High Fiber Psyllium Wrap

GF V DF VG NF SF May 11, 2026

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Do you know those carb balance wraps? The ones that are low in calories with a ton of fiber? Well this is my homemade version of them. It's a crepe batter made from psyllium husk that's extremely low calorie and high fiber. This recipe makes 1 medium sized tortilla that contains an astounding 7 g of fiber in a measly 11 calories.

- 2 tbsp (10 g) Psyllium husks, whole
- 1/4 tsp (1.5 g) Salt
- 1/4 tsp (1.5 g) Baking powder
- 1/2 cup (120 g) Water

1. Preheat a 10" nonstick pan over medium heat with a tiny spray of oil

2. In a small bowl, whisk together psyllium husk, salt, and baking powder. Optionally add some garlic powder and onion powder (1/2 tsp, 1.5 g, each)

3. Pour in the water and whisk together. Wait 60-90 seconds for the psyllium husk to begin to gel

4. Pour your batter into the pan, and tilt the pan to spread the batter into a 10" circle

5. Over medium heat, cook on only 1 side for about 5 minutes, or until the bubbling stops and edges and center look set

6. Carefully remove to a plate using a silicone spatula

https://www.poormanprotein.com/recipes/psyllium-wrap

1 wrap
Calories: 11
Protein: 0 g
Fat: 0 g
Carbs: 9 g
Fiber: 7 g

Description

Do you know those carb balance wraps? The ones that are low in calories with a ton of fiber? Well this is my homemade version of them. It's a crepe batter made from psyllium husk that's extremely low calorie and high fiber. This recipe makes 1 medium sized tortilla that contains an astounding 7 g of fiber in a measly 11 calories.

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Time

Prep Time:

5 minutes

Cook Time:

5 minutes

Total Time:

10 minutes

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Cost

Total Cost:

Cost per Serving:

$0.25

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Ingredients

Serving(s)

2 tbsp Psyllium husks, whole
1/4 tsp Salt
1/4 tsp Baking powder
1/2 cup Water

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Instructions

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1. Preheat a 10" nonstick pan over medium heat with a tiny spray of oil
2. In a small bowl, whisk together psyllium husk, salt, and baking powder. Optionally add some garlic powder and onion powder (1/2 tsp, 1.5 g, each)
3. Pour in the water and whisk together. Wait 60-90 seconds for the psyllium husk to begin to gel
4. Pour your batter into the pan, and tilt the pan to spread the batter into a 10" circle

5. Over medium heat, cook on only 1 side for about 5 minutes, or until the bubbling stops and edges and center look set

6. Carefully remove to a plate using a silicone spatula

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Notes

1. This recipe makes one high fiber wrap. You can meal prep multiple of these and store in the freezer for later use.
   
   If making multiple ones at a time, I would recommend mixing each wrap's batter separately before cooking, instead of scaling up everything and simply adding to the bowl all together.
   
   Doing so will cause too much of the psyllium to gel, and the batter will be too thick to spread in the pan for any wrap after the first one
2. These soft and pliable wraps can be used for everything like crepes, wraps, sandwiches, quesadillas, or even pizza!

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Nutrition Facts

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Servings: 1

Serving Size: 1 wrap

Calories: 11

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Total Fat: 0.0g (0 %)

Sodium: 683mg (30 %)

Total Carbohydrate: 8.6g (3 %)

Fiber: 7.0g (25 %)

Net Carbs: 1.6g

Total Sugar: 0.0g

Protein: 0.0g (0 %)

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Vitamin B12: 0.0mcg (0 %)

Vitamin D: 0.0mcg (0 %)

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Calcium: 87mg (7 %)

Iron: 1.81mg (10 %)

Magnesium: 3mg (1 %)

Potassium: 223mg (5 %)

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Glycemic Index

:

19.3

Glycemic Load

:

1.6

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