AIP Plantain Sandwich Wraps


These AIP plantain sandwich wraps are made with tapioca flour and have a soft and pliable texture. You won’t believe how easy they are to make! Made with just 3 ingredients, these wraps are perfect as sandwiches for your breakfast or snack.

These super tasty AIP plantain sandwich wraps are gluten-free, grain-free, dairy-free, nightshade-free, and egg-free, which are amazingly delicious. If you’re on an Autoimmune Protocol Diet, or on another restricted diet, or have food allergies, this is a must-try!


How to enjoy AIP plantain sandwich wraps


Here are some great ideas to get you started.

  • Sandwiches – add some protein like chicken slices, or fish, or bacon, and of course, your favourite salad vegetables or roasted vegetables. You can fill your wraps with anything you like.
  • Main courses – Use it for burritos or esadillas.
  • Side dishes – to get an extra carbohydrates, add these wraps alongside your soups, stews or main meals.
  • Breakfast – Make a breakfast wrap filled with AIP guacamole, or avocado,  pesto, salad vegetables and an extra protein like baked prawns with garlic, or shredded chicken.


AIP Plantain Sandwich Wraps


  • Blender or food processor 
  • Large bowl
  • Baking tray
  • Parchment paper 
  • 2 yellow plantains, (peeled)
  • 1 tsp sea salt
  • 1 cup tapioca flour
  1. Preheat the oven to 375 F/ 190C.

  2. Add plantains to a blender or food processor and make puree.

  3. Add pureed plantain and remaining ingredients to a large bowl. Mix well, until you have a thick, smooth dough.

  4. On a large baking sheet that is lined with parchment paper (use some oil or spray on the paper to reduce the risk of sticking), add 2-3 tablespoon dollops of your mixture. Use the back of a spoon to smooth the mixture into a round, flat circle. It should come out to be about 3 inches in diameter, and less than ¼ inch thick.

  5. Bake for 20-25 minutes or until buns just begin to turn golden. For a chewier bun, remove 5 minutes early. For a crispier bun, wait until you see the edges turn a more defined golden colour.

To freeze these wraps, simply make up a batch (or 2 or 3) and then put a piece of parchment paper in between each bread. Put into a bag or freezer-safe container and freeze.

When you want to eat them, add over low heat in a pan or in the oven for a few minutes. Then use as desired.


Hi AIP Friends! Are You Struggling with meal ideas?


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I’m an Autoimmune Paleo coach and I’ve done the AIP diet twice, so I’ve all the tools, recipe ideas, shopping list, name a few.. which I would love to share with you.

The AIP diet helped me to recover from an autoimmune disease, psoriasis. This diet is an amazing tool that we can use to discovery our food sensitivities and help our bodies to heal.

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