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Grab and Go Gluten Free Breakfast Wraps (3 Ways)

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by Lindsay Cotter Posted: April 12, 2017

Gluten-Free
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Eating a gluten free breakfast is important, even when you have a busy schedule. Make a breakfast wrap recipe – we have 3 different ideas, and they’re all full of wholesome ingredients! Then, you can enjoy a delicious, nutritious, gluten free breakfast on the go! They’re freezer-friendly, customizable, and kid-friendly, too.

stack of 3 gluten free breakfast wraps with wholesome, healthy ingredients in them

What if we could make eating gluten free part of healthy meal prep? Without even trying! Oh yes, it can be done, and this is a delicious idea that’s perfect for kids AND adults.

3 breakfast wraps being filled with healthy ingredients like blueberries, almond butter, oatmeal, and brown rice

 

 

The fillings for the gluten free breakfast wraps are ingredients similar to some of our favorite morning breakfast bowls.

Balanced in healthy fats, fruit, real food based gluten free carbs, and natural sugars! They are also vegetarian, so they will hold up well longer.

Oh and because we really are big kids and what kid does not like a sweet breakfast? Haha.

wild blueberries on a white background

Gluten free breakfast wrap recipes

*NOTES FOR VIDEO*

There are more ingredients added to each wrap so you can see what’s in them. Feel free to adjust the amount to tailor your calorie needs.

*NOTES* Just use those leftover oats/rice for filling. No wasting here!

 

WRAP IDEA #1

The Perfect Parfait

This wrap has a filling of Udis Gluten Free Vanilla Granola, Greek yogurt (or coconut yogurt if you need dairy free), and raspberry preserves or jam.

gluten free breakfast - raspberry preserves, gluten free oats and Greek yogurt spread onto a tortilla

BREAKFAST WRAP RECIPE #2

Chunky Monkey Oatmeal Breakfast Wrap

Peanut butter, banana, dark chocolate chips, and cooked oats with a bit of cocoa powder mixed in.

Feel free to add in nuts. Heck just throw in some of my chunky monkey trail mix for crunch.

gluten free breakfast wrap (open faced) with slices of banana, cooked chocolate oatmeal and nut butter

GLUTEN FREE BREAKFAST RECIPE  #3

Almond Berry Cinnamon (ABC) Rice Porridge Wrap

Cooking the rice in part coconut milk gives it a flavor similar to my original gluten free breakfast idea, coconut rice porridge. Plus, it gives the rice a little sweetness.

It’s the perfect “resistance” starch filler. Good for the gut!  Then, just add some berries, cinnamon, and almond butter. BAM!


overhead image of large corn tortilla covered with nut butter, cooked brown rice, cooked oats, and blueberries

Nutrition Per Wrap will Vary. 375-435 calories Per FULL wrap.

Which breakfast wrap recipe would you try first? Or would you create your own?

I’d love more ideas, so please share yours with me in the comments section!

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3 breakfast wraps being filled with healthy ingredients like blueberries, almond butter, oatmeal, and brown rice

Grab and Go Gluten Free Breakfast Wraps (3 Ways)


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  • Author: Lindsay Cotter
  • Total Time: 30 minutes
  • Yield: 3 large or 6 half wraps or more 1x
  • Diet: Gluten Free
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Description

Having a gluten free breakfast is important, even on a busy schedule. Make this breakfast wrap recipe so you can take one on the go!


Ingredients

Scale
  • 3 Large Gluten Free Tortillas

3 Breakfast Wrap IDEAS:

FILLING #1

  • ¼ to ½ cup cooked rice (best cooked with some nut milk)
  • 2 tsp ground cinnamon
  • 1 tbsp almond butter
  • 1 dash ground ginger
  • 1 tbsp honey or maple syrup
  • 2–3 tablespoon nuts (optional)

FILLING #2

  • ¼ cup chocolate oats, cooked (See notes for instructions)
  • 1 tbsp peanut butter (melted)
  • ½ medium banana
  • 1 to 2 tablespoon dark chocolate chips
  • 1 dash sea salt
  • 1 to 2 tablespoon chopped nuts (optional)

FILLING #3

  • ¼ cup gluten free vanilla granola
  • 1 to 2 tablespoon raspberry jam or preserves
  • 2 to 3 oz plain or vanilla Greek yogurt

For Cooking the Rice/Oats in Large Batches

  • ½ to ⅔ cup brown or white Rice (to make 1 to 1.5 cups cooked)
  • ½ to ⅔ cup gluten free oats (to make about 1 cup cooked)
  • coconut or almond milk (for cooking rice and oats)
  • water (for cooking rice and oats)

Instructions

  1. First cook your rice and oats, or you can use cooked leftovers if you have them. See notes below on how to make large batches of rice/oats.

