Injera-Inspired Keto Wrap (Ethiopian Recipe)

There’s something about injera that hits different. That slight tang, that soft sponginess, the way it scoops up every bit of stew like it was born for it. But if you’re watching carbs or just trying to eat a little differently, the traditional teff flour version might feel off-limits. This is where our remix comes in.

We’re not copying injera — that’s sacred ground. We’re making something that reminds us of it. A wrap that nods to the real thing, with a texture that feels familiar, and a flavor that stands up on its own.

Let’s get started. No rush. You’re in good hands.

What You’ll Need For Injera-Inspired Wrap 

Don’t worry, nothing too fancy. You might already have some of this in your kitchen.

Dry Ingredients:

• 1 cup almond flour

• 1 tablespoon coconut flour

• 2 teaspoons psyllium husk powder

• ½ teaspoon baking powder

• Pinch of salt

Wet Ingredients:

• 2 eggs (room temp is best)

• ¾ cup warm water

• 1 tablespoon apple cider vinegar

For Cooking:

• A bit of oil or ghee for the pan

• Non-stick skillet or cast iron pan

Optional Flavor Add-Ins (if you want to bring that Ethiopian vibe):

• ½ teaspoon ground fenugreek

• ¼ teaspoon ground coriander

• Pinch of berbere spice if you like heat

Step-by-Step: The Wrap Itself

This isn’t one of those “just mix and go” things. There’s a rhythm to it. But once you get the feel, it’s second nature.

1. Mix the dry stuff first

Grab a bowl — not too small, not too wide. Mix your almond flour, coconut flour, psyllium, baking powder, and salt. If you’re using the spices, toss them in now. Give it a good stir so everything blends.

Psyllium is the secret here. It gives that slight chew, that bendy feel — without it, we’re making a pancake, not a wrap.

2. Add the wet stuff

Crack in the eggs. Pour in the warm water and the vinegar. That vinegar gives it a little tang, like injera. Stir slow at first, then let the spoon do the work. It should look like a thick pancake batter — not runny, not stiff.

If it’s too thick? Add a tablespoon of water. Too runny? A sprinkle of coconut flour. Easy fix.

3. Rest it

Give the batter 5–7 minutes to sit. Psyllium needs a minute to puff up. This step’s not just science, it’s about patience. Trust it.

4. Heat up the pan

Medium heat. A light swipe of oil or ghee. When the pan’s ready, pour about ⅓ cup of batter in the center. Then — and this part matters — tilt the pan in a circle to spread it out thin like a crepe. Not too thick, not too thin.

Let it cook for 2–3 minutes. Bubbles will form. The edges will start to lift. That’s your cue.

Flip gently. Cook the other side for about a minute. You want golden spots, not burnt bits.

Stack them on a plate with a clean towel over the top. It keeps them soft and ready for filling.

The Taste Test

Warm one up. Tear a piece. You’ll notice it bends without breaking. That’s a good sign. Take a bite. It’s got a slight tang from the vinegar, a soft chew, and the background spices hum quietly without yelling.

It’s not injera. It’s something else. And it works.

What to Fill Injera Wrap With

These wraps are like blank pages. Here’s some ideas that hold up well:

1. Spiced Ground Beef with Sautéed Kale

Cook up some beef with garlic, onion, a bit of berbere. Toss in chopped kale at the end until it softens. Wrap it up warm.

2. Leftover Doro Wat (if you have some)

Chicken stew with a thick, spicy sauce? That’s wrap gold. Scoop a bit in, roll it up, done.

3. Eggs and Avocado

Breakfast it. Scramble some eggs, mash some avocado, add salt and lemon. Easy morning win.

4. Zucchini and Mushrooms

Quick stir fry with olive oil and a splash of soy sauce or tamari. Keep it simple.

Tips from My Kitchen

• Use two pans if you’re in a rush. Make two wraps at once.

• Reheat in the pan instead of the microwave. Better texture.

• Keep them in the fridge with parchment between each one. They’ll last 4–5 days easy.

• Freeze with parchment too. Pull one out, heat and go.

What Makes This Recipe Work

Let’s be honest, keto baking can feel like playing with dry sand and hoping for the best. But this wrap? It gives you something reliable. It’s the vinegar, the psyllium, the egg balance. It’s not “just like” injera, but it respects where injera comes from.

It’s got the flexibility. The slight tang. The comfort. And it holds whatever you throw in it.

You’re not stuck eating lettuce wraps for the fifth day in a row.

A Little Story, Because Food’s Never Just Food

A few years ago, I was in Addis Ababa. I sat in a small spot with a plastic chair, a single napkin, and a massive plate of injera and tibs in front of me. No cutlery, just hands. And I remember thinking: this is how food should feel. Close. Messy. Honest.

This wrap isn’t a replacement for that — nothing is — but it’s a way to keep that closeness. Even if you’re halfway across the world and eating low-carb.

Food should still feel like home. Like something you want to share. That’s what this wrap is for.

Conclusion

You don’t need to go full chef mode to make something that tastes good. You just need a recipe that makes sense, a few decent ingredients, and a pan that doesn’t stick. That’s it.

Try these wraps once. Then tweak them. Add your spin. Use them to wrap up leftovers or turn stew into lunch. You’ll figure out your favorite version soon enough.

And hey, if you mess one up? Just eat it anyway. No one’s judging in your kitchen.

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