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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)

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


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!


  • 3 Large Gluten Free Tortillas

3 Breakfast Wrap IDEAS:


  • 1/4 to 1/2 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
  • 23 tbsp nuts (optional)


  • 1/4 cup chocolate oats, cooked (See notes for instructions)
  • 1 tbsp peanut butter (melted)
  • 1/2 medium banana
  • 1 to 2 tbsp dark chocolate chips
  • 1 dash sea salt
  • 1 to 2 tbsp chopped nuts (optional)


  • 1/4 cup gluten free vanilla granola
  • 1 to 2 tbsp raspberry jam or preserves
  • 2 to 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 (to make 1 to 1.5 cups cooked)
  • 1/2 to 2/3 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)


  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.


  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 tsp 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.


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.

  • 1/2 cup gluten free oats
  • 1/2 cup water
  • 1/2 cup coconut milk or almond milk.
  • Cook according to package directions. 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 if desired.

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

  • 1/2 to 2/3 cup rice
  • 1 cup water
  • 1/3 cup coconut milk or almond milk
  • 1 tbsp honey or maple syrup
  • 1/2 to 1 tbsp 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