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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Jenn says
These were really good! Thank you for sharing this recipe.
Sarah says
Thanks Jenn! Glad you liked them!
Holly says
I was so excited to find this…then I realized I had Quinoa flour, not Chickpea flour :(. Would Quinoa and Almond Flour mix well together? I am new to making things Gluten Free and have not had much luck with the different flours. It’s very frustrating and expensive to experiment. Thanks for the recipe and any help you may be able to give.
Sarah says
Hi Holly! I’m afraid I’m not too sure about the quinoa flour – I’ve never actually used it myself before so I’m not familiar with how it works. Sorry I couldn’t be more help here!
Kim Curry says
I made these and they are SOOO good!! I’ve been using frozen rice flour tortillas and this were ok but these are so much more like a real tortilla but pillowy like a bread. I really really liked them. Thank you for this recipe. It is also very versatile, I ran out of tapioca flour so I just used a gluten free flour mixture, although it wasn’t as thin they were still delicious. I used them for enchiladas and they turned out great!!
Sarah says
That makes me so happy to hear! Thank you so much for letting me know what you thought – so glad you liked them!
Michelle Liesch says
These turned out great!! Both my kids and I were very pleased. I made them for my homemade hummus. Thank you!!
Sarah says
That’s great! So happy you and your kids enjoyed these! Thanks so much for taking the time to come back and let me know what you thought!
Mia says
Can you use 1:1 flour instead?
Sarah says
Hi Mia! It’s hard to say. I’ve tried this with a few different types of flour and some will work to some extent – the texture changes depending on the flour as does the thickness. I haven’t tried this using a regular gluten flour so I can’t really say how that would go
Connie says
You are so patient answering all of those questions! I can’t wait to try these!
Sarah says
Thanks Connie 😀 I know cooking can be intimidating for people – especially when it comes to making things gluten free so I try to be as helpful as I can! I really hope you love these as much as we do!
Nell says
These were really good and too easy. I was going to try them exactly like this, but I had some soaked lentils to use up, so I blended them with water to replace the milk, added salt and a little lime juice. Just yum. Thank you for sharing!
Sarah says
Ooh I love that idea! Thanks for sharing!
Grace says
Just made these and they are delicious!! I haven’t had a tortilla in 10 years due to allergies, and these were perfect! I love that the coconut milk gives a nice flavor and helps cut the strong chickpea flour taste. These will be a new staple in our home, thank you so much!!
Sarah says
That makes me so happy to hear – I’m so glad you liked them! Thanks so much for coming back to let me know what you thought 🙂
Teresa says
Seriously! I haven’t had a wrap recipe turn out in the 4 years since I was diagnosed with a wheat allergy! It’s kinda ridiculous how easy it was to make a simple yet amazing, better than a wheat wrap! I used unsweetened almond milk cause I shockingly did not have coconut milk and I added a 1/4 tsp salt and 1/2 tsp garlic powder. The texture is almost on par with a wheat wrap, and it’s stretchy like a wrap aught to be. I just can’t say enough good things about this recipe. Thank you thank you thank you!
Sarah says
I’m so glad you finally found a recipe that worked out for you! Not having god gluten free wraps was such a drag! Thanks so much for coming back to let me know what you thought, Teresa!
Ella says
I loved this! Definitely a need I didn’t know I had. My house has been gluten free due to my son’s allergy, so excited to add some more mexican food into our mealtime routine again!
Sarah says
Yay! So glad you liked them!