Gluten Free
Jump to VideoGluten-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! This healthy breakfast wraps recipe will satisfy your hunger on a busy schedule.
Hey hey! So I’m sharing something a little different, but fun and helpful for you today! I’ve partnered with Udis Gluten Free to bring you 3 GRAB and GO GLUTEN FREE BREAKFAST WRAPS (SWEET STYLE)! We are thankful for their wonderful Gluten free products and allowing me to continue to share and create gluten free recipes.
Can I be honest with you? Um. I didn’t realize how lucky I was to be working from home until my husband switched careers. Yes, meal prep bowls and grab and go gluten free wraps were pretty non existent during our triathlon career days. I was (okay, I still am) a Sherpa wife that had time to make meals and snacks to feed “the crew” from home whenever. Gasp! The luxury I know. But still, food prep should be a good thing to implement, no matter the career or lifestyle, yes? Just ask my friend the Lindsay from the Lean Green Bean! She is my meal/food prep inspiration and devotes a whole Sunday to it! I love it!
Which brings me back to this whole grab and go concept. What if we could make eating gluten free part of healthy meal prep? Without even trying! Oh yes, it can be done! That I know and practice already! Phew! 
You see, despite the convenience of working from home, my husband is still very much active and training. Even with a real Job now. Which means breakfast to go is a must! He doesn’t eat much before a morning workout because he’s usually out the door before 7am. Sure he could easily grab a quick bite at a coffee shop on the way, but that’s not cheap either, nor is it usually healthy. So we decided to come up with a game plan.
Freezer friendly gluten free breakfast wraps, made with Udis Gluten Free Tortillas.
Soft, tasty, gluten free tortillas. YEA! TOTAL GAME CHANGERS Ya’ll!
I filled the gluten free breakfast wraps with 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 would hold up well longer. Oh and because we really are big kids and what kid does not like a sweet breakfast? Haha.
Ready to find out what’s in these UDIS GLUTEN FREE Tortillas? Oh You’re gonna looooove!
HOW TO MAKE Gluten Free Breakfast wraps – 3 Ways!
*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!
1st way!
I call this the perfect Parfait wrap. Get it? Haha! Parfait is perfect in French. I know. I’m corny. This wrap is filled with Udis Gluten Free Vanilla Granola, Greek yogurt (or coconut yogurt if you need dairy free), and raspberry preserves or jam.
2nd way to make the gluten free breakfast wraps!
The CHUNKY MONKEY oatmeal breakfast wrap! Peanut butter, banana, dark chocolate chips, banana, and cooked oats with a bit of cocoa powder mixed in. Feel free to add in extra walnut or nuts. Heck just throw in some of my chunky monkey trail mix for crunch! A Cotter crunch! Oh gosh, I gotta stop the cornball-ness.
3rd way!
The nontraditional (but one of my favs). Almond Berry Cinnamon (ABC) Rice Porridge Wrap. I cooked rice in part coconut milk to make it taste more like my original breakfast coconut rice porridge. It also gives the rice a little sweetness. It’s the perfect “resistance” starch filler. Good for the gut! Then just add in your berries, cinnamon, and almond butter. BAM!
Nutrition Per Wrap will Vary. 375-435 calories Per FULL wrap.
Print
Grab and Go Gluten-Free Breakfast Wraps (3 Ways)
- Prep Time: 20 min
- Cook Time: 10 min
- Total Time: 30 minutes
- Yield: 3 large or 6 half wraps or more 1x
Print Recipe
Pin RecipeDescription
Healthy Grab and Go Gluten-Free Breakfast Wraps (3 Ways)
Ingredients
- 3 Udis Gluten Free Large Tortillas
- Foil to wrap
DIFFERENT FILLINGS BELOW:
FILLING ONE-:
- 1/4 – 1/2 cup cooked rice (best cooked with a little milk)
- 2 tsp Cinnamon
- 1 tbsp almond butter
- dash Ginger
- 1 tbsp honey or maple syrup
- 2–3 tbsp nuts (optional)
FILLING TWO:
- 1/4 cup chocolate oats (cooked. See notes for instructions)
- 1 tbsp peanut butter (melted)
- 1/2 banana
- 1–2 tbsp dark Chocolate chips
- dash of sea salt
- 1–2 tbsp chopped nuts (optional)
FILLING THREE:
- 1/4 cup Gluten Free vanilla granola (Udis)
- 1–2 tbsp raspberry jam or preserves
- 2–3 oz Plain or Vanilla Greek yogurt
- For Cooking the Rice/Oats in Large Batches:
- 1/2 to 2/3 cup Brown or White Rice (about 1 cup to 1 1/2 cup cooked)
- 1/2 to 2/3 cup Gluten Free oats (about 1 cup cooked)
- coconut or almond milk (for rice and oats)
- water (for rice and oats)
Instructions
- First make your rice/oats if you don’t have any leftovers.
