By

Wendy Stoltz / Last Modified On May 19, 2025

The recipe for gluten-free wraps works for fresh, crisp ingredients or savory hand foods with melted cheese. It's so versatile for healthy lunches, picnics at the park, and (maybe most importantly) a family with varied tastes.

Any bread is a bonus when it can be used to whip up a quick dinner. I love having a leftover curry in my freezer. I like to use these Gluten-Free Rotis and I fill them with the curry and dinner is done. Some nights just need to be quick and easy, right?

Gluten-Free Wraps Recipe

Are wraps gluten free? It depends, if you make them using this recipe and use gluten-free ingredients then yes they are. There are also some brands selling certified gluten-free options, so scroll down and take a look if you are in a bind and need to use a store-bought version for a bit more of a speedy dinner. You can also use corn tortillas if you can't find suitable gluten-free wraps, although they are not as soft.

My son used to love Subway, the wraps are always fresh and he loves his standard order of chicken, avocado, and cucumber on a large wrap and toasted. We could never walk past a store without him giving me that look of "Can I have one?"

We have adapted and realized it is easy to replicate wraps at home and brands are offering more options that we can choose from. 

Wraps tend to be on the dinner menu when the steam has run out for the week after all the out-of-school sports and activities. I usually make sure I have some leftover chicken, slice up some tomatoes, cucumber, and lettuce and then everyone can build their wrap.

My son even enjoys a wrap that has been pan-fried with gooey cheese in the middle. I slice it up like a pizza and he eats it up. So there you have it, what are you going to place on your wrap?

Why You’ll Love This Recipe

Make Ahead -  You can make the wraps ahead of time and take them out on one of those manic nights with whatever fillings you have on hand.

Choose your adventure - I love any food where my children can select whatever they like to place inside. It is particularly helpful with my fussy eater. There is science behind this that if children are involved in the cooking or making of the meal they tend to eat it.

Social meal - Works well with large groups of friends as all you need to worry about is making the wraps and the guests do the rest.

What's in These Gluten-Free Wraps?

So the ingredient list is everything you'd typically find in your kitchen. No surprises. And note that I'm including ingredients for both fresh and melted styles.

Gluten-free tortillas are made with a gluten-free Flour Blend, Xanthan Gum, Baking Powder, Salt, and Shortening. They're combined to form the dough. I'll take you through it step by step below. 

Shredded Cheese is a must! We love cheddar and mozzarella but you can choose whatever cheese you like.

Cooked Seasoned Meat like ground beef, chicken, or turkey. Or you can add tofu or another vegetarian option you prefer.

Sliced tomatoes are great for a bit of a bitter taste.

Chopped Red Peppers are one of those ingredients that just work and add some sweetness.

Lettuce does cause a divide in our family. I love it but the rest of the family don't. 

Chopped Green Onions – If you like a bit of an onion taste you can add them in. 

Mayonnaise or Dressing – We like to use mayonnaise but you can use any sauce or your favorite dressing.

What to Put in Gluten-Free Wraps

Here are a few options we enjoy, to get your creative juices flowing.

• Protein options - Chickpeas, falafel, smoked salmon, scrambled egg, tofu (for a vegan option) or canned tuna.
• Cheese - Crumbled feta
• Fruit or vegetables - baby spinach, carrots, avocado, coleslaw, zucchini, sun-dried tomatoes, or eggplant.
• Herbs - Parsley, mint, dill, or cilantro.
• Spreads or sauces - Hummus, tzatziki, a drizzle of lemon juice or olive oil, cream cheese, ranch dressing, sriracha, or pesto spread. 

Serving Suggestions

Wraps work with just about anything. You can have it with this gluten-free tomato soup. You can also add in your favorite sides. We like it with Gluten Free Onion Rings. They're so crispy and delicious. They're also perfect to serve with Gluten-Free Fried Pickles.

Equipment Needed For Gluten-Free Wraps

You will need a large bowl to make the dough. A large skillet or pan to cook them in and then I love using different size plates or pinch bowls to add all the fillings, so everyone can choose their favorites.

How to Make Gluten-Free Wraps In Eight Steps: 

This recipe is not too complex. And above is a visual collage of the steps. The only step not included here is if you choose to toast yours. You can find that in the detailed directions below.

