To eat carbs or not to eat carbs, that is the question. We know that not all carbs are created equally, but do the differences matter? From your health’s perspective, the answer is a definite yes…

We hear about carbohydrates all the time. All too often, a new diet comes along promising to be the answer to every weight watcher’s prayers. And often, the “answer” revolves around carbohydrates, from cutting them out of your diet completely, to drastically reducing them on two days a week, to…whatever.

Carbohydrates – sugars, starches, and fibers – are found in fruits, grains, vegetables, and milk products. They are one of the basic food groups, and although unpopular in many trendy diets, are important to our health.

Carbohydrates are a major food source, and a key form of energy. 

Refined carbohydrates

Low carb diets restrict the consumption of carbohydrates such as those found in sugary foods, pasta, and bread. These carbohydrates, also known as refined carbs, are highly processed and found in processed foods. You’ll find them in white flour, white bread, white rice, pastries, sodas, breakfast cereals, crackers, pastries, and other processed foods. Since refined carbs contain almost no vitamins, minerals, and fiber, they offer little nutritional value for their relatively high (and empty) calorie content. 

Refined carbohydrates are rapidly absorbed into the bloodstream, causing risky spikes in blood sugar and insulin levels. To understand why this is a bad thing for your health, see Ruth’s recent posts Should I measure blood glucose levels if I’m not diabetic? and How to measure blood glucose levels. For your health’s sake, do your best to keep your intake of refined carbohydrates to a minimum.

Unrefined carbohydrates

Unrefined carbohydrates come from the least processed foods such as fruits, vegetables, beans, whole grains, and milk. Dairy carbohydrates come from naturally occurring sugars. These unrefined carbohydrates play an important role in keeping your body running. Unlike their refined counterparts, unrefined carbohydrates contain vitamins, minerals, fiber, and natural antioxidants. For your health’s sake, the major sources of your carbohydrates should be fruits, vegetables, whole grains, and beans.

Image shows a gluten-, dairy-, soy-, and refined carb-free wrap, stuffed with black beans, tempeh, avocado, and nut cheese, as described in this recipe on

So many of us grew up with sugary cereal and jammy toast as our routine breakfasts – and white bread sandwiches for lunch – and it can be hard to imagine a satisfying or tempting substitute containing no refined carbs. But no more – give these delicious breakfast, lunch, and dinner recipes a try – all with no refined carbs – and let us know what you think.

Yields 1 serving

Healthy stuffed wraps with no refined carbs | Foodie Friday

Delicious breakfast, lunch, and dinner options using gluten-free bread with no refined carbs

15 minPrep Time

10 minCook Time

25 minTotal Time

Save RecipeSave Recipe

Recipe Image


    The wrap
  • 1 package (250g) Sukrin bread mix (serves 5)
  • Breakfast benedict filling (serves 1)
  • 2 cage free organic eggs, beaten and scrambled
  • 1 cup chopped spinach, heated until just wilted
  • 2 or 3 slices avocado
  • Your favorite fresh tomato salsa
  • Lunch wrap filling (serves 1)
  • 2 or 3 leaves of your favorite lettuce (I used Red Leaf)
  • 3 oz tempeh or cooked and shredded chicken
  • 4 or 5 avocado slices
  • Tomato slices
  • Dinner taco filling (serves 1)
  • 2 tblsps black beans, rinsed and drained
  • 2 tbsps avocado, mixed until a few chunks remain
  • 4 slices of avocado
  • 4 slices of nut or goat cheese
  • Limey coleslaw (serves 4)
  • 2 cups shredded cabbage
  • 1/4 cup cilantro, finely chopped
  • 1/4 cup scallions, finely sliced
  • 1 tsp lime-infused olive oil
  • 3 tsp vinegar
  • 1/4 tsp salt
  • 1/8 tsp black pepper