- see notes on how to make the large batches of rice/oats.
Prep
- For cooked gluten free oatmeal, stir in Chocolate Chips or cocoa after cooked. (See notes for how to cook oats)
- For the cooked rice, add in 1 tsp cinnamon and optional nuts after cooked.
- Heat each Udis Gluten Free tortilla wrap in the microwave for 10 -15 seconds so they can fold easily.
- Warm the nut butters so they melt and spread evenly on tortillas.
- Then fill each tortilla with ingredients.
- Fold each tortilla at the bottom, roll up.
- Place each tortilla in a large square foil piece of paper.
- Roll tightly folding at the ends. Place in freezer until ready or take and eat!
- For reheating from frozen, place in toaster oven or large oven at 350F until thawed and warmed. 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 a recipe are great! Or instant! Here’s how I cooked them beforehand for the wraps. Larger oat/rice batches for meal prep
- For Oat Mix – You can make in the rice maker, stove top, or Microwave. 1/2 cup Gluten Free Oats , 1/2 cup water, ½ coconut milk or almond milk. Cook according to directions on stove-top or microwave. Cook to desired consistency. Stir in 1 tbsp honey, 1 tbsp cocoa powder, or 3-4 tbsp dark chocolate chips. Add 2 tbsp almonds/nuts
- For the Rice/Brown Rice (stove-top or rice cooker). ½ to 2/3 cup rice, 1 cup water , 1/3 cup coconut milk or almond milk, 1 tbsp honey or maple syrup, ½ to 1 tbsp cinnamon. Cook in Rice cooker or on stove top (20 minutes)
Estimated Nutrition Each wrap is around 400 -450 calories 45-55 carbs 12-19 grams healthy fats, 3-6 grams of fiber, 10-15 grams of sugar, and 7-12 grams protein. Slice in half to lighten calories. Chunky monkey wrap is most nutrient/calorie dense. See blog post for calories there.
*Adjust filling to our calorie needs- More or less if needed*
- Category: breakfast
- Cuisine: breakfast
I’m going to give the Nutrition For the Chunky Monkey, the most filling! This is based on ingredient listed above without added nuts.
Well guys, that’s a wrap! Literally. And I’m officially hungry a second breakfast.
Who wants one?
Which breakfast wrap would you try first? Or would you create your own?
I’d love more ideas, so please share! Mmm k?
Keep up with the compassionate fun loving Udi’s Gluten Free on social media. They are full of gluten free inspiration! Facebook , Twitter, Instagram, Pinterest
Cheers!
Hi, I’m Lindsay! Gluten Free Nutrition Specialist, food photographer and author of 
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Susie @ Suzlyfe says
April 12, 2017 at 5:38 AMOMG 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?
Cotter Crunch says
April 12, 2017 at 7:43 AMthat’s genius!
Erin @ The Almond Eater says
April 12, 2017 at 5:43 AMI 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.
Lindsay Cotter says
April 13, 2017 at 9:16 AMSo delicious! You’ll love!
Megan @ Skinny Fitalicious says
April 12, 2017 at 6:13 AMSO yummy! I want all three for breakfast!
Lindsay Cotter says
April 13, 2017 at 9:18 AMI know right?! Just might have done that myself! hehe
Carrie this fit chick says
April 12, 2017 at 7:47 AMSuch a cute idea to do sweet wraps! I haven’t made one of those in years!
Lindsay Cotter says
April 13, 2017 at 9:19 AMNo time like the present then right?! hehe Would love to know if you make these!
Jennifer says
April 12, 2017 at 8:40 AMI definitely need to try these tortillas — and mmm to all your filllings
Lindsay Cotter says
April 13, 2017 at 9:20 AMYes, go for it Jennifer! Thanks!
Maria says
April 12, 2017 at 8:48 AMI want all three! I’ve also been into the rice for breakfast but always threw an egg on top, never thought of peanut butter!
Lindsay Cotter says
April 13, 2017 at 9:22 AMYou’ll love with the peanut butter Maria! All three are a must make for sure!
Sarah says
April 12, 2017 at 9:53 AMOh 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.
Lindsay Cotter says
April 13, 2017 at 8:36 PMHaha!! Yeah, 1/3 wouldn’t do for me either!
Matt says
April 12, 2017 at 11:47 AMThese are so ridiculously fun and healthy!
Cotter Crunch says
April 12, 2017 at 7:39 PMHaha thanks Matt! Let me know if you or the boys try them!
