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!
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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Bibi says
I’m gluten free and also on a candida diet that doesn’t allow the tapioca flour/starch, it doesn’t allow any starches at all. Is there a substitute I can use in place of the tapioca flour?
Sarah says
I haven’t tried this out myself but I have a feeling you might be able to get away with using more chickpea flour in place of starch here. It will affect the overall texture but I *think* it might work.
Brianna says
Could you use arrowroot powder? I believe it’s in the rhubarb family.
Sarah says
That would work!
Jen says
Do you think all purpose gluten free flour would work instead of the tapioca and chickpea flour?
Sarah says
Hi Jen – not too sure it would work here. Chickpea flour & tapioca are very binding flours which is why you don’t need to use any egg/egg substitutes here. I don’t think a straight gluten free flour blend would work bit if you do try it please let me know!
Jennifer says
could you substitute buckwheat flour for the chickpea flour?
Sarah says
I’m not too sure how buckwheat flour would work here – chickpea flour is very sticky/binding that it. That being said – buckwheat flour is great in crepes & pancakes which isn’t too different from these so I think it will. I wish I could be more help! If you do try it please come back & let me know how it went!
T says
If I am using an alternative milk how much will I need? Thanks 🙂
Sarah says
The same amount will work!
Carolyn says
I tried them tonight but only had carton vanilla flavored rice milk and carton coconut milk. So I added a TBL butter. That to add extra flour but they smelled yummy as they cooked on my cast iron griddle. Oddly enough, the sweetness went real well with the bbq I was eating. Tomorrow will heat one up and add some pie filling. Everyone in my family liked it!
Sarah says
Ooh that does sound good! So glad you liked them! Thanks for coming back to leave a review!
Emily says
These are seriously awesome! I have been looking for a good GF tortilla recipe after moving to Africa, (as you cannot find any GF tortillas on the shelves) and this is the winning recipe for sure! These taste great, work well and are very versatile. The only modification I made to the recipe was adding some garlic powder, onion powder and salt into the batter before cooking. I also use them in replacement of African “chapati” and eat them with beans and lentils! Thanks so much for a great recipe!
Sarah says
Hi Emily! That’s awesome! I have a hard time finding certain things I used to be able to buy in American here in England so I can only imagine how much more difficult it would be to find things in Africa – really happy that these have been helpful! Thanks so much for coming back to let me know how you liked them 🙂
Rachel says
Hi! Were you able to find tapioca flour where you are? Or did you substitute something? I’m in Tanzania and I’ve never seen tapioca here.
A McCann says
I’m new to the whole wheat free flour world. Is there any way to use brown or white rice flour instead of chickpea or almond flour?
Sarah says
I’m afraid I’m not sure how well rice flour would do in the recipe – I know that it’s more absorbent than chickpea or almond flour so the amounts of the other ingredients would need to change here as well. Sorry I couldn’t help more!
Deborah says
I’m just wondering how these do with moisture… would these hold up as quesadilla’s, pizza bases, or as a wrap with cream cheese fillings? Both fresh and overnight in the fridge?
Sarah says
As long as the things you adding to it aren’t too wet this should hold up pretty well – so quesadillas with cheese/cream cheese fillings would be alright, but I don’t think they’d work well as pizza bases. They can harden up in the fridge though so make sure you take them out and let them warm up to room temperature before eating otherwise they’ll break pretty easily.
If you’re looking for a pizza base then I’d recommend using this flatbread recipe instead – it’s derived from this recipe but with a couple more things added to it. https://www.asaucykitchen.com/gluten-free-flatbread-paleo-option/
Deb says
Thank you!! I’ll try them both. 🙂
Deb says
Would these work as a sandwich wrap for my son’s school lunch? Or are they better heated up?
Sarah says
Hi Deb! That should be fine! Someone tagged me on instagram the other day showing off their meal prep for the week that included these wraps.
As long as you’re not eating them straight from the fridge that shouldn’t be an issue. They get a little weird and firm up when cold, but once warmed up to room temperature they go back to normal.
Hannah says
Is it tapioca flour or tapioca starch? If I use almond flour instead would I use just the almond flour or the tapioca with it? Also would coconut milk in a carton and not can work?
Sarah says
Yes! Tapioca flour/starch are the same thing. If you’re trying it with almond flour then you’ll use that along with the tapioca. I use them with full fat coconut milk to add a little thickness, but I’ve had a few people saying that they used dairy free milk from a carton and they still came out perfect so. Hope you like them!