Gluten Free Tortilla Wraps – The Ultimate Soft Flour Tortilla Recipe
The ULTIMATE Gluten Free Tortilla Wraps Recipe. Soft Flour Tortilla that are easy to make, flexible, rollable and neutral in flavour… Perfect for all your wrap needs. Also vegan, rice free and corn free.
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The path to developing the ULTIMATE Gluten Free Tortilla Wraps recipe
I’m so happy to share my ULTIMATE Gluten Free Tortilla Wraps recipe with you… They have been a journey. Tested with a whole range of flour blends, ratios of liquid to flour, combinations of binders, oil and more. And they are INCREDIBLE.
If you follow me on Instagram, you will have seen my video showing the AMAZING flexibility of these gluten free wraps. If you didn’t see it, go take a look… These flour tortilla are not gummy, don’t crack and yes… Just like in the video, they really CAN be screwed into a tight ball and unfurled flat and perfect! They are pretty neutral in flavour and work well with most fillings, savoury or sweet. Interested?
What are Flour Tortillas?
Flour tortilla (which are usually made from fine wheat flour) are soft, thin flatbreads, that are circular in shape. Used as wraps for various fillings, they are generally associated with Mexican food roots. And yes… the flour wrap is a variation on Mexican Corn Tortilla. But the wheat version is a far more recent ‘invention’… most likely to have been developed as an alternative to traditional corn tortillas in North Mexico where corn is harder to grow, but sometimes considered an American factory twist…. Wherever they morphed, they have been securely amalgamated into the somewhat adulterated US version of Mexican cuisine, known as ‘Tex Mex’.
Why we need a Gluten Free Tortilla Wraps recipe…
For those of us who are gluten free for health reasons such as diagnosis of Coeliac Disease (Celiac Disease), the ease of a wrap in place of a sandwich for a quick meal is off-limits. Memories of the soft, slightly doughy thin flatbreads wrapped around any multitude of fillings is just a distant and seemingly unattainable memory.
Sure, there are now any number of commercial gluten free wrap alternatives available in supermarkets. But finding one that ticks the box of ‘good’, ‘doesn’t crack’, or that isn’t strongly flavoured in some way is hard. While I tolerate them because I ‘have’ to, I’m honestly not a fan. Even the most doughy and flexible (UK) option from Old El Paso seems to have a strange sweetness, odd smell and gummy texture about it.
So, it’s time to make gluten free tortilla wraps that are more natural, neutral and better…
Does the flour blend matter when making gluten free tortilla wraps?
As is always the case with gluten free baking, yes… Flour blend does matter! I know there are gluten free bakers and authors out there who always use basic commercially available gluten free flour blends. But seriously… When it comes to making flour tortilla, the gluten free flours you use can make the difference between something average and just about edible… To something that tastes good and reunites you more closely with the flour tortilla wraps you miss.
And guess what… I’ve done ALL the hard work in testing, tasting, tweaking and creating Gluten Free Tortilla Wraps that will hopefully help you re-kindle a bit of ‘wrap-love’.
While testing, I did try a maize flour mix (being closer to Mexican flavours), but the final recipe is actually entirely corn-free. And with that in mind these are definitely flour wraps and not corn tortillas. At some stage, I will post traditional corn tortillas (not least because they are easy, traditional Mexican deliciousness)… But this recipe is not the same.
As with traditional wheat flour tortillas however, the recipe shared below for Gluten Free Tortilla Wraps follows a simple combination of flours, water, fat and salt. It does not however, include any of the leavening agents (bicarb or baking powder) found in some commercial options. I found them to be entirely unnecessary, adding absolutely nothing to either texture or performance.
The great ‘wrap off’… Testing gluten free tortilla with different flours
I alluded above to testing my tortilla wrap recipes with various combinations of flours. And the results were so interesting, they deserve to be shared.
To get the desired texture, the flour blend used needed a good ratio of starchy flours. Indeed, if you explore other gluten free flour tortilla recipes on the internet, most appear to be entirely made from starch flours. And this is where I deviate. The all-starch wraps were gummy, exceptionally chewy and went hard much quicker. What they needed was a happy ratio of protein flour to balance the texture and structure.
