Veg filled pancake wrap

Okay, it’s a rubbish title, but a tasty, quick, colourful and healthy food!

I’m calling it a pancake wrap, as it really is part way between the two, it’s made out of a batter, but is a bit more substantial than a pancake!

The pancake wrap holds together well, and the filling is full of the tastes of summer! Sweet carrot, peppery rocket, bright tomatoes,crunchy celery, creamy avocado.. the tangy dressing really lifts the wrap and pulls the flavours together.


I’m using a mix of flours for the wrap but a pre-mixed gluten free plain flour should work in the same way.

The side I’m serving it with is our crispy potatoes to make a really filling meal.

Serves 2.


For the pancake wrap

50g potato flour

40g brown rice flour

10g tapioca flour

100ml water

1tsp oil (I used sunflower)

Half a teaspoon dried tarragon (not essential but very tasty)

Pinch of salt

For the veg

1 carrot scrubbed and cut into strips with a vegetable peeler

Large handful of Rocket

1 celery stick chopped

1 tomato sliced

Half an avocado sliced

About 2 tablespoons fresh coriander leaves

For the dressing

1tbsp extra virgin olive oil

Juice of half a lime

1 teaspoon cider vinegar

Pinch of salt

Heat a frying pan.

Mix together all the dry ingredients for the pancake wrap, so the flours are incorporated with each other, then whisk in the wet ingredients. Pour half of the mix into the hot pan and swirl round quickly to cover as much of the pan as possible, cook till the top looks dry then flip and cook for another couple of minutes.

Whisk together all the ingredients for the dressing.

Plate up by piling the veg onto the pancake wrap, then drizzle over the dressing and roll up for eating!


By A

6 thoughts on “Veg filled pancake wrap

  1. Ooo Alex I love it! πŸ™‚ and the title says what it is and isn’t rubbish at all! πŸ™‚ I’m always making breads (almost every day) but usually use oat flour (and a mix of others)… I’d put exactly what you’ve put in yours but add some houmous too πŸ™‚ I love your carrot strips – I was convinced they were peppers from the photo! πŸ˜› I must get me some tapioca flour to try if I can find space among the gram, cassava, coconut, rice, oat, millet ,potato flours…

    Liked by 1 person

    • Ooh I keep meaning to try oat flour! I’ll put it on my shopping list πŸ™‚ I think, and I could well be wrong, that tapioca flour is the same thing as cassava flour, it makes things stretchier! Glad you don’t think the title is rubbish, I was struggling! πŸ˜‰

      Liked by 1 person

      • Just buy oats (GF for Ellie) and blitz them up! Far cheaper! πŸ™‚ Cassava & Tapioca flours I believe are from the same plant but go through different processes? Cassava is the whole root and tapioca is just the starchy part?

        Liked by 1 person

      • We’ll try that with the oats, thanks for the tip! We have used cassava flour instead of tapioca in the past and it has a similar effect, maybe it depends on the brand but we just use a little more cassava versus tapioca πŸ™‚

        Liked by 1 person

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