3 ingredient, soft tortillas that are grain free nut free & vegan!
Yes, that’s right! Three ingredients!
Three ingredient grain free tortillas that are
✓Egg Free
✓Grain Free
✓Nut Free
✓Dairy Free
and ready in about 15 minutes. Does it get any easier than this?
How to make: 3-Ingredient Grain Free Tortillas
Let’s take it from the beginning. As I said you only need three ingredients to make these:
1. Tapioca Flour
2. Chickpea Flour (aka gram/garbanzo flour)
3. Coconut Milk – from a can
Whisk those all together in a bowl until you have a thick, pasty batter. At this point you can continue along with the recipe as is, or you can add a few things based on how you want to eat these.
If you’re looking to use these in a savoury recipe you can always add in a little salt, garlic, etc. On the flip side you can also use these in a more sweet capacity as crepes/pancakes and throw in a little vanilla extract, cinnamon, sugar, etc.
Once you’ve mixed everything together just pour the batter onto a hot plate/ non stick skillet, smooth out the batter as thin as you can go and wait a minute or two before flipping and cooking the other side. When little air bubbles appear on the top of the wraps as seen in the second picture below you’re ready to flip.
Flip and cook on the other side and that’s it!
This recipe is adapted from Heart Beat Kitchen 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.
You may also like to pair them with our Instant Pot Chicken Carnitas!
If you try this out let me know how it went!
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3 Ingredient Grain Free Tortillas
3 ingredient, soft tortillas that are grain free nut free & vegan!
Ingredients
- 1/2 cup | 50 grams tapioca flour
- 1/2 cup | 45 grams chickpea flour
- 1 cup | 240 ml coconut milk from a can
Instructions
- In a medium sized mixing bowl whisk together the tapioca flour and chickpea/gram flour until combined.
- Stir in the coconut milk and mix until fully incorporated. The batter should be thick, but smooth.
- Heat a large non stick or well greased skillet on a medium heat. 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 in diameter.
- Let the wrap cook for 1-2 minutes. When the edges of the wrap are cooked and there are tiny air bubbles on top you know it's time to gently flip if over and cook on the other side for another minute.
- Transfer the wrap to a plate to let cool and repeat this process until the batter is gone.
Notes
Store these in a zip seal bag or an airtight container in the fridge. They will stiffen in the fridge so you'll need to either warm them up in the microwave (about 20 seconds should do it) or leave them out on the counter to come up to room temperature before using.
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.
Nutrition Information
Serving Size:
1 tortilla Calories: 93Total Fat: 5gSaturated Fat: 4gSodium: 13mgCarbohydrates: 6gFiber: 1gSugar: 1gProtein: 2gShop this Post
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Hungry for More? If you’re looking for easy gluten free + vegan recipes like these 3 ingredient wraps then check out my Effortless Vegan Cookbook!
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