Grain-Free and Yeast-Free Wraps

Here is another successful experiment in finding a replacement for a commercial bread wrap. Made with ground seeds and grated courgette, this Grain-Free and Yeast-Free wrap makes a perfect base for packed lunches. Ideal for the ‘anti-Candida’ diet, it can be quickly mixed and baked, and then stuffed with a filling of your choice.  Shredded vegetables with lemon mayonnaise makes a delicious choice.

For a YouTube Video of this recipe click here

Grain-Free & Yeast-Free Wraps


  • 1/2 cup of ground sunflower seeds or pumpkin seeds – or a mix of the two
  • 1 Tablespoon of ground flax/linseeds
  • 1 teaspoon ground psyllium husk
  • 2 Tablespoons grated courgette
  • 1 Tablespoon beaten egg
  • 1 teaspoon lemon juice
  • 2 Tablespoons boiling water


  • Mix the ground seeds with the psyllium husk and grated courgette

  • Stir in the beaten egg and lemon juice. Finally add the boiling water and combine well.

  • Leave mixture to stand for 5 minutes, to allow the seeds and psyllium husk to absorb the liquid
  • Cut non-stick baking parchment to fit the size of a large baking tray

  • Take small satsuma size pieces of the dough and roll into balls. Place towards the edge of the baking paper and place a square of baking parchment – about 15-20 cm square – over the top.

  • Carefully roll out the dough ball into a circular wrap, about 12-13 cm in diameter. Take care not to roll too thin – keep the wrap about 3mm thick.
  • Remove the top piece of baking parchment and place another dough ball in another quarter of the large piece of baking parchment, Using the small square of paper again, carefully roll out another wrap.  You should have enough dough for 3-4 wraps.

  • Once you have rolled out all the mixture, carefully lift the baking parchment and lay it into the baking tray.
  • Bake at 180 degrees Celsius for 10-15 minutes, until the edges of the wraps are beginning to brown, the wrap feels firm, and it can easily be removed from the baking parchment with a spatula.

  • Stack the wraps together and pull the baking paper around them, so the moisture is retained as they cool.

  • Serve with whatever filling you have to hand. Try:
    • Mashed butter beans with finely chopped red pepper and red onion
    • Sliced avocado and tomato

  • Roasted courgette and red pepper

  • Shredded lettuce and grated carrot with lemon and garlic mayonnaise – see video recipe here

NB. Remember, when you are using psyllium husk in cooing, drink plenty of water during the day.