This is my step-by-step process. This makes it as easy as possible for you to follow along with me, virtually.

Mix the Ingredients

Start with the dry ingredients. In a medium mixing bowl, whisk together the gluten-free flour, baking powder, xanthan gum, and salt until evenly combined.

Then, cut in the shortening. Using a pastry blender or fork, cut the shortening into the flour mixture until the shortening pieces are the size of small peas.

Water and Form the Dough

Add in ½ cup of water gradually, and stir. The dough will be dry at first. Then, add the remaining ¼ cup of water and stir again until it starts forming a dough.

Then, form the dough. The key? Use your hands to knead the ball of dough gently until it comes together into a smooth ball.

Prepare, Pin, and Cook

Place wax paper or parchment paper on your counter and sprinkle it with gluten-free flour to prevent sticking. Divide the dough into 12 small dough balls (about 2 inches in diameter). Cover the rest with a tea towel. Place one dough ball on the floured wax paper, cover it with another piece of wax paper, and use a rolling pin to roll it out to about ⅛-inch thick.

Carefully peel off the top layer of wax paper, then gently flip the tortilla into your hand and remove the second piece of wax paper.

Heat a cast-iron skillet over low-medium heat. Once hot, fry the wrap in the pan and cook for 2-3 minutes, or until it starts to develop bubbles. Flip the tortilla over and cook for another 2-3 minutes until done. Continue rolling out and cooking the remaining tortillas.

At this stage, you can add your filling to the wrap if you want melted cheese, or remove the wrap from the skillet and add your fillings. 

Fill, Finish, and Serve

Add your favorite fillings like chicken, cheese, lettuce, tomato, and red peppers. Now's also a good time to try different cheeses or peppers.

If you're grilling your pita, you'll fold and cook a little longer (just until the wrap lightly browns). Whichever version you choose, slice it in half for to make it easier to eat, and enjoy!

Tips for Making Gluten-Free Wraps

• Roll the dough thinly. Placing the dough between two pieces of parchment paper helps for it not to stick and then you can roll it nice and thin.
• Fillings matter. You want to make sure you add a sauce, dressing, or ingredient that adds moisture to the wrap and other ingredients. Nothing worse than a dry wrap.
• Cook the wraps correctly. Cook the wraps until they bubble, and then flip them. It's about 2-3 minutes. Any longer and they will be too dry.
• Keep wraps soft. I like to place a damp towel so they don't get hard and dry out. I do however try to serve them immediately.

Where to Buy Gluten-Free Wraps

You can purchase gluten-free wraps at your local supermarket or local Walmart. Mission food is usually well stocked at our local where I live, but if you can't find it order any brand via an online store like Amazon.

It is best to try a few until you find a brand that you like. I find some are a bit heavy-handed in the salt department. About 44% of the sodium we eat comes from just 10 food categories (breads, cured meats, pizza, poultry, soups, sandwiches, cheese, pasta dishes, meat dishes, and snacks)​

Frequently Asked Questions

Here are some common questions you might want answers to.

Are Spinach Wraps Gluten Free

It depends, they contain spinach which adds flavor, and color to the gluten-free tortillas, and are high in iron, however, not all wraps are gluten-free. You will need to check the brand's packaging to be sure.  

Are Tortilla Wraps Gluten Free

Again this is dependent on the brand as some contain wheat flour which contains gluten. Mission Food currently has gluten-free original tortilla wraps as well as La Tortilla Factory. The latter are made with cassava flour. Did you know that cassava flour is high in Vitamin C? Another of our favorites is BFree Foods.

Are Jimmy John's Wraps Gluten Free

No, Jimmy John's does not offer gluten-free bread or traditional wraps. They provide the "Unwich," which is a lettuce wrap option that replaces bread with fresh lettuce. Here is our version of gluten-free lettuce wraps.

Does Subway Have Gluten Free Wraps

No, according to their allergen list, they do not have gluten-free wraps. They do have gluten-free bread, but they state, "The Gluten-Free bread is manufactured in a Gluten-Free facility. However, other menu items and ingredients in our restaurants contain gluten and are prepared on shared equipment, so we cannot guarantee that our menu items are 100% gluten-free."