  1. To make the wraps, follow steps 2 through 8 below.
  2. Preheat the oven to 350F/180C.
  3. Stir the mix with water, as described on the package.
  4. Separate the dough into five equal parts and form into round patties.
  5. Pour a few drops of oil onto a sheet of parchment or greaseproof paper and spread it around. Then place another piece of paper onto the greased side and press them together so that you end up with two pieces of oiled paper. Separate the pieces.
  6. Place one piece of dough into the middle of the oiled area and put the second oiled sheet on top.
  7. Use a rolling pin to roll the dough into a roughly round shape, about 1/8" thick.
  8. Place on a pizza mesh or a lightly oiled cookie sheet, and bake for 10 minutes. Remove from oven and let cool for a few minutes before assembling.
  9. To make the open-faced Breakfast Benedict, layer the scrambled eggs and wilted spinach onto the wrap, then top with avocado slices. Serve with salsa.
  10. To make the Lunch Wrap, arrange the lettuce over the entire wrap, leaving a margin around the edge. Toward one side of the wrap, arrange the avocado, tempeh or chicken, and tomato. Season as needed, and roll carefully.
  11. To make the Dinner Taco, heat the beans then mix with mashed avocado. Spread the mix over the entire wrap, leaving a margin around the edge. On one half of the wrap, arrange the nut cheese and avocado slices.
  12. To make the limey coleslaw, mix the cabbage, cilantro, and scallions in a bowl. Whisk together the oil, vinegar, salt, and pepper and pour over the cabbage mix. Toss until evenly distributed.


These breakfast, lunch, and dinner options are incredibly easy to make, and you can adjust the fillings and seasonings to use what you have on hand or what you feel like eating. They each pair well with the salsa or the coleslaw. I used the "Soft ripened" almond cheese from Kite Hill. It can be a challenge to find a nut-based cheese that you enjoy, but I like this one very much; it's a bit like a brie with a firmly soft texture and a nice mild rind. It doesn't melt especially well, but it adds a nice saltiness to the beans, and gives the dinner taco a pleasant creamy mouth feel. Kite Hill makes several very good nut-based cheeses, including a delicious ricotta cheese. For this recipe, I used the sunflower/pumpkin seed bread mix, but you can use whichever option you prefer. In the dressing, I used lime-infused olive oil and white balsamic vinegar because I like the tartness of the oil and the relative sweetness of the vinegar against the cabbage, but you could just as successfully use a good olive oil and a rice or apple cider vinegar.


Nutty and dense, the gluten-free with no refined carbs bread wrap is delicious even by itself.

The wrap provides a versatile way to create easy, quick, and healthy breakfasts, lunches, and suppers.

You can easily create vegan, vegetarian, pescatarian, and meat variations. The scrambled egg, black beans, and tempeh are just ideas for you to adapt and modify to suit your own tastes and your family’s needs.

Even if you don’t follow a gluten-free diet, you can benefit from this excellent refined carb-free bread option.

For convenience, you can prepare the dough and form it into individual patties, then freeze. Wrap each patty individually in parchment/greaseproof paper then place them all together in an airtight plastic bag so that when you’re ready, you can thaw just as many as you need. Bake as usual when thawed.

What’s good about this recipe

A 40 gram slice of this bread contains 1 gram of carbohydrates compared to 15 grams in a 30 gram slice of white bread.

Avocado is a healthy fat that helps to slow down the release of sugar into the blood

Black beans are a great source of unrefined carbs and contain protein, fiber, antioxidants, and anti-inflammatory micronutrients.

Fresh salsa, made up of tomatoes, onions, jalapenos, and cilantro – contains vitamins A, B1, B3, B6, C, E, and K, as well as capsaicin which can help relieve indigestion and stomach pain. The tomatoes are an outstanding source of lycopene and its antioxidant properties.

For a side dish, the coleslaw is a powerhouse! Between the cabbage, cilantro, and scallions, they provide vitamin K, vitamin C, vitamin A, vitamin B1, vitamin B6, manganese, dietary fiber, potassium, folate, copper, iron, manganese and sodium – and it’s crunchy delicious!

Image shows the nutrition label for a no-refined-carb breakfast benedict, as described in this recipe on

Nutrition label for no-refined-carb breakfast benedict


Image shows the nutrition label for a no-refined-carb lunch wrap, as described in this recipe on

Nutrition label for no-refined-carb lunch wrap

Image shows the nutrition label for a no-refined-carb dinner taco, as described in this recipe on

Nutrition label for no-refined-carb dinner taco

Image shows the nNutrition label for limey coleslaw, as described in this recipe on

Nutrition label for limey coleslaw

Image shows the nutrition label from a package of Sukrin sunflower/pumpkin seed bread mix, as described in this recipe on

The nutrition label from a package of Sukrin sunflower/pumpkin seed bread mix. (40gm is roughly the weight of a single wrap.) In the US, Sukrin bread is available from and in the UK from


Print Friendly, PDF & Email