Grain free plantain wraps/flatbread

plantain wrap

Since I eat mostly grain free, I like to find great ideas to substitute grains in bread, wraps and crackers.  This is a great recipe I found and have modified using plantains.  Plantains are in the banana family but are usually not eaten raw.  They have more starch and less sugar and are actually considered a vegetable more than a fruit. It grows in warm, tropical climates and is so versatile.  It can be used when green, yellow or even when it turns black; each stage of ripeness having different notes of sweetness.

One reason I love them is because they are full of prebiotic fiber, meaning it’s fiber is an undigestible food.  The reason this is so good for you is that these fibers are actually food for your intestinal bacteria, vital to our overall health.   To learn more about the plantain, its nutritional benefits,  and great ways to add it into your diet, here is a great article by Dr. Josh Axe, draxe.com/plantains/ .

In this recipe, I try to use the plantains when they are greener, so it will be less sweet.  No worries if it starts to ripen, (or even turns black), the flatbread will just be a little sweeter!

Here, I have made it into a big rectangle so I can make it into sandwich rolls or use as a pizza crust.  I have also made smaller circles to use as tortillas which are awesome for taco night!

Let me know how yours turn out and what creative ideas you have to use it!
           plantain wrap     plantain wrap


Grain Free Plantain Wraps/Flatbread
  • 2 whole plantains (preferably green, but riper is fine. As it yellows, it will be sweeter.)
  • 2 cloves garlic, peeled and sliced
  • 1 tsp sea salt
  • 1/3 to 1/2 cups extra virgin olive oil (start with less and add as needed)
  • 1 Tbsp fresh herbs (Optional. If using, try cilantro, parsley or basil) (if using dry herbs, cut it back to 1 tsp)
  1. Preheat oven to 350 degrees.

  2. Peel plantains (more difficult to peel than a banana, so use a knife!), cut into chunks.

  3. Add plantain chunks to blender or food processor along with garlic, salt and 1/3 c olive oil and herbs if using.

  4. Blend together until you  have a thick batter.  You may need to add more of the oil here, or you can add a Tbsp at a time of water to thin.

  5. Line a large baking sheet with parchment paper.  Pour batter onto parchment and use spatula to spread into a thin, even layer to cover almost the whole pan,  (layer will be very thin).

  6. Bake for 10-15 minutes, or until it begins to bubble and brown slightly.

  7. Let it cool and peel off of parchment.  You can cut it into strips here and use for wraps, keep it whole and use for pizza crust, or bake it slightly longer and break into crackers. 

  8. Enjoy!  This will not last long, but if it does, refrigerate or freeze to keep longer. 

6 replies
  1. Norma
    Norma says:

    I will be trying most of your grain free items, as the recipes look fairly simple and for the most part I can get the ingredients at a local health food store.

  2. lbandt.com
    lbandt.com says:

    I will be trying most of your grain free items, as the recipes look fairly simple and for the most part I can get the ingredients at a local health food store.

    • Susan Wichman
      Susan Wichman says:

      I like to use plantains as green as I can. When I find them green, I usually buy them and then sometimes they sit on the counter for too long and turn yellow. The flatbread is still good like this, but will have higher sugars and be a little sweeter.


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