Buckwheat Tortillas (Wraps) – 2 Ingredients!

These two ingredient Buckwheat Tortillas are a high protein, gluten-free and oil-free lunch or snack. They are made with whole, raw buckwheat kernels (groats), which contain all nine essential amino acids. Made in the blender, these wraps are very straightforward to prepare, however do require some planning as the kernels must be soaked before use. With a mild nutty, slightly tangy flavor that is similar to rye sourdough, they are delicious filled with salad, or as a snack with hummus or other dips. They are bouncy, soft and don’t tear easily.

If you follow me on social media, you’ll know I’ve recently started experimenting with buckwheat and quinoa recipes. Until now, I’ve been mostly focusing on sweet breakfast recipes like Buckwheat Banana Bread, Overnight Quinoa (it’s a great way to use up leftovers) and Buckwheat Porridge. As it turns out, buckwheat is a really versatile ingredient that is mild enough that it works in both sweet and savory recipes. It has an earthy, but subtle flavor that I really enjoy. Also, I tend to group quinoa and buckwheat in the same bucket because they are both gluten-free alternatives that are high in protein. They’re also very tasty!

These wraps are somewhere between a French galette and Ethiopian injera. They’re not quite pancakes but they’re also quite bubbly in appearance and don’t look *exactly* like a regular wheat wrap. But they do fold and roll really well, and are very healthy.

Why You’ll Love These Buckwheat Tortillas

• Simple to prepare
• Only two ingredients
• High in protein and filling alternative to regular wheat tortillas
• Mild, nutty flavor
• Vegan and gluten-free
• They don’t tear! I scrunched them up in my hands multiple times and they still bounced right back to their original shape.

What is Buckwheat?

Buckwheat is a nutrient-dense pseudocereal that’s often mistaken for a grain but is actually a seed. It is known for its high protein content and numerous health benefits, making it a fantastic addition to your diet. Buckwheat is naturally gluten-free, so it’s a great option for those with gluten sensitivities or celiac disease. It’s rich in fiber, contains all nine essential amino acids and is a source of vitamins, and minerals. I tend to put it in the same camp as quinoa (although they are very different) – a protein-rich cereal or rice alternative.

The Different Types of Buckwheat

• Raw Buckwheat: Also called hulled buckwheat, buckinis, or groats, these seeds are pale with a greenish hue. Raw buckwheat retains its mild, nutty flavor and chewy texture. This makes it very versatile, as the flavor is not too overpowering, so you can use it in sweet and savory recipes. It is ideal for use when you want the grains to keep their shape.
• Kasha: This is buckwheat that has been toasted, giving it a reddish-brown color and a more robust, earthy flavor. Kasha cooks faster and has a softer texture compared to raw buckwheat. It’s commonly used in Eastern European cuisine.

Ingredients

These buckwheat tortillas are made from whole, raw buckwheat kernels (groats), not buckwheat flour. You may need to make a trip down the health food aisle or to a specialty store to find them. You can also order buckwheat online easily as it has a long shelf life, like Bob’s Red Mill Buckwheat Groats on Amazon.

Here’s a very short list of everything you’ll need to make this Buckwheat Tortilla recipe:

• Raw buckwheat (also called raw buckwheat, hulled buckwheat, buckinis, or groats)
• Water
• Salt (optional)

Check out the recipe card at the bottom of this post for exact measurements and quantities.

How to Make Buckwheat Tortillas

There are detailed instructions in the recipe card at the very bottom of this post, but here are some photos and a step-by-step guide to make it even easier:

Step One: In a bowl, cover the buckwheat with water. Let it soak overnight at room temperature, for a minimum of 6 hours, or up to 10 hours.

Step Two: After soaking, the buckwheat water will be slimy and gelatinous. Don’t worry – this is normal!

Step Three: Rinse the buckwheat well under running water until all the slimy-ness is gone.

Step Four: Drain the rinsed buckwheat.

Step Five: Add the rinsed and drained buckwheat to a blender. Add fresh water and salt (optional) and blend to combine.

Step Six: Heat a non-stick frypan over medium-high heat. Once hot, add 1/3 of a cup of the buckwheat batter and use a spoon to spread the batter into a round, thin circle. Cook through through until bubbles appear (about 1-2 minutes).

Step Seven: Once the tortilla is cooked, gently run the spatula around the edges to loosen, then flip. Continue to cook on the other side for about 30 seconds.

Step Eight: Repeat until all the batter is used. These tortillas taste best on the same day, so save any leftover batter in an airtight container in the refrigerator for up to 3 days and cook just before ready to eat.