PREP

  1. For cooked gluten free oatmeal: After cooking, stir in chocolate chips or unsweetened cocoa. (See notes for how to cook oats)
  2. For the cooked rice: After cooking, add in 1 teaspoon cinnamon and optional nuts.
  3. Heat each gluten free wrap in the microwave for 10 -15 seconds to make them easier to fold.
  4. Warm the nut butters so they melt and spread evenly on the tortillas.
  5. Fill each tortilla with ingredients.
  6. Start by folding up the bottom edge of each tortilla and then roll the wrap all the way.
  7. Place each tortilla on top of a large aluminum foil square. Roll tightly, folding at the ends. Place in freezer until ready to use.
  8. For reheating from frozen, place in toaster oven or large oven at 350 F. until thawed and warm. Check at 10 and 15 minutes so the yogurt doesn’t melt.

Notes

Rice and Oat Cooking times and Ingredients

You will need to have at least ½ cup cooked gluten free oats and rice beforehand. Leftovers from another recipe are great. Here’s how I cook larger oat/rice batches for easier meal prep

For Oats – You can cook them in a rice maker, Instant Pot, on the stove top, or microwave.

  • ½ cup gluten free oats
  • ½ cup water
  • ½ cup coconut milk or almond milk.
  • Cook according to package directions. Cook to desired consistency. Stir in 1 tablespoon honey, 1 tablespoon cocoa powder, or 3-4 tablespoon dark chocolate chips. Add 2 tablespoon almonds/nuts if desired.

For the Rice/Brown Rice (stove-top or rice cooker)

  • ½ to ⅔ cup rice
  • 1 cup water
  • ⅓ cup coconut milk or almond milk
  • 1 tablespoon honey or maple syrup
  • ½ to 1 tablespoon cinnamon
  1. Cook in rice cooker or on stove top for 20 minutes
  • Prep Time: 20 min
  • Cook Time: 10 min
  • Category: breakfast
  • Cuisine: American

Keywords: gluten free breakfast wrap, breakfast wrap recipe

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This is the nutrition for the Chunky Monkey, the most filling of them all!  This is based on ingredient listed above, without nuts.

Chunky Monkey gluten free breakfast wrap  -nutritional information

Well guys, that’s a wrap! Literally. And I’m officially hungry for a second gluten free breakfast.

Who wants one?

overhead photo: 3 gluten free breakfast wraps covered with aluminum foil and labels: chunky monkey, berry, parfait

 

 

These sweet Gluten Free breakfast wraps are the perfect grab and go breakfast! Portable, freezer friendly, and filled with wholesome simple ingredients! Literally a healthy breakfast bowl wrapped up to go, 3 ways! Healthy breakfast wraps will satisfy your hunger and busy schedule. www.cottercrunch.com #udisglutenfree

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Categories: Breakfasts, Gluten-Free, Has Video Tags: breakfast, gluten free breakfasts, kid friendly, meal prep, portable

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Lindsay Cotter of Cotter Crunch

About Lindsay

Hi, y’all, I’m Lindsay Cotter, a Nutrition Specialist with a focus on Gluten-Free eating. I love creating delicious nourishing food that anyone can enjoy.

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  1. Molly

    09/07/2022 at 10:54 AM

    Hi I was wondering if you could thaw these in the fridge overnight? Or do they do better in the oven?

    Reply
    • Avatar photoLindsay Cotter

      09/07/2022 at 7:38 PM

      It depends on the brand of tortilla. I wouldn’t use the wrap with yogurt filling either. We are updating this recipe so definitely let me know your thoughts.

      Reply
  2. Karin

    04/20/2018 at 6:56 PM

    How well would these just hold up in the refrigerator, let’s say for up to 5 days? Our toaster oven is on the fritz and I don’t like to use the microwave in the morning. I usually do meal prep one week at a time and I would only need 3 done for meals during the week. Thanks!

    Reply
    • Avatar photoLindsay Cotter

      04/20/2018 at 9:09 PM

      YOu mean not freezing, just wrapping them in fridge? I think they would be great! THe parfait wrap might get soggy, but you could use cream cheese instead of yogurt for that one. YUM!

      Reply
  3. 192.168.1.1 login

    09/17/2017 at 11:12 PM

    This is great, That’s a great website, it really is what I was looking for, thank you for sharing!

