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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Amanda says
I added 1 teaspoon of vanilla extract and some cinnamon, and they were perfect with almond-milk whipped cream and berries! Super delicious.
Sarah says
Oh my goodness I love the sound of that! Thanks for sharing!
BJett13 says
Do you think that coconut flour could be substituted for the chickpea flour? I have to stay away from legumes so any suggestions would be helpful, Thanks!
Sarah says
The closest substitute I’ve found with for chickpea flour here is rice flour which you can use 1:1. It’s not exactly the same but it still have the same flexibility. I’ve tried a few times with coconut flour and it works to an extent but it’s a very different type of wrap – doesn’t have the same movement and texture. You also only need about 2-3 tablespoons coconut flour. Any more and these will be too dry
Victoria says
Hi Sarah! I am new here and can’t wait to try your recipes. My doctor told me to avoid gluten since it is making me feel bloated and it is also giving me migraine every time that I eat it.
Thank you for sharing.
Sarah says
I hope you like what you try! If you ever have any questions on gluten free eating always feel free to reach out!
Kelly says
Is it possible to avoid the nonstick or greased pan and tedious flipping process by pouring on parchment paper on a baking sheet & baking in the oven? It would become fluffier, I suppose, but maybe quicker and perhaps you could make multiple at once. I’ve recently just discovered making pancakes in the oven on a baking sheet and it’s so easy; I just use a pizza cutter after and I get the perfect amount of servings. My husband and son loves them that way and it’s easier than standing over a pan to cook. Just curious since this recipe reminds me a lot of pancakes. 🙂
Sarah says
Hi Kelly! I haven’t tried that out myself yet so I couldn’t say what the time time/oven temp might be but I do think that would work for these! I’ve gonna try that out myself soon – it would be sooooo much better than standing over the stove waiting to flip each one. If you try it out could you come back and let me know how it went?
Joan says
Kelly: Can you share information on the pancake recipe used along with baking information- temp and time? Thanks!
Michelle says
Can’t wait to try these! Do you k if almond flour would work? Tks
Sarah says
Yes they will! I’ve adapted them from Heart Beet Kitchen’s naan & it’s basically the same thing just with chickpea flour https://myheartbeets.com/paleo-naan-indian-bread/
Akira says
This is an absolute game changer!
Coming from an Indian household, being diagnosed as a celiac is an absolute nightmare. Most of our dishes include flatbreads – this is the closest thing I have gotten to that familiar flatbread feeling and taste.
I used ordinary milk instead of coconut milk, added a dash of oil and a sprinkle of salt – brilliant!
I love the fact that it is soft and “rollable” which is the most difficult thing to achieve on a gluten-free diet.
Thank you so much!
Sarah says
That makes me so happy to hear – I’m so glad you guys like them! Thanks for sharing that note about the milk – it’s always helpful to know what variations work in case anyone else comes back to ask. Thank you also for coming back to let me know what you thought!
Suzanne says
We made them with yam flour and chick pea flour – delicious! Thanks ❤️
Sarah says
Ooh I’ve never tried yam flour before – gotta find some! Thanks so much for sharing!
Kirstyn says
Can I replace the chickpea with brown rice flour?
Sarah says
Hi Kirstyn! I’m not sure about brown rice flour – chickpea flour is pretty sticky when wet and I don’t think would have the same sturdiness without it
Kelly says
Sarah, I hope you don’t mind I shared this to my blog with full attribution and told people to get on over here and check you out. You have solved a major problem for me as a celiac vegan, and I am so excited by it I wanted to share it. Made 100% sure people know you are the genius behind it. Cannot wait to have some REAL tortillas again! THANK YOU SO MUCH! And if you DO object to my sharing the post, I’ll take it down, but I did attribute all photos and recipe to you and recommended folks come see your blog. WHICH I LOVE! <3
Sarah says
Hi Kelly! That’s no problem with me – share away! I’m really glad that enjoyed them and have found them helpful! Thanks so much for coming back to let me know you liked the recipe 🙂
Marcia Stanclift says
Do you have a free recipe for chips of some kind… crunchy? I miss a lot a lot
Sarah says
I don’t have a crunchy one yet but I’m actually working on a cracker recipe that will be coming out in the next week or two! If you subscribe to my email list (on the right hand side under the recipe key) you’ll get new recipes sent to you every Sunday to let you know when it’s up