Expert Tip

It’s important that your frypan is hot before you add the buckwheat batter. Allow it to heat for about 30 seconds on medium high heat, before adding the batter. You can test if the pan is hot enough by flicking a few droplets of water onto the pan – if they sizzle and evaporate, it’s ready.

Equipment

You’ll need a high-powered blender to make these buckwheat tortillas. I recommend a Nutribullet or a Vitamix. I use both myself regularly and they are excellent. The Nutribullet is a very affordable entry price point and the Vitamix is more of an investment, but is a large blender that is great for batch cooking.

A non-stick frypan is also essential to cook these without using any oil. I love my Our Place frypan – it is lightweight but holds heat very well. Most importantly, absolutely nothing sticks to it! It also comes in a variety of cute colours.

Storage

Buckwheat tortillas taste best on the same day they are made, but in theory can be stored wrapped in clingfilm or a Ziplock bag at room temperature for up to two days. They become much less pliable though after day one. If you have leftover batter, it’s best to store this in the refrigerator then cook up the tortillas when you are ready to eat. The batter can be stored in a sealed glass jar or airtight container for up to 3 days in the refrigerator.

FAQs

Serving Suggestions

• Fill these with your favorite salad and enjoy as a wrap for lunch. These would be great with my Kale and Chickpea Caesar salad.
• Tear the tortillas and dip them into hummus.
• Enjoy these as a savory, high protein vegan breakfast with scrambled tofu with spinach, tomatoes, and bell peppers. Top with avocado slices and a dash of hot sauce.
• Pair the buckwheat tortillas with roasted Middle Eastern Vegetables and White Bean Dip.
• Make the buckwheat wraps into a sweeter snack by spreading them with some Healthy Biscoff or my rich Homemade Chocolate Hazelnut Spread.

Video – Watch Me Make This Recipe

I hope you love these buckwheat tortillas as a high protein addition to your lunch repertoire. Please let me know what you thought of this recipe by leaving a star rating and review below 🙂 you can also tag me on Instagram (I’m @glowdiaries___) and I will re-share your posts to my stories.

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Buckwheat Tortillas (Wraps) – 2 Ingredients!

These 2-ingredient buckwheat tortillas are vegan, gluten-free, high-protein, and easy to make. Perfect with hummus, salad, or savory fillings.

Course Side Dish

Cuisine American

Prep Time 10 minutes minutes

Cook Time 15 minutes minutes

Soaking time 8 hours hours

Total Time 8 hours hours 25 minutes minutes

Servings 8 serves

Calories 146kcal

Equipment

• High powered blender

Ingredients

• 2 cups raw buckwheat also called hulled buckwheat, buckinis, or groats; should be pale green, not toasted (kasha); approx. 350g
• 1½ cups water for blending
• ¼ tsp salt optional

Instructions

• Add buckwheat to a large bowl and cover with water by about 1 inch. Soak for at least 6 hours or overnight (up to 10 hours max).
• After soaking, drain the slimy water and rinse the buckwheat thoroughly under cold water.
• Add the rinsed buckwheat, 1½ cups of fresh water, and salt (if using) to a high-powered blender. Blend on high for 2–3 minutes until smooth and pourable. The consistency should be slightly thinner than pancake batter. If too thick, add 1–2 tablespoons of water and blend again.
• Heat a large nonstick skillet over medium-high heat. Once hot, pour in about ⅓ cup of batter and quickly spread it in a circular motion using the back of a spoon or ladle to form a large, thin round.
• Cook for 1–2 minutes, or until bubbles appear and the surface looks dry. Loosen the edges with a spatula, flip, and cook for another 30 seconds. Transfer to a plate and repeat with the remaining batter.
• Store cooled tortillas in an airtight container in the fridge for up to 3 days or freeze with parchment between each wrap.

Video

Notes

Troubleshooting:
If your tortillas are sticking to the pan, there are usually two possible issues. First, the pan might not be hot enough—make sure it’s fully preheated before adding the batter. Second, the batter could be too thin. To fix this, blend in a few tablespoons of rolled oats to help thicken it. The tortillas may turn out slightly less pliable, but they’ll still be tasty and satisfying.

Nutrition

Calories: 146kcal | Carbohydrates: 30g | Protein: 6g | Fat: 1g | Saturated Fat: 0.3g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 0.4g | Sodium: 75mg | Potassium: 196mg | Fiber: 4g | Calcium: 9mg | Iron: 1mg