    Reply
  4. Robbie - Caterers Yorkshire

    08/10/2017 at 5:28 AM

    Love this, i’m always looking for exciting breakfast recipes, i love the fact you can make them fast rather than having to prepare for hours every morning! thanks so much for sharing

    Reply
  5. Amy

    04/18/2017 at 8:53 AM

    What great ideas! Thanks for sharing!

    Reply
  6. Jessica @Nutritioulicious

    04/13/2017 at 6:42 PM

    Love all of these flavor combos! Wish i had a stash of these for the week already!

    Reply
    • Lindsay Cotter

      04/13/2017 at 8:55 PM

      Thanks, Jessica!

      Reply
  7. Julie @ Running in a Skirt

    04/13/2017 at 8:14 AM

    What a great idea! I love the unexpected flavors you put in these! They look amazing.

    Reply
    • Lindsay Cotter

      04/13/2017 at 8:51 PM

      Yes, a sweet surprise on the inside! hehe Thanks, Julie!

      Reply
  8. Bethany @ athletic avocado

    04/13/2017 at 8:05 AM

    Uhhhh where were these wraps when I woke up late in highshcool and barely had a chance to brush my teeth, let alone eat breakfast! I would had loved to grab the chunky monkey wrap and eat it on the bus! These sweet wraps are the epitome of the perfect sweet breakfast that can be made ahead of time!

    Reply
    • Lindsay Cotter

      04/13/2017 at 8:49 PM

      I hear ya! lol But, hey, at least we got ’em now! 😉
      Thanks!

      Reply
  9. Lynn | The Road to Honey

    04/13/2017 at 7:53 AM

    Oh my garsh Lindsay. . .I want each and every one of these beauties. Not only are they terrific for brekky but they would also make a tasty post workout meal. And wow on the triathlon racing. I’ve always been a gym rat (mostly weight training) but the hubby and I are starting cross fit and he’s trying to convince me that I really need to do the Super Spartan with him. . .so these wraps will definitely come in handy.

    Reply
    • Cotter Crunch

      04/13/2017 at 10:44 AM

      Of fun!! I’ve done one spartan race. Haha it was hard! Keep me posted Lynn

      Reply
  10. Laura @ Sprint 2 the Table

    04/13/2017 at 12:14 AM

    We are so very spoiled working from home… but I’m realizing that we really do need to do some better planning. I take for granted that I can cook whenever… and then all the sudden we’re starving and just end up going out.

    Reply
    • Cotter Crunch

      04/13/2017 at 10:46 AM

      Haha I so get that! Why aren’t we neighbors again?

      Reply
  11. Emily

    04/12/2017 at 11:02 PM

    WOWWEEEE; you know how to top those wraps girl. I can just see your foodie brain dreaming up combos all the time.

    One of my favorite combos would be any sort of nut butter, jam, yogurt and some nuts or chocolate or raisins for crunch.

    Or you could do:

    Nut Butter
    Oatmeal (Dry or cooked)
    Raisins
    Cinnamon!

    Reply
    • Cotter Crunch

      04/13/2017 at 10:45 AM

      Omg I gotta try that next!

      Reply
  12. Jody - Fit at 59

    04/12/2017 at 5:03 PM

    They all look amazing!!!!!! I want gluten though! 🙂

    Reply
    • Cotter Crunch

      04/12/2017 at 6:55 PM

      you got it!

      Reply
  13. Kristina @ Love & Zest

    04/12/2017 at 2:56 PM

    YOU are a culinary genius. Parfait wrap! Really?? Genius. I’m loving this. Thanks for sharing!

    Reply
    • Lindsay Cotter

      04/13/2017 at 8:47 PM

      Let me know if you try these Kristina! Thanks!

      Reply
  14. Sarah | Well and Full

    04/12/2017 at 2:52 PM

    Granola yogurt wraps?? GENIUS!! I need this in my life as soon as possible!!

    Reply
    • Cotter Crunch

      04/13/2017 at 10:45 AM

      Trade you for your bagel sandwich?

      Reply
  15. Katie

    04/12/2017 at 1:43 PM

    LOVE this idea!!! Chunky Monkey is calling my name :)))

    Reply
    • Cotter Crunch

      04/12/2017 at 6:55 PM

      so thought of you!

      Reply
  16. Kavey at Kavey Eats

    04/12/2017 at 1:18 PM

    Definite lightbulb moment on this idea of sweet wraps, so great to make a portable breakfast too!

    Reply
    • Lindsay Cotter

      04/13/2017 at 8:45 PM

      Yes, perfect for grab and go on busy mornings! Thanks!

      Reply
  17. Dorothy at Shockingly Delicious

    04/12/2017 at 12:47 PM

    Very inventive combos you made! And oh yeah, how crucial is the labeling!

