2-Ingredient Buckwheat Spinach Wraps (Gluten-Free)

Author: Sarah Cobacho

Published: March 15, 2024

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Image of a hand picking up a fresh, green buckwheat spinach wrap, showcasing its flexibility and texture.

These 2-Ingredient Buckwheat Spinach Wraps might be the perfect gluten-free wraps. They are made with simple buckwheat kernels, which are fiber and mineral-packed, and fresh spinach for a very fun way to eat more greens. They are soft yet hold perfectly and can be used any way you’d use wraps. They are great for meal prep with a couple of easy fillings for a simple and quick-to-put-together lunch throughout the week.

Did you know that traditional French crêpes, also called “galettes,” are made with buckwheat? It really is the perfect base for our delicious and nourishing green wraps!

Why This Recipe Works

Overhead image of soft, green buckwheat spinach wraps stacked on a plate, with a colorful bowl of salad and dip in the background.
  • Simple ingredients that are budget-friendly with minimal prep required.
  • Highly nutritious, packed with vitamins and protein.
  • Flexible for any meal, complementing both sweet and savory fillings.
  • Oil-free and salt-free options make it adaptable to various dietary preferences.
  • Perfect for meal prep; make a batch and enjoy it throughout the week for a quick lunch.

Ingredient Notes

Image of raw ingredients laid out for buckwheat spinach wraps recipe, including raw hulled buckwheat, fresh baby spinach, water, and sea salt flakes, neatly labeled for clarity.
  • Hulled Raw Buckwheat: Buckwheat groats (or kernels) are the hulled seeds of the buckwheat plant. Despite their name containing the word “wheat,” buckwheat is actually gluten-free and makes for a fantastic bread or wrap ingredient. These groats are a staple in many Eastern European and Asian cuisines, known for their nutty flavor and versatile use.
  • Spinach: Adds a beautiful green color and is loaded with iron and vitamins A and C.
  • Sea Salt Flakes: Enhances flavor. Can be swapped for other spices to cater to various taste preferences.

Step-By-Step Instructions

Begin by soaking the buckwheat in water for 6 hours, which softens it and makes it easier to blend, but also makes nutrients more bioavailable. Drain. Blend the soaked buckwheat with fresh water, baby spinach, and sea salt until you achieve a smooth batter. Heat a non-stick pan, optionally brushed with olive oil, over medium heat. Cook the wraps by pouring 1/5 of the batter into the pan, spreading it evenly. After cooking for 2 minutes, check and flip for another 2 minutes until golden brown. Enjoy the wraps with your favorite fillings.

Image of vibrant green buckwheat and spinach batter in a blender, ready for making healthy wraps.
Image capturing the cooking process of a green buckwheat spinach wrap in a non-stick pan, highlighting the even spread and bubbling texture.

Variations and Tips

  • Add spices like cumin, garlic powder, or smoked paprika to the batter for an extra flavor kick.
  • For an oil-free option, ensure your pan is truly non-stick to avoid any sticking issues.
  • If you encounter sticking, lightly brush the pan with oil before adding the batter.
  • Experiment with fillings; these wraps are versatile enough for breakfast, lunch, or dinner.
  • Add fresh herbs, such as parsley, basil, or dill, to the blender for a boost of fresh flavors.
  • Try layering the wrap with our beetroot hummus or red lentil hummus for a delicious combo.
  • If you love homemade wraps, why not try our red lentil and quinoa wraps or turmeric quinoa wraps?
  • Do you have some spare buckwheat? Try our One-Ingredient Buckwheat Bread, one of our most popular recipes—for very good reason!

How To Cook Your Wraps To Perfection

  • Use a good non-stick pan. This will NOT work with a sticky or cast iron pan.
  • If you notice your wrap is sticking to your pan, use a little bit of oil. Ideally, brush the oil onto the pan, or if you don’t have a brush, pour a little bit on a paper towel and gently rub the pan with it (be careful not to burn yourself).
  • Wait until the pan and oil are hot before pouring in the batter. The batter should sizzle as it hits the pan.
  • Make sure to spread the wrap using the back of a spoon or ladle for consistency.
  • Don’t flip too early; wait until the wrap is thoroughly cooked before flipping. You will notice a change in color and texture. It will look darker, and the batter should no longer look wet. This is very important. Otherwise, the wrap will likely break.
  • Only flip wraps once. Slightly lift the wrap with a spatula to check it is cooked underneath before flipping. Gently move the spatula around underneath the wrap before flipping to make sure there is no sticky point.

Why You’ll Love These 2-Ingredient Buckwheat Spinach Wraps

  • Super nutritious
  • Quick to make
  • Gluten-free
  • Customizable
  • Delicious
Image of a hand picking up a fresh, green buckwheat spinach wrap, showcasing its flexibility and texture.

2-Ingredient Buckwheat Spinach Wraps (Gluten-Free)

5 from 6 votes
Easy and nutritious, these buckwheat spinach wraps are perfect for a healthy meal. Just blend, cook, and enjoy with your favorite toppings.
Sarah Cobacho (plantbaes.com)
Prep Time6 hours
Cook Time20 minutes
Total Time6 hours 20 minutes


Servings 5


  • 1 cup raw hulled buckwheat (green buckwheat)
  • 1 cup water
  • 1 cup baby spinach
  • ¼ tsp sea salt flakes (see notes)
  • olive oil (optional, to brush the pan)


  • Rinse the buckwheat. Add to a large bowl and cover with water. Allow to soak for 6 hours in the fridge. Drain.
  • Blend with the spinach, 1 cup of fresh water, and salt (or spices of choice) until perfectly smooth.
  • Heat up a non-stick pan on medium heat and brush ¼ tsp of oil if using. Pour 1/5 of the batter and flatten it with the back of a spoon or ladle. Cook for 2 minutes until the top side of the wrap looks dry. Lift slightly to check that the underside appears to have cooked properly, and make sure there are no sticky points, by gently moving the wrap with the spatula. Then flip, cooking for another 2 minutes until golden brown.
  • Repeat with the rest of the batter, add your favorite toppings, and enjoy.


  • Salt-free option: swap for your spices of choice.
  • Oil-Free Option: make sure you have a very good non-stick pan.

Per Serving

Calories 115kcalCarbohydrates 25gProtein 4gFat 1gSodium 125mgFiber 4gVitamin A 28IUVitamin C 2mgCalcium 12mgIron 1mg
CUISINE Gluten-Free, Vegan
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Can I make these wraps without oil?

Absolutely, just ensure you’re using a good quality non-stick pan.

Are these wraps gluten-free?

Yes, they are naturally gluten-free, making them a great option for those with sensitivities.

How long can I store these wraps?

They keep well in the fridge for up to 4 days in an airtight container.

Can I freeze the wraps?

Yes, layer them between parchment paper and freeze them for up to a month.

What are some filling ideas for these wraps?

They’re so versatile you can use all your favorite toppings, here I did red lentils, hummus, chickpeas, chopped cabbage, tomatoes, cucumber, pickled onions, and crumbled crackers. Some mashed avocado and baked tofu would also be delicious.

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    1. I’m sure you could make a version with buckwheat flour, but I have not tried so cannot share any specifics, you might want to add a binder if using flour only (such as soaked chia or flaxseeds) let mw know if you try it 🙂

    1. Wow. The spinach and buckwheat wraps came out so well! I have tried many different GF wrap recipes and this one is tops!5 stars

5 from 6 votes (5 ratings without comment)

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