Ingredients
-
1 cup For the Wrap Batter * Rolled Oats / Regular Oats
-
1/4 cup Flaxseeds
-
1/4 cup Chia Seeds
-
1 to 1.5 cup Water
-
saltas per taste
-
Black peppercrushed
-
1 Medium For the Avocado Spread - Ripe Avocado
-
1 tsp Lemon juice
-
salt
-
Black pepper
-
1 cup For the Masala Chickpea Salad - Boiled Chole
-
cooking oil
-
saltto taste
-
chilli powderto state
-
Turmericto state
-
Corriander powderto state
-
1.5 / 2 cups Mixed Veggies - cabbage, grated carrot, finely chopped bell peppers, and onion
About
Looking for a healthy breakfast or a quick weight loss recipe? This Oats Chia, and Flaxseeds Wrap is the perfect gluten-free, high-fibre meal prep solution. Packed with nutrient-dense ingredients like omega-3-rich chia seeds and flaxseeds, this easy oil-free wrap replaces processed flour tortillas with a wholesome, 3-ingredient liquid batter base.
I have paired this superfood seed wrap with a creamy, healthy avocado spread and a high-protein masala chickpea (chole) salad packed with crisp mixed vegetables. It is incredibly easy to make, holds its shape perfectly, and stays soft, making it an excellent healthy tiffin box recipe for school or work.
If you are trying to lose weight, build muscle, or just eat cleaner, give this plant-based wrap a try!
Health Benefits
* Heart & Brain Health: Flaxseeds and chia seeds are exceptional sources of plant-based Omega-3 fatty acids, which help reduce inflammation.
* Gut Health & Digestion: The combination of oats and superfood seeds provides massive digestive support, preventing blood sugar spikes.
* Sustained Energy: High-protein chickpeas combined with healthy fats from avocado keep your energy steady without an afternoon crash.
Nutritional Value (Per Wrap)
* Calories: ~165 kcal
* Protein: 5.5 g
* Fiber: 6.2 g (High dietary fiber content)
* Carbohydrates: 21 g (Complex, slow-releasing carbs)
* Fat: 6.8 g (Primarily Omega-3 and monounsaturated fats)
* Vitamins & Minerals: High in Magnesium, Manganese, Iron, Vitamin C, and Potassium.
* If using 1/2 tsp Oil per wrap: Add 22 Calories and 2.5g Fat.
Steps
|
1
Done
|
Making Wrap Batter - In a mixing bowl, take 1 cup rolled oats or any other regular oats. |
|
2
Done
|
Into that add 1/4th cup flaxseeds, 1/4th cup chia seeds and 1 cup water. |
|
3
Done
|
- Mix everything well and keep it aside for an hour. Then blend it smooth. |
|
4
Done
|
- In the batter, add salt and crushed black pepper. If the batter is very thick, add some more water and adjust the consistency. |
|
5
Done
|
Making Wrap - Heat the pan and grease it with oil. Spread the prepared laderful of batter thin on the hot tawa. And with help of few drops of oil or butter cook this wrap on both sides. |
|
6
Done
|
Making Avocado Spead - Mash ripe avocado . Into that add lemon juice, salt and crushed black pepper . Mix well and keep aside. |
|
7
Done
|
Making Wrap Salad - Heat the pan and add 1 tsp of oil and 1 cup boiled chole (chickpeas). |
|
8
Done
|
Into that add salt, chili powder, a pinch of turmeric and coriander powder. Toss the chickpeas into the masala. |
|
9
Done
|
Add this masala chickpeas into your choice of mixed veggies (I have taken mix cabbage, shredded carrot, finely chopped bell peppers and onion). |
|
10
Done
|
Into this salad squeeze lime juice, salt and pepper |
|
11
Done
|
Assembling the Wrap - Spread avocado mixture on the wrap, top fit up with salad and sprinkle some cheese on top. Healthy wrap is ready. Enjoy at home or give it for tiffin as well. |