How Do You Re-heat Gluten-free Wraps?

In a pan over low heat on the stovetop or microwave them in between two damp paper towels for 10-15 seconds.

Can I Freeze Gluten-Free Wraps?

Yes, you can. Let them cool in the refrigerator and then place a piece of parchment paper in between each wrap and place them in a zip lock bag or airtight container in the freezer for up to 3 months.

Use a food saver and they will keep for longer, 6 months in the freezer.

Continue to Content

Yield: 12 servings

Gluten-Free Wraps

Print

These gluten-free wraps make the perfect dinner on those busy weeknights and are done in under 1 hour.

Prep Time 15 minutes

Cook Time 20 minutes

Additional Time 5 minutes

Total Time 40 minutes

Ingredients

• 1 ¾ cup all-purpose gluten free flour blend (we used Bob’s Red Mill 1-to-1 Gluten Free Baking Flour)
• 1 teaspoon xanthan gum) (omit if your blend contains it)
• 1 teaspoon baking powder (reduce to ½ teaspoon if your blend includes it)
• ½ teaspoon salt
• 2 tablespoons shortening
• ¾ cup water, plus more if needed
• Filling suggestions: tomato, cheese, red pepper, shredded chicken or beef, lettuce, green onions and mayonnaise.

Instructions

1. In a medium mixing bowl, whisk together the flour, baking powder, xanthan gum, and salt.
2. Using a pastry blender, cut in the shortening until the shortening is the size of small peas.
3. Add ½ cup water and give it a good stir. The dough will be dry. Add in the remaining ¼ cup water and stir.
4. Work the dough with your hands until it comes together into a ball.
5. Place a piece of wax paper on your counter. Sprinkle gluten-free flour over the surface. Turn your dough onto the floured wax paper.
6. Knead the dough with your hands until smooth. If the dough is too wet, add additional flour and knead it; if the dough feels dry, knead 1 tablespoon of water into it.
7. Heat a cast iron skillet over low-medium heat.
8. Roll dough into 12, 2-inch dough balls. Place one dough ball onto your floured wax paper. Place another piece of wax paper on top and using a rolling pin, roll into about ⅛th thick.
9. Carefully remove the top piece of wax paper, flip the tortilla over into your hand and carefully remove the second piece of wax paper.
10. Place the tortilla into the heated skillet and cook for 2-3 minutes or until it starts to brown.
11. Flip the tortilla over and cook another 2-3 minutes. You can roll out the next tortilla while it cooks or you can have a helper do it. At this stage, you can add your filling to the wrap while it is on the skillet. If you want melted cheese or remove the wrap from the skillet and add your fillings. 
12. Slice it in half for ease of eating and enjoy it.

Notes

• Roll the dough thinly. Placing the dough between two pieces of parchment paper helps for it not to stick and then you can roll it nice and thin.
• Fillings matter. You want to make sure you add a sauce, dressing, or ingredient that adds moisture to the wrap and other ingredients. Nothing worse than a dry wrap.
• Cook the wraps correctly. Cook the wraps until brown appears and then flip them, it's about 30-60 seconds any longer and they will be too dry.
• Keep wraps soft. I like to place a damp towel so they don't get hard and dry out. I do however try to serve them immediately.

Recommended Products

As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases. They never cost you extra.

• 
  Victoria Cast Iron Tortilla Press, Tortilla and Roti Maker, Made in Colombia, 8 Inches
• 
  Utopia Kitchen Saute Fry Pan - Chefs Pan, Pre-Seasoned Cast Iron Skillet - Frying Pan 12 Inch - Safe Grill Cookware for indoor & Outdoor Use - Cast Iron Pan (Black)
• 
  Fox Run Polished Marble Rolling Pin with Wooden Cradle

Nutrition Information:

Yield:

12

Serving Size:

1
Amount Per Serving: Calories: 118Total Fat: 6gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 19mgSodium: 125mgCarbohydrates: 9gFiber: 1gSugar: 1gProtein: 7g

This nutrition info is based on the exact ingredients and brands used at the time. It may not be 100% accurate. Please check your ingredients nutrition labels.

If you make this gluten-free wrap recipe, please consider stopping back by and letting me know what you think.