Make soft, flexible, 3-ingredient oat and chia wraps in 20 minutes. Quick, easy, and endlessly versatile, they’re wholesome, gluten-free, high-fiber, & perfect for sweet and savory fillings!
Admission time: I haven’t used store-bought tortillas/wraps in over ten years since I started making healthier alternatives, including 2-ingredient lentil wraps, spinach tortillas, and almond flour tortillas. Now, it’s the turn of these oat chia wraps. Made quickly with just 3 main ingredients, they’re packed with fiber and plant-based omega-3s, naturally gluten-free and vegan, and perfect for busy weekdays.
Unlike my oat tortillas, which are closer to traditional flour tortillas, this chia oat wrap recipe uses a crepe-like batter for super soft, flexible wraps. They’re meal prep and freezer-friendly, reheat quickly, and the mild flavor makes them endlessly customizable with sweet or savory flavors and fillings.
The Ingredients
- Oats: Use oat flour or grind rolled oats into flour. For more flavor, lightly toast the oats before blending. Use certified gluten-free oats if needed. Buckwheat flakes/flour should also work.
- Chia seeds: To bind the batter. Ground flaxseed will work similarly.
- Water
- Oil: Use any neutral oil to pan-fry the chia seed wraps.
For savory wraps, I add salt and garlic powder. I blend in a banana for sweet wraps.
For the full ingredients list, measurements, complete recipe method, and nutritional information, read the recipe card below.
Recipe Variations
- For higher protein wraps: Replace a small portion of oat flour with chickpea flour or lentil flour.
- Savory Flavorings: e.g., onion powder, smoked paprika, cumin, coriander, turmeric, chili powder, cayenne pepper, red pepper flakes, fresh or dried herbs like chives, parsley, rosemary, thyme, Italian seasoning, curry powder, etc. You can also add nutritional yeast/vegan cheese.
- Sweet Flavorings: Add sugar and vanilla, orange/lemon zest, and/or spices like cinnamon, nutmeg, cardamom, chai spice, pumpkin spice, etc. Add 1-2 tbsp cocoa powder for a chocolate version.
How to Make Oat and Chia Wraps
- Blend the oats into a fine flour in a high-speed blender.
- Add the water and blend until smooth.
- Stir in the chia seeds with a spoon and set aside to rest/thicken for 10 minutes. Don’t skip this step.
- For savory wraps, add salt and garlic powder. For sweet wraps, blend in a banana. To make both, divide the batter in half before flavoring.
- Heat a lightly oiled skillet over medium then pour enough batter to make one wrap, using the back of a spoon to spread it into a thin, even circle.
- Cook until the surface looks set, the edges release easily, and the underside is golden-brown.
- Then flip and cook until the other side is lightly browned. Repeat with the remaining batter, adding more oil as needed. Enjoy!
Keep the wraps warm, stacked under a clean tea towel, until serving.
Filling Ideas
I usually follow a simple formula for delicious wraps.
For savory wraps:
- A base: Hummus, pesto, smashed avocado/ guacamole, smashed chickpeas, etc.
- Protein: e.g., marinated tofu/tempeh, lentil taco meat, scrambled tofu, air fryer falafel, black beans, etc.
- Vegetables: Fresh shredded lettuce, cucumber, carrots, bell peppers, etc., or grilled/roasted zucchini, eggplant, peppers, etc.
- Toppings: Toasted nuts/seeds, crumbled vegan feta, salsa and sauces, etc.
Quick vegan wrap ideas: Try hummus and vegetables. Falafel and vegetables. Burrito fillings with vegan mince, rice, black beans, salsa, and cheese. A breakfast wrap with scrambled tofu, spiced potatoes/black beans, greens, avocado, and salsa.
For Sweet wraps:
- A Base (vegan Nutella, nut butter, pistachio spread, Biscoff, yogurt, custard, etc.)
- Fruit (banana slices, fresh berries, sautéed apples/pears, caramelized bananas, peach/nectarine/mango slices)
- Toppings (vegan whipped cream, nuts/seeds, coconut, nut-free granola, chocolate, etc.)
Optionally fill, fold into triangles, and briefly fry in a pan for crispy edges.
