You only need three ingredients to make these grain free tortillas! They’re soft, flexible and great for rolling, folding and filling up!
Why Make These Grain Free Tortillas:
- Made with only 3 ingredients: chickpea flour, tapioca starch and coconut milk.
- They’re allergy friendly: gluten free, egg free, nut free & dairy free.
- They’re soft & flexible: Easy to roll & fold without breaking!
Ingredient
- tapioca flour – Also known as tapioca starch. This is not the same thing as cassava flour, but you could probably use cassava flour instead of tapioca flour quite easily.
- Arrowroot starch works too in place of tapioca.
- chickpea flour – Also known as gram flour or garbanzo flour. Chickpea flour is a great binder in gluten free baking because it’s so naturally sticky.
- coconut milk – I recommend you use full fat coconut milk from a can for a softer texture but you can actually use any type of milk, dairy free or dairy. Just make sure to use unsweetened milk unless you plan on using these wraps with a sweet filling.
How to Make These Grain Free Wraps:
You’re basically making pancakes!
Simple whisk the dry ingredients together to fully combine, then add the coconut milk and mix into a smooth, lump-free batter. Easy!
Once mixed, cook on a nonstick pan or seasoned skillet just as you would a pancake. When the edges firm up and you see little bubbles across the surface, flip and cook the other side another minute or two.
Final Notes
This recipe is adapted from Heart Beat Kitchen’s, Indian Naan. If you’re looking for something more along the paleo lines and you can tolerate nuts you can always try her recipe which is essentially just this recipe but with almond flour instead of chickpea flour.
You can roll this up, fold it over, and fill it full of whatever you want and you’re good to go.
This recipe is great to have on hand! These would be perfect the next time you make tacos, enchiladas or other types of wraps. Keep leftovers in the fridge for up to a week and reheat in the microwave or in the oven on a low heat for a few minutes to warm though.
Hungry for More
More cool ways to cook with chickpea flour:
Enjoy!
Let me know if you try these 3-Ingredient Grain Free Tortillas! Leave a comment and review with your thoughts. I always appreciate the feedback and serving suggestions that you come up with!
3 Ingredient Grain Free Tortillas
Made with chickpea flour, tapioca flour and dairy free mil
Ingredients
- 1/2 cup tapioca starch or arrowroot strarch (60g) - arrowroot starch
- 1/2 cup chickpea flour (50g)
- 1 cup unsweetened coconut milk, from a can (240ml)
Instructions
- Batter: In a medium bowl: Whisk tapioca flour and chickpea flour until combined. Stir in the coconut milk. Mix into a thick, smooth, lump-free batter.
- Preheat: Heat a large non stick pan or seasoned, cast iron pan over a medium heat.
- Cook: Pour about 1/4 cup of the batter at a time onto the skillet. Use the back of a spoon to spread the batter around into a large, thin circle (about 6 inches). Cook for 1-2 minutes on one side or until the edges are cooked. When you see tiny air bubbles appear on the surface you know it's time to flip. Flip over and cook the other side for 1-2 minutes.
- Cool & Repeat: Transfer to a plate to let cool. Repeat with the remaining batter.
- Store: Store tortillas in an airtight container or ziplock bag in the fridge. The wraps will firm up when chilled, so you'll need to let them warm up to room temperature (about 30 minutes) or warm in the microwave before use (about 10-20 seconds).
Notes
- Chickpea flour: Also known as gram flour. Make sure to buy 'gram' flour and not 'graham' flour. Gram flour is another name for chickpea flour whereas graham flour is a variety of wheat.
- Coconut milk: I recommend full-fat coconut milk because the extra fat creates a softer, more pliable wrap, but you can use any type of dairy free milk (or dairy milk) instead.
- Recipe Adapted from Heart Beat Kitchen.
Nutrition Information
Serving Size:
1 tortilla Calories: 93Total Fat: 5gSaturated Fat: 4gSodium: 13mgCarbohydrates: 6gFiber: 1gSugar: 1gProtein: 2gShop this Post
As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.
Deanna says
These are absolutely amazing. They taste just like the flatbread from one of my favorite restaurants. Adding garlic and some Italian seasoning and they make a great pizza crust. I also used an egg ring to make sandwich rounds, and “biscuit” replacement for breakfast sandwiches. This recipe is so versatile and the perfect answer for that bread craving.
Sarah Nevins says
Thank you so much, Deanna! I’m so glad you’ve enjoyed them so much!
Elaine says
These are great but never in a million years will the recipe make 8 tortillas!
I got four….
Lee Ann says
Do you think coconut flour would work to replace chickpea flour?
Sarah Nevins says
Hi Lee Ann! I haven’t tried it with coconut flour, but I don’t think it would work here at any rate – coconut flour and chickpea flour work in very different ways. Chickpea flour is important here because it helps bind the ingredients together which makes these great for egg free wraps.
carolyn says
Can these also be frozen?
Sarah Nevins says
Hi Carolyn! You can freeze these, you just need to make sure to store them carefully as they do break quite easily when frozen. I recommend you place a piece of parchment paper/baking paper in between each tortilla so that you can easily pull them apart when frozen without sticking.
Sara says
I had to use cassava flour instead of starch so it may be why, mine turned out really mooshy like severely underdone bread. Added garlic powder and salt, fried in butter so it was good. I will try again with starch.
Sarah Nevins says
Hi Sara! I do think the cassava would have made this more starchy, but I do think cassava flour could be a great base flour is you wanted to make something closer to flatbread than thin wraps/tortillas! I might have to start testing that out myself now 🙂 Love the sound of frying these in butter with garlic too by the way!
Haley says
Loved this! My second go, I added 1/4 cup pre-soaked quinoa for crunch, 1 tsp homemade taco seasoning, and swapped 1/4 c chickpea flour for brown rice flour. Need a tab bit of water to thin out, but tasted amazing! This recipe is so adaptable!!
Sarah Nevins says
Ooh I love those additions – will have to play around with the recipe like you have! So glad you enjoyed these – thank you so much for takin the time to come back and let me know how it went for you 🙂
CarolJean says
i made these today for lunch… used potato starch in place of the tapioca flour. Turned out well! I think i’ll add some flax and/or hemp hearts or chia seeds to the next batch for more protein and fiber. I got 4 tortillas out of the mix.
Sarah Nevins says
Great to know about the potato starch! LOVE your idea to add extra seeds for the protein – I’m going to have to try that out myself ASAP!
Nancy Knight says
Great site Sarah—am definitely trying the 2 ingredient tortillas and more!
Sarah Nevins says
Thank you so much Nancy! I really hope you enjoy everything you try 🙂