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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Lilyan says
Can I put the left over batter in the fridge? My cast iron got too hot after four of them and I need to reseason it now
Sarah Nevins says
That’s totally fine! As long as you use it within about 5-7 days you should have no problem keeping the batter
Lana says
Is it possible for a gluten free and dairy free version of these wraps?
Thanks
Sarah Nevins says
Hi Lana! I’m not sure I know what you mean – these wraps are already gluten and dairy free! Coconut milk comes from coconuts and chickpea flour and tapioca flour are both naturally gluten and grain free
LANA says
oh thanks. The recipe said grain free but not gluten free so I was a little confused but thanks for clearing that.
Sarah Nevins says
No worries! As a rule of thumb, if a recipe says grain free it’s also going to be gluten free. I could be wrong here, but I’m pretty sure that all gluten sources are grains (wheat, rye, barley, etc).
Caroline says
Taste is excellent. I have to use only 1/2 cup of coconut milk to become them more bread-like. When I use 1 cup it is more like a pancake?
I like them so much I eat it just plain!
Sarah says
Thanks Caroline! Glad you like them! I do like the sound of thicker, more bread like wraps!
Symone says
Can I use arrowroot flour instead?
Sarah says
Absolutely! Hope you like them!
Marion says
Wow, I just made these tonight for fajitas. They were fantastic and my husband even liked them! I used almond milk instead of coconut milk and found it needed a couple more tbsp of flour and tapioca starch. I love how pliable they are and don’t break! Will be making these a lot as I find it difficult finding good gluten free wraps that don’t break and have all of the added garbage ingredients in them! Thanks for sharing!
Sarah says
So glad to hear that! Thanks so much for coming back to share what you thought!
sheilla says
is there a substitute for the tapioca flour?
Sarah Nevins says
Hi Sheilla! Arrowroot I know for a fact works well. Other types of starches should also work well (like corn starch, potato starch etc) but I haven’t done much testing with those
Heather says
Hi, these are delicious! Do you happen to have nutritional value numbers, calories, etc? 🙂
Sarah Nevins says
Hi Heather! Per tortilla:
93 calories
5 g fat
6 g carbs
1 g fibre
1 g sugar
2 g protein
Suzanne says
Thanks for the easy recipe, and I like the person’s idea who commented that these can be sliced and used as a substitute for pasta. That is an easy way to have two different dishes from the same recipe. Thanks!
Sarah says
Thanks Suzanne!
Anne says
I’m on the Plant Paradox diet and these (with almond flour instead of chickpea) are my staple tortilla. I use Trader Joes organic canned coconut milk (no sulfates). I love that I can make large tortillas that are pliable and can be used as wraps/ tacos/ burritos. I love them with almond butter, too!
Sarah says
Yay! Thanks Anne – so glad you like them!
Brenda Wood says
Can you send me the recipe you use to make yours???
Christine Kimmel says
I agree. These are fantastic. Followed the recipe and added 3/4 tsp salt, and 1/2 tsp garlic powder. Served as fajita wraps. Also spread one with almond butter and sugar-free jam. Such a treat! Will have these often.
Sarah says
Thanks Christine! Glad you enjoyed them!
Bob says
If you slice these into noodles, drop them into boiling water they are a great sub for pasta or egg noodles.
Sarah says
Ooh I love that idea! Thanks Bob!
Sarah says
Bob, how long did you boil them for?
Tiffany L Veary says
Do you think you could freeze them? Or freeze the dough?
Sarah says
Hi Tiffany! I’ve tried freezing the finished wraps and it does work to an extent but you have to be very carful when handling them because they tend to break pretty easily when frozen. I recommend freezing them flat on a lined cooking sheet first. Once frozen you can transfer them to a freezer safe bag or container but make sure to separate each wrap with a sheet of baking paper to keep them from freezing together. To defrost you can let it thaw over night or warm up in the microwave for a minute or two