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!
3 Ingredient Grain Free Tortillas
3 ingredient, soft tortillas that are grain free nut free & vegan!Â
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.Â
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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Debby says
These are absolutely fantastic. I was a bit nervous to make them – I’m in the habbit of ruining everything resembling a pancake – but they were so easy to make and so tasty. I love how they can be used for both savory and sweet recipes. Thank you for sharing!
Sarah says
Thanks Debby! So happy you liked them and found them easy!
pym says
could i sub arrowroot flour for tapioca?
Sarah says
That should work!
Biancca says
Made these twice now and my 3 year old loves them. She just ate one with salad inside, massive achievement for her. Madr large batch so i can keep them on hand for when she is having a picky food day. Thank you for sharing this. Definitely going to be a staple in our home.
Sarah says
Aww that makes me so happy to hear! So glad you and your daughter like them! Thanks for coming back to leave comment/review 🙂
Heather says
Do you think using Tapioca and Arrowroot flour be a reasonable substitute instead of the chickpea flour? I’m doing the elimination phase of AIP and can’t have chickpeas currently.
Sarah says
I think to some extent it would work, but it would probably come out pretty gummy which might be a little off putting. If you can find cassava flour I recommend using that in place of the chickpea flour – it’s AIP friendly & is super versatile. I’ve only been able to play around with it a littleb it because it’s not easy to find in the UK, but it’s a pretty decent substitute for wheat flour.
Also – a couple years ago my husband was on the AIP diet for a short period of time. I made him plantain tortillas and they were honestly so much better than I expected. They held up pretty well and were delicious. All you need is plantains and maybe a little salt http://www.wholelovelylife.com/plantain-tortillas/ Hope that helps!
Alana says
I have just tried these this morning. I substituted tapioca flour for corn flour at a ratio 2:1. They turned out really nice. It’s an unusual flavour but I like it. I really struggled with spreading them out in the pan as the mixture on the bottom lifted off the pan and left big holes. This means they aren’t really big enough for wraps. Any advice on how I can spread them more easily?
Sarah says
There’s a chance the corn flour made it a little more difficult to spread than usual – when I’ve tried subbing corn flour for tapioca in the past I’ve noticed that my dough or whatever I’m working with is more sticky. Maybe next time if you use cornflour try adding an extra tablespoon of coconut milk so the batter is more fluid and doesn’t lift as easily
Frank says
Hi could you use these as a pastry substitute when making a quiche ?
thanks
Sarah says
It’s not at all flaky so I don’t think it would have the right texture. If you’re looking for a pie crust though you could try the crust from this blackberry pie https://www.asaucykitchen.com/grain-free-blackberry-pie/
Stephanie says
Stuck like crazy! I’m not sure what I did wrong…
Sarah says
Hi Stephanie! Sorry about the sticking! What kind of pan did you use? I recommend using a non stick skillet or a really well grease pan with this so that it comes off easily
Lillian says
I can use coconut milk or almond milk ? How much can I use measuring by cups?
Sarah says
I’ve never tried this with almond milk – I have a feeling that it might not come out the same since it doesn’t have the same amount of fat as coconut milk. As for the coconut milk you’ll just need a cup!
Allison says
Yep, it works with almond milk. And it also works with skinny coconut milk as well (the one that’s refrigerated). Same measurements. I tried them all and saw no difference. With the more watery milks, however, I let the mixture sit overnight in the fridge and it thickens up a bit more for pouring the next day. That said, it doesn’t appear to change how it cooks up at all whether the mixture is thin or thick. But it does make for better pouring and shaping in the pan.
Sarah says
Hi Allison! Thanks for sharing all that – that’s really helpful to know!
Sharon says
I made them with cashew milk, arrowroot and bobs red mill 1:1 gluten free mix. Came out perfect.
Sarah says
That’s awesome Sharon! Thanks for sharing your adaptations – that’s super helpful!
Nisha says
Have made these twice now. They work great. Taste much better than the store bought corn tortillas. Thanks for a great recipe.
Sarah says
Thank you so much! Glad you like them & I really appreciate you taking the time to come back and leave a comment/review!
Kimberly says
Just made these. They’re wonderful, thank you so much!!
Sarah says
Yay! So happy you liked them! Thanks for coming back to let me know how it went!