Storage Instructions
Fridge: In an airtight container, separated by layers of parchment paper for up to 3 days.
Freeze: Stack the oat chia wraps with parchment paper between (to avoid sticking) and freeze in a Ziplock for 3 months. Thaw overnight in the fridge or quickly on the counter.
Reheat: In a non-stick pan for 30-60 seconds per side or microwaved for 20-30 seconds.
FAQs
Can I make the batter in advance?
Yes. Cover and refrigerate for 1–2 days. It will thicken, so add extra water as needed before cooking.
How thin should the batter be?
Aim for a consistency similar to or slightly thicker than pancake batter.
Can I use oat and chia seed wraps as a flatbread?
Yes, but I recommend using slightly less water and pouring it in a thicker layer.
How else to use chia wraps?
Use them for tacos, pinwheels, dipping into soups, stews, and curries, as a pizza base, sliced into “noodles,” layered into a sweet crepe cake, or chopped and fried until crispy (with cinnamon sugar, fruit, and yogurt).
Why are the wraps sticking or breaking?
Sticking usually means the heat is too high or you’re flipping too soon. Breaking can result from a thick/gritty batter or flipping before the wrap has set.
Top Recipe Notes
- Blend thoroughly: To avoid gritty wraps.
- Leave the batter to rest: This allows the oats and chia to hydrate, thickening the batter to the correct consistency.
- Spread evenly in the pan: So they cook evenly, and no part is too thick/thin (which makes using them trickier).
- Use a non-stick pan: (or a well-seasoned cast-iron pan) to minimize oil needed to avoid sticking.
- Cook a test wrap: Like crepes, the first wrap helps you adjust the heat, timing, and batter consistency.
- Yield varies: Based on skillet size and how thinly you spread the batter.
More Gluten-Free Bread Recipes
- Soft gluten-free tortillas
- Rice tortillas
- Gluten-free vegan crepes
- Chocolate crepes with banana
- Savory crepes with veggie filling
- Vegan gluten-free naan
- Gluten-free pita bread
If you try this easy oat and chia wrap recipe, I’d love a comment and ★★★★★ recipe rating below. Also, please don’t forget to tag me in recreations on Instagram or Facebook with @elavegan and #elavegan—I love seeing them.
Oat & Chia Wraps
Video
Ingredients
Basic chia wrap batter:
- 2 cups (180 g) rolled oats (see notes)
- 2 cups (480 ml) water
- 1 ½ Tbsp (15 g) chia seeds
- A little oil for frying
For savory wraps:
- Salt to taste
- Garlic powder to taste
For sweet wraps:
- 1 banana divided
- Chocolate spread (optional)
Instructions
- I recommend measuring the ingredients in grams using a kitchen scale. You can watch the video for visual instructions.
- Add the rolled oats to a blender and blend until they have a fine, flour-like consistency.
- Pour in the water and blend again until the batter is completely smooth.
- Add the chia seeds and stir them into the batter with a spoon. Set the batter aside to rest for 10 minutes, allowing the chia seeds to absorb some of the liquid and thicken the mixture.
- If you would like to make both savory and sweet wraps, divide the batter in half. Season one half with salt and garlic powder to taste.For sweet wraps, add half of a banana to the other half of the batter and blend until smooth. Reserve the remaining banana for the filling.
- Lightly oil a non-stick skillet and heat it over medium heat. Pour enough batter into the skillet to make one wrap, then use the back of a spoon to spread it into a thin, even circle.
- Cook until the underside is golden brown and the surface looks set. Carefully flip the wrap and cook the other side until lightly browned. Repeat with the remaining batter, adding a little more oil to the skillet when necessary.
- Serve the savory wraps with your favorite fillings, e.g. avocado or hummus. For a simple sweet version, spread vegan chocolate cream over a wrap, top it with slices of the remaining banana, and fold it into a triangle.
Notes
- Use certified gluten-free oats if you need the wraps to be strictly gluten-free. Buckwheat flakes/flour should work too!
- I mention several serving suggestions above in the blog post.
- The number of wraps will depend on the size of your skillet and how thinly you spread the batter.
Nutrition information is an estimate and has been calculated automatically
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