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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Deb says
I wonder if you can make the flours with whole tapioca, garbanzos and coconut in the high speed blender?
Sarah says
I’ve never worked with whole tapioca flour so I can’t really say how it would go but if you try it would you let me know how it goes?
Tiff says
I don’t think that would work since tapioca is the starch from the plant
Jazz says
This recipe is a heaven send!!! I have been using chickpea flour only to make tortillas, pancakes, coat veggies, or as a binder and I LOOOVE it but this recipe here will hopefully give me some flexibility in texture and taste..too excited to try this! So excited in fact that I am now a new subbie :-)! thanks for sharing your genius. The site seems to be full of yummy recipes that I can’t wait to dig into. I am a grain free, gluten free, vegan foodie that LOVES options!
Sarah says
Thank you Jazz! That makes me so happy to hear! I really hope you like everything you try!
Emily Loza says
I tried this recipe today and I didn’t like how sticky/ gooey they came out. Should I try less tapioca flour? Needless to say I didnt like it.
Sarah says
Hi Emily! Sorry to hear you didn’t like them. If the the tortillas were still sticky/gooey at the end then it sounds like you might need to cook them for longer. The tortillas will be more chewy that your average corn/flour tortillas but not gooey
Renee DeLeon says
A fantastic looking recipe that I can’t wait to try for myself! I’m a new vegan food blogger, and I pinned this promising recipe to my Veeg.co Pinterest Gluten-Free Bread Recipes Board. Thank you for sharing!
Sarah says
Oooh that’s exciting! Thanks Rennee!
Patti says
Would i be able to use 1 cup of tapioca flour and no chickpea flour?
Sarah says
Hi Patti! I wouldn’t recommend using only tapioca flour here – recipes with too much/only tapioca flour tend to come out with a very strange chewy/gummy texture. You can use almond flour instead of chickpea flour or rice flour if you like. I’ve personally tested those flours and know that they work here
Pat says
I don’t understand, if recipes with too much/only tapioca flour tend to come out with a very strange chewy/gummy texture then why would you recommend using only tapioca flour here?
Sarah says
Oops – sorry about that! That was a typo on my part – I meant to say that I wouldn’t recommend only tapioca there which is why I go on to mention almond flour as a possibility. Thanks for pointing that out to me so I could clarify!
Janet says
OMG these tortilla are super easy to make and absolutely delicious!! Keep up the the wonderful work your doing. Thanks for helping me and my husband. Went vegan and these kind of delicious recipes help us a lot on our healthy journey 😊
Sarah says
So glad to hear that they’ve been helpful on your vegan journey! Thanks so much for coming back to let me know what you thought!
Sherri says
These were incredibly easy to make. For my first batch, I followed the recipe but it was a little sweeter than I wanted. I made dessert layering these with chocolate chips then covering it with leftover coconut milk mixed with mango chutney. It was delicious. For my second batch I used vegetable stock instead of coconut milk. Yum! I also baked it in the oven on 400 for five minutes. It turned out great. I’ll continue to experiment. Thanks for the recipe!!
Sarah says
Ooh thanks for sharing that about using veggie stock – that’s really helpful to know! Really glad you enjoyed them! Thanks so much for coming back to share!
Julie says
Would a different starch work besides tapioca? Like arrowroot or potato?
Sarah says
Arrowroot will also work and I think potato, but I haven’t tried it with that one
Shawnda Steele says
I have a coconut allergy, is there something else that I can use?
Sarah says
Hi Shawnda! Yes! I’ve actually had quite a lot of people tell me that they’ve been able to successfully make these using different types of milk – I don’t think it matters what type so long as it’s not sweetened or flavoured too heavily
Heather Roberts says
Hi,
I tried reading through the comments to make sure I wasn’t asking something you already answered, and I did not see my questions, so:
Can these be frozen? I was thinking of making batches in the weekend and freezing them with parchment paper in between the layers, but I don’t want to make a bunch and find out later that they don’t do well after freezing. Wondering if someone else tried : )
Sarah says
Hi Heather! I haven’t tried freezing them myself but I do think that they will work to an extent. I think the thing that might be tricky is storing them carefully enough that they don’t break. When these get cold from the fridge they stiffen up and break pretty easily. Once warmed back up to room temperature though they’re back to normal with all of the flexibility it should have. Your suggested method of storing with parchment layers in between sounds like the perfect idea for this! I imagine it would be similar with freezing as it is with regular fridge storing – though that is something I still need to test.
Mar says
You advertise as nut free, but it’s not nut free. Coconut is a nut. It’s just less common of an allergy as the other nuts are.
But family members of mine with nut allergies are also allergic to coconut.
Sarah says
The reason why it’s listed as nut free here is because while it can technically be considered a nut it’s still considered safe for most people with nut allergies. My understanding (though I will admit that my understanding on this particular topic isn’t much) is that the proteins that people react to in coconuts are not the same proteins that trigger a reaction in nuts. So while you can be allergies to both conventional nuts & coconuts it’s not necessarily for the same reason and it’s definitely not as common. My goal here is to try to share allergy friendly recipes with people who may otherwise not be able to eat certain things and unfortunately there will still be some people who get left out sometimes. I hope that makes sense!
https://www.livestrong.com/article/440268-can-i-eat-coconuts-if-i-am-allergic-to-nuts/
https://en.wikipedia.org/wiki/Coconut