2-Ingredient Chia Oat Wraps (No Kneading, No Rolling Pin!)

by The Healthy Lab — ★★★★★ Leave a review

No rolling pin. No kneading. No yeast. Just a blender and a pan. These high-fibre, gut-healthy wraps flex without cracking — and they're ready for your weekly meal prep in under 30 minutes.

Why buy processed tortillas when you can make these high-fibre, gut-healthy wraps in a blender? The chia seeds are the secret — they absorb water and create a batter that sets into wraps that never crack when you fold them.

Everything goes in the blender. You wait 15 minutes while the chia does its thing. Then you pour, spread, and cook. That's it. Avocado and scrambled eggs inside these is an elite combination — but fill them with whatever you love.

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2-Ingredient Chia Oat Wraps

by The Healthy Lab | ★★★★★

Blender wraps made from oats and chia seeds. High-fibre, gut-healthy, never crack. Perfect for meal prep.

Makes

8 wraps

Prep Time

5 min

Rest Time

15 min

Cook Time

~5 min each

Equipment

🔄 Blender
🍳 Non-stick pan or skillet
🥄 Ladle or ⅓ cup measure for pouring
🧑‍🍳 Spatula for flipping

Ingredients

Scale:

Instructions

1

Blend everything together — add oats, chia seeds, water, salt and garlic powder to a blender. Blend until completely smooth with no oat chunks.
2

Rest the batter for 15 minutes. ⚠️ CRUCIAL STEP — Don't skip!
The chia seeds need time to absorb the water and thicken the batter. This is what makes the wraps flexible and crack-free.
3

Heat a lightly oiled pan over medium heat. Pour ⅓ cup of batter and immediately spread it thin in a circular motion.
4

Cook for 3–4 minutes until the edges lift and the surface looks set. Flip and cook 1–2 minutes more until lightly golden.
5

Fill and fold! Avocado and scrambled eggs is elite. But hummus and roasted veg, chicken and tzatziki, or anything you love works beautifully.

Notes

⏰ Don't skip the 15-minute rest — this is what thickens the batter and makes the wraps flexible.
🌡️ Medium heat is key — too hot and the wrap burns before the centre sets.
🫙 Batter consistency — should pour like thin pancake batter. If too thick, add a splash of water.
❄️ Meal prep — stack cooled wraps with parchment between each. Fridge up to 4 days, freeze up to 1 month.
🌾 Gluten-free? — Use certified GF oats and you're all set.