    Reply
    • Cotter Crunch

      04/12/2017 at 6:55 PM

      thanks Dorothy!

      Reply
  18. Christine

    04/12/2017 at 12:40 PM

    Oh, yes! Loving the fillings here. Can I have this for lunch and dinner too? 🙂 Gotta check out that Udi wrap. I eat the bread but have never tried the wraps.

    Reply
    • Lindsay Cotter

      04/13/2017 at 8:43 PM

      You definitely need to try the wraps! These for lunch and dinner are totally allowed too! hehe

      Reply
  19. Kat

    04/12/2017 at 12:17 PM

    Woman – you are photography goals. Just thought I’d tell you that 😉

    Reply
    • Cotter Crunch

      04/12/2017 at 7:39 PM

      Oh thank you friend. You are too kind! xxoo

      Reply
  20. Raksha

    04/12/2017 at 12:13 PM

    what a nice idea of making these healthy wraps. Loved them. Love the images.

    Reply
    • Lindsay Cotter

      04/13/2017 at 8:41 PM

      Thanks, Raksha!

      Reply
  21. Kerri Olkjer

    04/12/2017 at 12:12 PM

    These are completely brilliant!! I didn’t even realize you could buy gluten-free tortillas.

    Reply
    • Lindsay Cotter

      04/13/2017 at 8:39 PM

      Yes, Udi’s gluten-free tortillas are delicious! Hope you try these! Thanks!

      Reply
  22. Kim @ Three Olives Branch

    04/12/2017 at 11:58 AM

    What a great idea! I love that there are different options to easily shake things up and not get bored. Those Udi’s tortillas look delicious!

    Reply
    • Lindsay Cotter

      04/13/2017 at 8:37 PM

      Yes, we are loving them! Thanks!

      Reply
  23. Matt

    04/12/2017 at 11:47 AM

    These are so ridiculously fun and healthy!

    Reply
    • Cotter Crunch

      04/12/2017 at 7:39 PM

      Haha thanks Matt! Let me know if you or the boys try them!

      Reply
  24. Sarah

    04/12/2017 at 9:53 AM

    Oh my goodness they all look so good, how do I decide? If there were just 2 it would be easy and I would go halfsies with one of the girls but 3, not sure that 1/3 of each would do it for me.

    Reply
    • Lindsay Cotter

      04/13/2017 at 8:36 PM

      Haha!! Yeah, 1/3 wouldn’t do for me either!

      Reply
  25. Maria

    04/12/2017 at 8:48 AM

    I want all three! I’ve also been into the rice for breakfast but always threw an egg on top, never thought of peanut butter!

    Reply
    • Lindsay Cotter

      04/13/2017 at 9:22 AM

      You’ll love with the peanut butter Maria! All three are a must make for sure!

      Reply
  26. Jennifer

    04/12/2017 at 8:40 AM

    I definitely need to try these tortillas — and mmm to all your filllings

    Reply
    • Lindsay Cotter

      04/13/2017 at 9:20 AM

      Yes, go for it Jennifer! Thanks!

      Reply
  27. Carrie this fit chick

    04/12/2017 at 7:47 AM

    Such a cute idea to do sweet wraps! I haven’t made one of those in years!

    Reply
    • Lindsay Cotter

      04/13/2017 at 9:19 AM

      No time like the present then right?! hehe Would love to know if you make these!

      Reply
  28. Megan @ Skinny Fitalicious

    04/12/2017 at 6:13 AM

    SO yummy! I want all three for breakfast!

    Reply
    • Lindsay Cotter

      04/13/2017 at 9:18 AM

      I know right?! Just might have done that myself! hehe

      Reply
  29. Erin @ The Almond Eater

    04/12/2017 at 5:43 AM

    I don’t know if I’ve ever thought of a sweet breakfast burrito before–rather than a savory–but I’m totally on board! Gimme the chocolate PB one nowwwwww.

    Reply
    • Lindsay Cotter

      04/13/2017 at 9:16 AM

      So delicious! You’ll love!

      Reply
  30. Susie @ Suzlyfe

    04/12/2017 at 5:38 AM

    OMG I can’t decide? I can I make a wrap stack and instead of wrapping them have them as if they were pancakes one on top of the other?

    Reply
    • Cotter Crunch

      04/12/2017 at 7:43 AM

      that’s genius!

      Reply

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Lindsay Cotter of Cotter Crunch

About Lindsay

Hi, y’all, I’m Lindsay Cotter, a Nutrition Specialist with a focus on Gluten-Free eating. I love creating delicious nourishing food that anyone can enjoy.

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