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Red Bell Pepper Wrap

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Raw, Vegan, Gluten-Free, Nut-Free Red Bell Pepper Wraps~ raw, vegan, gluten-free, nut-free ~

I really enjoy making raw wraps but it has taken many many trials and errors over the years to figure out just what makes them “tick.” First off, we know that they need to taste good.

It doesn’t matter if that wrap rolls perfectly (!), if it doesn’t taste good, it will roll itself right into the compost heap.  After the flavors are established, we have to know just how to get that Olympic gymnast flexibility, because, without that, you just don’t have a wrap.

The two basic keys in making a wrap are using the right ingredients and drying it to the perfect pliable texture. Let’s first talk about ingredients.

Here I used psyllium and avocado to help facilitate that flexible, rollable texture.  In the past, I have used flax seeds, chia seeds, mango, and bananas.  All of those ingredients tend to lead to pliable wrap.

The dehydrating process is the next important step… under-done and the wrap will stick to the dehydrator trays.  Over-dried and it becomes too stiff to roll and when encouraged, no matter how gentle of a hand you may have, it will crack and fall apart on you.  So, it is best to select a day that you will be home so you can periodically check in on the wrap while it is drying.

Don’t be intimidated when it comes to making wraps… it just takes a good recipe, attention, and patience. They are well worth their weight in gold. I used to think of wraps as a neutral vessel. Much like my Wonder Bread eating days. To me, it had one job that was to hold my prize-winning sandwich ingredients together… but over time I have learned to incorporate flavors into the wrap so that it can add another layer of taste… not to compete but to compliment the inner ingredients.  I better “wrap” this up so you can get busy in the kitchen. :)


Yields 7 cups batter


  1. This recipe creates a large volume of batter so make sure that your blender or food processor can handle 7 cups worth of batter. ( or do 1/2 batch at a time)
  2. Roughly chop the bell peppers, remove the stem, inside seeds, and ribbing.  Place in blender and process to a liquid.
  3. Roughly chop the tomatoes, add to blender, and process.
  4. Peel and rough chop the zucchini.  Add to the blender and process.
  5. Peel and remove the seed from the avocado and place it in the blender and process.
  6. Add the psyllium and seasonings. For the last time, process until everything is well mixed.
    • Psyllium will start to thicken if you goof around too long.  Just warning you. :)
    • If you don’t have psyllium, I recommend getting some but ground chia seeds can be used in their place.
  7. Spreading the batter on non-stick sheets can be done in several ways; in circles or large squares.  They can also be made small, medium, or large.
    • For a full sheet – spread 2 cups of batter from edge to edge.
    • I use Excalibur dehydrators so it is one large square.
    • Spread the batter according to what machine and dimensions that you have.
    • Take it all the way up the edge of the dehydrator tray and when you are all done, wipe the edges clean with a paper towel.
    • This amount of batter created 3 full-sized trays plus I made a circular wrap that used 1 cup of batter.
    • Make sure that the batter is spread evenly so it will all dry at the same rate.
  8. Dehydrate at 115 degrees (F) for about 5-6 hours.  At this time, test to see if you can flip the wrap over directly onto the mesh screen.
  9. Carefully peel back the non-stick sheet and continue to dry until you don’t see any light and dark spots.
    • Place another mesh sheet over the wrap to help hold it flat while it completes the dry time.
    • If the batter is leaving wet spots on the non-stick sheet, that means it isn’t ready to be flipped.  Keep drying for a bit longer and retest.
    • The wrap shouldn’t be sticky to the touch when dry and it should be flexible.
    • If the wrap becomes too stiff to fold, spritz the backside with water.  Don’t use too much though.
  10. Full sheet – if you made a full sheet wrap, you can do many things with it:
    • To store: lay the wrap on plastic wrap and roll into a tube, placing it in a zip-lock bag.
    • To use: Make one large sandwich, placing the filling along one whole edge, roll, and then cut into serving-sized portions. Or you can cut it into 4 equal-sized squares and make individual sandwich wraps.
  11. These wraps, if properly stored can last for several weeks if not longer.
  12. To store: place a piece of parchment paper in between each wrap so they don’t stick to one another.  Slide into a zip-lock bag (freezer one if you plan on freezing them). Be sure to remove the air from the bag each time you open it.  If the wraps get too dry you can spritz them with water to soften them.
  13. Load the wraps with your favorite sandwich making and enjoy!  Here are some filling ideas:

Raw, Vegan, Gluten-Free, Nut-Free Red Bell Pepper Wraps

Raw, Vegan, Gluten-Free, Nut-Free Red Bell Pepper Wraps

Raw, Vegan, Gluten-Free, Nut-Free Red Bell Pepper Wraps

22 thoughts on “Red Bell Pepper Wrap

  1. Randie says:

    Hi Amie Sue,

    Love this idea. Have a question about onion crackers that I now have to make buy the hundred! Can you tell me how to get a batter that is not so sticky? It takes me forever to spread them out and roll them between the teflex. They contain: flax meal, sunflower seeds (ground), coconut aminos, water and olive oil. Thanks!

