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!
Peola Charles says
I am Gluten Intolerant, so things like this become favorites of mine. Its not a lot of Gluten free food I can take with me. But filling these and putting them in my lunch back are just perfect to eat .
I love them
Thanks so much
Sarah Nevins says
I’m so glad to hear you’ve been able to enjoy these! Thanks so much for taking the time to come back and leave a review letting me know what you think!
Bill says
CHICKPEAS ARE SEEDS AKA GRAINS. FYI
Sarah Nevins says
Hi Bill! Seeds aren’t considered to be grains – I might be misunderstanding this, but I just did a quick google search to double check and it seems pretty conclusive that they’re not.
Natalie says
Thank you for this great recipe.
I did substitute the chickpea with quinoa (I had the chickpea taste) and had Arrowroot in the house, so used that. It came out great!!!! Thank you, this will be my new “roti” for Bitter Chicken evenings.
Sarah Nevins says
Thanks Natalie! Great to know about the quinoa – love that idea!
Gilda says
Delicious…I loved it.. Gluten Free.. Paleo.. I used Tapioca flour and Almond flour, Almond milk, fresh garlic, garlic powder, yogurt…. Soo good. I made a stackful..I made it thick… like a Naan/ Flatbread..
Sarah Nevins says
Yay! Thanks Glinda – so happy you enjoyed them! Those sounds deicious!
Maryam Phillips says
If paleo do just substitute Garbanzo flour for almond using same ratio?
Sarah Nevins says
Yes!
Ana says
Hi, can you please share your recipe with me? I have all those ingredients, thank you
Johnna Elaine Duke says
Recipe turned out great – though I did end up adding an additional 1/2 cup of flours based on few previous reviews. However, I forgot I added vanilla to my almond milk and it wasn’t such a great flavor combo with garlic powder and thyme..LOL
Sarah Nevins says
I’ve totally done that sort of thing before 😀 So glad these worked for you! Thanks, Johnna!
Jana says
Dear Sarah, I would like to thank you for your tortillas recipe. I prepared them from the corn flour today. They were absolutely without mistakes. I have salted the dough a little bit and added some thyme in it too. It was perfect. The best tortillas I have ever had.
Sarah Nevins says
Oooh good to know about the corn flour! So glad you enjoyed these – thanks Jana!
Christina says
Hi Sarah,
My recipe is not looking as runny as yours. I mixed up the coconut milk. Was I only supposed to use the liquid part of coconut milk and not mix in the top part?
Sarah Nevins says
Hi Christina! It’s totally fine to use the thicker coconut cream in addition to or instead of the more watery coconut water part. If your batter is too thick looking I recommend just heating it up either in the microwave for about 15-20 seconds or warm it up on the stove top. If it’s still too thick just add an extra tablespoon or so of water and milk and that should do it
R.K. says
Hi…I’m wondering about the texture of these tortillas. Does using the chickpea flour make for a gritty texture in the result at all?
Sarah Nevins says
Hi RK – these should not come out gritty at all. The best comparison I can think of in texture is that they’re kind of like thick crepes. Hope that helps!
Julie says
I tired this, followed exactly and came no where close to anything like picture. Was a gross disaster!!!!!
Sarah Nevins says
Hi Julie! Sorry to hear that they didn’t work for you! If you tell me a little more about how they came out I might be able to help you figure out what went wrong.
Margaret says
I would like to try these. Do you use the coconut milk in the can for this. Can you use almond milk instead. Once you make them if there not all gone how do you store them. Will they get soggy .
Sarah Nevins says
Hi Margaret! Yes, I recommend canned coconut milk but I have had many people make this using alternative milks from cartons with no issues. Almond milk should be no problem here.
To store leftovers: wait for the tortillas to cool completely and then transfer to a bag or airtight container and keep in the fridge. Try to keep the tortillas flat as they tend to go stiff and break easily when chilled (though that could be because of my choice of milk). Since they go stiff you’ll need to warm them up in the microwave for about 20-30 seconds so that they can go back to being flexible and easy to roll. You might even want to store them with a layer of nonstick paper in between each tortilla so they don’t stick together when chilled.
Hope that helps!
Tiffiny says
I used this recipe as a starting point and tried with what I had on hand.
I used Pamela’s GF Artisan Flour and whole milk.
1:1 very thick no movement
1:1.5 like a thicker flatbread
1:2 more like a thin pancake
1:2.5 I might try later
At this point my legs hurt from standing too much and I was done. I had what I’m calling poor mans pancakes (no egg) for breakfast! lol
Sarah Nevins says
Ooh that’s good to know! Thanks Tiffiny!
Lisa says
Recipe totally off!
1/2 cup each of tapioca flour and almond flour mixed with 1 cup coconut milk resulted in a watery mixture. Disappointed.
Adding ANOTHER 1/2 cup of each flour improved the consistency.
Sarah Nevins says
Hi Lisa! This recipe is for tapioca and chickpea flour – I think that might have been where your issues stemmed from.