! (Starting a new job has kind of forced me into it, though). I absolutely *must* exercise in the morning. I don't do well with afternoon or evening workouts! That is almost a meditation of sorts for me. It gets my mind and body ready for the day to come. I also take about 20 minutes to pray, read the Bible, and do some devotions. That part of my routine has been lifechanging. It helps me to stay centered and relaxed in the midst of life's chaos!

    I'm hoping that I continue with this morning routine…heck, maybe I'll even start getting up at 4:30 like your mom 😉

    Just out of curiosity – why don't you eat bread? Gluten intolerance?

  10. says

    my mind is always buzzing with different things to try that is gluten or wheat free. Yes, I have an intolerance :) I feel way better since I stopped eating wheat!

    You are a rock star!! I love working out in the mornings too. 20 minutes to take and pray or center yourself is so important. You feel so much better!


  11. says

    i find that i set my intentions when i am still, when i have time to focus on nothing but me. as cliche as it sounds, that time is often when i do yoga- it lets my mind wander to where I want to be at a time when my heart is open and i feel like i can do anything.

  12. says

    Hi Kris – not sure if you will get this message or not but I can no longer post comments on your blog since you changed your format. I am not sure why??

  13. Lisa says

    I know this post is old but I just came across it a few weeks ago and wanted to say I am SO glad I found it! For the fast few weeks on Sundays I make a batch of these wraps for my snack during the week.. They are so good and they really keep me full (which is rare!) until lunch.
    So easy to make too.

    Thank you!!!

  14. Keda says

    Can you substitute oat flour for quinoa, buckwheat or amaranth flour? I love flat breads, but my digestive system does not tolerate oats well. :/

  15. emily says

    I know this is an old post but had to tell you how excited I am to have found it! I have a wheat intollorance so its nice finding wheat free recipes. My husband loves when I make chicken bacon wraps loaded with veggies but I can’t eat regular wraps anymore. I’m soooo making these tonight!

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