I’ve been making these homemade soft whole wheat wraps for a while now, and they’ve completely replaced store-bought wraps in our home. They’re so easy to make with just 5 pantry ingredients, no fancy equipment, and they come out beautifully soft and pliable every single time. What I love most is that they’re made with a generous amount of whole wheat flour, which means you’re actually getting the fiber and nutrients that most store-bought wraps barely deliver.
Did you know that many store-bought whole wheat wraps contain as little as 10% whole grains, plus a long list of emulsifiers and additives that aren’t great for gut health? They also tend to be high in sodium and surprisingly expensive for what you get. These homemade wraps are lower in sodium, dairy-free, and so much fresher. Oh, and they are freezer-friendly! Once you try them, I think you’ll agree there’s really no going back!
Why I love this recipe (as a nutritionist)
- Whole grain goodness: made with mostly whole wheat flour, so you’re getting the bran, germ, and endosperm, which means more fiber, B vitamins, and minerals than refined alternatives
- Low-sodium: only 148 mg of sodium per serving, a fraction of what most store-bought wraps contain, making them a much better choice for heart health
- No additives or preservatives: just flour, olive oil, water, and salt. You know exactly what’s going into your body, and your gut will thank you for it
- Freezer-friendly for meal prep: make a big batch, freeze with parchment paper between each wrap, and you’ll always have fresh wraps ready to go
Ingredient notes
- Whole wheat flour: the star ingredient, providing fiber, iron, and B vitamins. Also called wholemeal flour in Australia and the UK. Make sure to use a heaped cup and gently tap it on the bench to settle before measuring
- All-purpose flour: blended with the whole wheat flour to keep the wraps soft and pliable. Without it, the wraps can be a little too dense. You could experiment with a higher ratio of whole wheat, but the texture may change
- Olive oil: adds moisture and healthy fats, keeping the wraps flexible and preventing them from drying out. A little extra is used to lightly grease the pan
- Boiling water: Using boiling water (not cold) is key here. It softens the gluten in the flour, which is what gives these wraps their signature softness
How to make this recipe (summary)
Mix the whole wheat flour, all-purpose flour, olive oil, boiling water, and salt in a large bowl.
Then bring it together into a ball with your hands.
Knead the dough on a lightly floured surface for 2 minutes. Rest the dough covered with a clean kitchen towel for 30 minutes.
Divide the dough into 4 equal pieces and roll each one out with a rolling pin into a thin circle, about 1/16 inch thick.
Cook each wrap on a hot pan over medium-high heat for about 2 minutes per side until you see small bubbles forming.
Stack the cooked wraps on a plate and cover with a kitchen towel so the steam keeps them soft. View recipe card below for detailed instructions.
Variations and tips
- Add flavor to the dough: mix in 1 tsp of garlic powder, onion powder, or smoked paprika before adding the water. For a beautiful golden color, try adding 1/2 tsp of turmeric
- Make them thinner or thicker: roll them extra thin for soft tacos style wraps, or leave them a little thicker for a chewier flatbread texture
- Don’t overcook: keep an eye on the heat. As the pan gets hotter, the wraps cook faster. Overcooking will make them stiff and brittle instead of soft and pliable
- Keep them soft: always stack your cooked wraps and cover with a kitchen towel immediately. The trapped steam is what keeps them bendable
- Meal prep tip: freeze with a piece of parchment paper between each wrap. Thaw at room temperature for 30 minutes, then warm briefly on a pan or in the microwave
- If you like this recipe, you’ll also love our 2-Ingredient Buckwheat Spinach Wraps, or High-Protein Flatbread.
Why you’ll love this homemade whole wheat wraps TL;DR
- Five ingredients
- Easy
- Freezer-friendly
- Low-sodium
FAQ
- Can I make these wraps gluten-free? This recipe relies on wheat flour for its soft, pliable texture, so it’s not naturally gluten-free. For a gluten-free alternative, try our 2-Ingredient Buckwheat Spinach Wraps, or our 2-Ingredient Red Lentil Quinoa Wraps.
- How do I store these wraps? Keep them on a plate wrapped in a clean kitchen towel in the fridge for up to 3 days. Warm them briefly in the microwave or on a pan before using to restore their softness.
- Can I freeze homemade wraps? Yes! Place a piece of parchment paper between each wrap and freeze. Thaw at room temperature for about 30 minutes, then warm slightly before serving.
- Why is boiling water important in this recipe? Boiling water relaxes the gluten in the flour, which makes the dough easier to work with and the wraps much softer. Cold water would result in a tougher, chewier wrap.
- Can I use 100% whole wheat flour? You can, but the wraps will be denser and less pliable, and you will need slightly more water. The blend of whole wheat and all-purpose flour gives the best balance of nutrition and texture.
Homemade Soft Whole Wheat Wraps (Dairy-free)
Equipment
- Rolling Pin
Ingredients
- 1 heaped cup (150 g) whole wheat flour - see notes
- ½ heaped cup (70 g) all-purpose flour
- 3 tbsp (45 ml) olive oil - plus more to cook
- ½ cup + 2 tbsp (150 ml) boiling water
- ½ tsp fine sea salt
Instructions
- Make the dough: To a large bowl, add the whole wheat flour, all-purpose flour, olive oil, boiling water, and salt. Mix with a spoon, then use your hands to bring it together into a ball.
- Knead: Lightly flour your work surface (I use a wooden cutting board). Transfer the dough to the surface and knead for 2 minutes.
- Rest: Transfer the dough back to the bowl, cover with a clean kitchen towel, and let it rest for 30 minutes.
- Roll: Cut the dough into equal pieces based on the number of servings (e.g., if you haven't adjusted the initial amount, that's 4). Lightly flour your surface again. Roll one piece into a ball, then roll it out with a rolling pin into a thin circle, about 1/16 inch (1.5 mm) thick. It's okay if it's not perfectly shaped.
- Cook: Heat a pan over medium-high heat and lightly spray with olive oil. Let the pan heat for at least 3 minutes to make sure it's hot, then add one wrap. Cook for 2 minutes, you might notice some small bubbles form, then flip and cook for 1 1/2 minutes. As the pan gets hotter, you may only need about 1 minute per side. Try not to overcook or the wraps will harden.
- Repeat and keep soft: Repeat with the remaining dough. Stack the cooked wraps on a plate and cover with a clean kitchen towel so the steam keeps them soft.
You’re going to love these homemade whole wheat wraps! Make sure to rate it five stars if you love it, and I look forward to hearing your feedback!