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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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.