Kim @ Three Olives Branch says
April 12, 2017 at 11:58 AMWhat 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!
Lindsay Cotter says
April 13, 2017 at 8:37 PMYes, we are loving them! Thanks!
Kerri Olkjer says
April 12, 2017 at 12:12 PMThese are completely brilliant!! I didn’t even realize you could buy gluten-free tortillas.
Lindsay Cotter says
April 13, 2017 at 8:39 PMYes, Udi’s gluten-free tortillas are delicious! Hope you try these! Thanks!
Raksha says
April 12, 2017 at 12:13 PMwhat a nice idea of making these healthy wraps. Loved them. Love the images.
Lindsay Cotter says
April 13, 2017 at 8:41 PMThanks, Raksha!
Kat says
April 12, 2017 at 12:17 PMWoman – you are photography goals. Just thought I’d tell you that 😉
Cotter Crunch says
April 12, 2017 at 7:39 PMOh thank you friend. You are too kind! xxoo
Christine says
April 12, 2017 at 12:40 PMOh, 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.
Lindsay Cotter says
April 13, 2017 at 8:43 PMYou definitely need to try the wraps! These for lunch and dinner are totally allowed too! hehe
Dorothy at Shockingly Delicious says
April 12, 2017 at 12:47 PMVery inventive combos you made! And oh yeah, how crucial is the labeling!
Cotter Crunch says
April 12, 2017 at 6:55 PMthanks Dorothy!
Kavey at Kavey Eats says
April 12, 2017 at 1:18 PMDefinite lightbulb moment on this idea of sweet wraps, so great to make a portable breakfast too!
Lindsay Cotter says
April 13, 2017 at 8:45 PMYes, perfect for grab and go on busy mornings! Thanks!
Katie says
April 12, 2017 at 1:43 PMLOVE this idea!!! Chunky Monkey is calling my name :)))
Cotter Crunch says
April 12, 2017 at 6:55 PMso thought of you!
Sarah | Well and Full says
April 12, 2017 at 2:52 PMGranola yogurt wraps?? GENIUS!! I need this in my life as soon as possible!!
Cotter Crunch says
April 13, 2017 at 10:45 AMTrade you for your bagel sandwich?
Kristina @ Love & Zest says
April 12, 2017 at 2:56 PMYOU are a culinary genius. Parfait wrap! Really?? Genius. I’m loving this. Thanks for sharing!
Lindsay Cotter says
April 13, 2017 at 8:47 PMLet me know if you try these Kristina! Thanks!
Jody - Fit at 59 says
April 12, 2017 at 5:03 PMThey all look amazing!!!!!! I want gluten though! 🙂
Cotter Crunch says
April 12, 2017 at 6:55 PMyou got it!
Emily says
April 12, 2017 at 11:02 PMWOWWEEEE; 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!
Cotter Crunch says
April 13, 2017 at 10:45 AMOmg I gotta try that next!
Laura @ Sprint 2 the Table says
April 13, 2017 at 12:14 AMWe 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.
Cotter Crunch says
April 13, 2017 at 10:46 AMHaha I so get that! Why aren’t we neighbors again?
Lynn | The Road to Honey says
April 13, 2017 at 7:53 AMOh 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.
Cotter Crunch says
April 13, 2017 at 10:44 AMOf fun!! I’ve done one spartan race. Haha it was hard! Keep me posted Lynn
Bethany @ athletic avocado says
April 13, 2017 at 8:05 AMUhhhh 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!
Lindsay Cotter says
April 13, 2017 at 8:49 PMI hear ya! lol But, hey, at least we got ’em now! 😉
Thanks!
Julie @ Running in a Skirt says
April 13, 2017 at 8:14 AMWhat a great idea! I love the unexpected flavors you put in these! They look amazing.
Lindsay Cotter says
April 13, 2017 at 8:51 PMYes, a sweet surprise on the inside! hehe Thanks, Julie!
Jessica @Nutritioulicious says
April 13, 2017 at 6:42 PMLove all of these flavor combos! Wish i had a stash of these for the week already!
Lindsay Cotter says
April 13, 2017 at 8:55 PMThanks, Jessica!
Amy says
April 18, 2017 at 8:53 AMWhat great ideas! Thanks for sharing!
Robbie - Caterers Yorkshire says
August 10, 2017 at 5:28 AMLove 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
192.168.1.1 login says
September 17, 2017 at 11:12 PMThis is great, That’s a great website, it really is what I was looking for, thank you for sharing!
Karin says
April 20, 2018 at 6:56 PMHow 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!
Lindsay Cotter says
April 20, 2018 at 9:09 PMYOu 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!