    • amie-sue says:

      Hello Randie,

      I think the culprit are the onions. I know flax can be sticky but in the right ratios, it just more gooey or springy in texture when wet. Do you blend the onions or are they diced, so that you have bits and pieces within the cracker? I guess either way, I would have a glass of water next to your dehydrator tray and dip the spreader in the water every so often to help it glide over the batter. I hope that helps. Have a blessed day. amie sue

  2. Jan Ogden says:

    Thank you, Thank you!! Anxious to try the wraps!! You’re the greatest!! hugs, jan

  3. Janine says:

    These sound wonderful! Can’t wait to try them. Welcome back and I hope you had a well deserved and nice break. I sure do appreciate you and all you do to help people improve their nutritional intake and improve their health. You rock!!

    • amie-sue says:

      Thank you Janine… I really do appreciate your sweet and supportive words. :) I had a wonder time on my trip… some amazing “shifts” took place in me. Have a blessed day and let me know if you give these wraps a try. amie sue

  4. Elana says:

    Hello, this looks amazing. Can you give some suggestions for how to use it and also what would be the proper way to store it? Thank you. Elana

    • amie-sue says:

      Hello Elana… Please read above under “preparation” I added how to store them and what to use them with. I hope this helps. Thank you and have a blessed evening. :) amie sue

      • elana says:

        Thank you!!!! so they are freezable??? that would be so awesome to freeze and have one available all the time.

  5. Wendy says:

    Thank you thank you! this recipe arrived just I time for my mid summer gathering with friends. Yeah!
    I really appreciate learning I can substitute ground chia for psyllium .. An other Yeah :).
    Thank you again for giving us a side shot of the dehydrator tray after you have spread out the mix.
    I am looking forward to practicing patience for the flip over timing now that I know I can spritz if I leave it too long and it dries too much .
    Such a Joy to read your shares and drool over the recipes !! Blessings of Goodness & Grace for You:)

    • amie-sue says:

      Thank you so much. You really know how to put a smile on my face. :) Enjoy and yes…. patience is the key. hehe Your welcome for the side shots. Sometimes I just get so excited in making recipes that I fail to get all the photos I want, but amazingly, I snagged these. hehe Have a glorious weekend. hugs, amie sue

  6. ben says:

    A wrap without almond or any other nut meal? Fabulous; it will be light, perfect for summer. Will give this a try soon. Thanks, Amie-Sue.

    • amie-sue says:

      Your welcome Ben. I do my best to keep variety going… but in the end I am lead by inspiration and whatever my hubby’s taste buds are craving. hehe Have a blessed weekend. amie sue

  7. CD says:

    ABSOLUTELY DELICIOUS! I tried this on a lark making only one third the recipe because I only had one red bell pepper to spare. Fortunately, I had just bought a kitchen scale so it was easy to size down the proportions. I ate it with the Not Tuna Spread and some grated carrots. So absolutely yum! I was really astounded. I just recently bought a dehydrator and was excited to try this recipe when I got it in my email. I’m so glad I did. Thank you for all your inventive and creative and yummy recipes! I know I am not alone when I say we really appreciate you! God bless, ~C

    • amie-sue says:

      Awe CD, you made my day. Thank you so much. It brings me great joy to share my kitchen experiences with others and I appreciate that you broke in your dehydrator with one of my recipes. :) Blessings and have a wonderful evening, amie sue

  8. Rhondy says:

    Hello Amie,

    As I know this is a bit late, I certainly hope you enjoyed your vacation time. Frankly, I do not know how you do it all. As I have said many times, you have been a major source of inspiration helping me and many others who visit your site gain much needed confidence with respect to raw food preparation. Personally,I thank you for helping me to better care for the nutritional health of my family and friends.

    With respect to the wonderful wrap recipe above, do you think I could substitute another vegetable for the tomatoes. I avoid mixing tomatoes with non fruits for because of family health and diet needs.

    I have tried many other wrap recipes, but I have yet to try
    yours. Your raw food creations seem to never fail. Please let me know what you think. During my non raw vegetarian, I really enjoyed wraps, but I have not since then seemed to find a “satisfying” raw substitute.

    If you do not think a substitution will work for this recipe, is there another of your recipes that you think will work for me without tomatoes?

    Okay as you said in your post above, I better “wrap” it up. :)

    Thanks agai

    • amie-sue says:

      Thank you Rhondy… you always put a smile on my face. hugs :) It means a lot to me to hear that I am helping to inspire you, thank you again for sharing that with me.

      Hmmm, instead of the tomatoes, you could just go straight red bell peppers or even shredded zucchini… I can’t promise the outcome though since I haven’t tested it. If you can wait, I will test a few ideas out for you. Are all the other ingredients ok though? Let me know before I pull out my magic kitchen wand. hehe hugs, amie sue

  9. Rhondy says:

    Yes, Amie I certainly can wait. And yes, all the other ingredients in the recipe are just fine?

    I am so excited. It is like having an expert raw food artisan in my kitchen helping to guide my efforts.

    As I know your time is valuable, thank you much and I will be gratefully awaiting the outcome of your wonderful work.

    Thank you again and hugs.

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