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
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Bibi says
I’m gluten free and also on a candida diet that doesn’t allow the tapioca flour/starch, it doesn’t allow any starches at all. Is there a substitute I can use in place of the tapioca flour?
Sarah says
I haven’t tried this out myself but I have a feeling you might be able to get away with using more chickpea flour in place of starch here. It will affect the overall texture but I *think* it might work.
Brianna says
Could you use arrowroot powder? I believe it’s in the rhubarb family.
Sarah says
That would work!
Jen says
Do you think all purpose gluten free flour would work instead of the tapioca and chickpea flour?
Sarah says
Hi Jen – not too sure it would work here. Chickpea flour & tapioca are very binding flours which is why you don’t need to use any egg/egg substitutes here. I don’t think a straight gluten free flour blend would work bit if you do try it please let me know!
Jennifer says
could you substitute buckwheat flour for the chickpea flour?
Sarah says
I’m not too sure how buckwheat flour would work here – chickpea flour is very sticky/binding that it. That being said – buckwheat flour is great in crepes & pancakes which isn’t too different from these so I think it will. I wish I could be more help! If you do try it please come back & let me know how it went!
T says
If I am using an alternative milk how much will I need? Thanks 🙂
Sarah says
The same amount will work!
Carolyn says
I tried them tonight but only had carton vanilla flavored rice milk and carton coconut milk. So I added a TBL butter. That to add extra flour but they smelled yummy as they cooked on my cast iron griddle. Oddly enough, the sweetness went real well with the bbq I was eating. Tomorrow will heat one up and add some pie filling. Everyone in my family liked it!
Sarah says
Ooh that does sound good! So glad you liked them! Thanks for coming back to leave a review!
Emily says
These are seriously awesome! I have been looking for a good GF tortilla recipe after moving to Africa, (as you cannot find any GF tortillas on the shelves) and this is the winning recipe for sure! These taste great, work well and are very versatile. The only modification I made to the recipe was adding some garlic powder, onion powder and salt into the batter before cooking. I also use them in replacement of African “chapati” and eat them with beans and lentils! Thanks so much for a great recipe!
Sarah says
Hi Emily! That’s awesome! I have a hard time finding certain things I used to be able to buy in American here in England so I can only imagine how much more difficult it would be to find things in Africa – really happy that these have been helpful! Thanks so much for coming back to let me know how you liked them 🙂
Rachel says
Hi! Were you able to find tapioca flour where you are? Or did you substitute something? I’m in Tanzania and I’ve never seen tapioca here.
A McCann says
I’m new to the whole wheat free flour world. Is there any way to use brown or white rice flour instead of chickpea or almond flour?
Sarah says
I’m afraid I’m not sure how well rice flour would do in the recipe – I know that it’s more absorbent than chickpea or almond flour so the amounts of the other ingredients would need to change here as well. Sorry I couldn’t help more!
Deborah says
I’m just wondering how these do with moisture… would these hold up as quesadilla’s, pizza bases, or as a wrap with cream cheese fillings? Both fresh and overnight in the fridge?
Sarah says
As long as the things you adding to it aren’t too wet this should hold up pretty well – so quesadillas with cheese/cream cheese fillings would be alright, but I don’t think they’d work well as pizza bases. They can harden up in the fridge though so make sure you take them out and let them warm up to room temperature before eating otherwise they’ll break pretty easily.
If you’re looking for a pizza base then I’d recommend using this flatbread recipe instead – it’s derived from this recipe but with a couple more things added to it. https://www.asaucykitchen.com/gluten-free-flatbread-paleo-option/
Deb says
Thank you!! I’ll try them both. 🙂
Deb says
Would these work as a sandwich wrap for my son’s school lunch? Or are they better heated up?
Sarah says
Hi Deb! That should be fine! Someone tagged me on instagram the other day showing off their meal prep for the week that included these wraps.
As long as you’re not eating them straight from the fridge that shouldn’t be an issue. They get a little weird and firm up when cold, but once warmed up to room temperature they go back to normal.
Hannah says
Is it tapioca flour or tapioca starch? If I use almond flour instead would I use just the almond flour or the tapioca with it? Also would coconut milk in a carton and not can work?
Sarah says
Yes! Tapioca flour/starch are the same thing. If you’re trying it with almond flour then you’ll use that along with the tapioca. I use them with full fat coconut milk to add a little thickness, but I’ve had a few people saying that they used dairy free milk from a carton and they still came out perfect so. Hope you like them!