Having worked that out and achieved good overall ingredient ratios (using a combination of potato starch, tapioca starch, ground psyllium husk and one other flour), a multitude of different ‘3rd flours’ (including some additional starch options for good measure) were tested. They were blind-tasted and rated by family and friends with thoughts on flavour, texture and longevity. It was fun and fascinating!
So, what was tested and what were the results?
Sorghum Flour
Had a reasonably good fluffy texture, although a little chewy. The tortilla wrap was quite dark in colour and the flavour was a bit ‘marmite’ (great for some and not for others).
Mochiko Flour (aka sticky/Asian Rice Flour) – A starch
Very gummy and quite chewy. Went hard very quickly. Didn’t go down well.
Buckwheat Flour
Dark in colour and strong in flavour, with an after-taste which was off-putting. They had a good flexible texture however, which rolled reasonably well as a wrap.
Millet Flour
Earthy and distinctly ‘millet’ in flavour, which was less appealing. However, the general view was that they were quite nice… with a nice light colour and a texture that was quite flexible. Lasted reasonably well.
Gram Flour
Hands down the overall Gluten Free Tortilla winner! The gram wraps were softer and less chewy in texture, more neutral in flavour and by far the most flexible and long-lasting.
White Teff Flour
Quite dark in colour and a little dense and slightly chewy in texture, although flexible. The flavour was stronger, but not unpleasant and they lasted quite well.
Maize Flour
Very ‘corny’ in flavour and although chewy at the time of cooking, went dry quickly on cooling and less flexible than the others.
Based on the above, the tortilla that came out unanimously the best were the ones that used an addition of Gram Flour. Even better, since developing them, we have been using and testing them across a number of recipes (that will be gradually added to the blog). So far, so good! The gram gluten free tortilla wraps have proved a great match for each recipe we have tried.
I can’t eat gram flour… What is the best alternative?
Although the Gluten Free Tortilla with gram flour came out the best, I appreciate that not everyone likes or can tolerate gram flour. So, if you can’t eat it, what are the best alternatives?
In testing, the flour tortillas which took the silver and bronze rated spots were the ones made with sorghum flour, millet flour or buckwheat flour. Wraps using the white teff flour were further down the list, but also made a reasonable alternative. I wouldn’t recommend wraps made with all starch flours.
For more information on gluten free flours, check out my Flours and Flour Blending Page.
Do I have to use psyllium husk?
I’ll cut to the chase on this one. Yes! Psyllium Husk is ESSENTIAL to getting the right texture and hydration for these gluten free tortilla wraps. The psyllium husk absorbs good amounts of liquid when the dough is made, locking in moisture which is required for the flexible texture of the final wrap. I am aware of no other ingredient that does this quite as well.
I would advise NOT to use psyllium powder (often sold as a health product), as it is super-fine and does not work as well in cooking. If you can’t source ground psyllium, simply buy whole husks and grind them at home in a blender.
Are these gluten free Tortilla wraps ‘free from’ and suitable for Coeliacs (Celiacs)?
My flour tortilla wraps recipe is not only gluten free and safe for Coeliacs, but is also completely Vegan too. Just be sure to use flour which is certified gluten free, to avoid any risk of cross-contamination.
But their ‘free from’ status doesn’t stop there…These wraps are:
- Gluten free
- Dairy free
- Vegan
- Corn free
- Rice free
- Nut free
- Soy free
- Egg free
- And free from the rest of the top 14 allergens
Additionally, if you are restricted to a low fodmap diet, then ensure you use one of the flour alternatives discussed above in place of the gram flour.
How long do these Gluten Free Tortilla Wraps last?
If you use the recipe as stated with gram flour, the tortillas will have the best shelf-life. While (like all homemade wraps without added preservatives)they are best when freshly cooked, these tortillas can be eaten as they are several hours after making (providing they are wrapped, preferably in a sealed bag). Left over night and beyond however, they will start to deteriorate in texture.
Having said that, I have eaten them ‘as they come’ 24 + hours after making and they have tasted pretty good. And if popped in the microwave for a few seconds to heat through, the flexibility and texture returns to ‘just cooked’ levels, holding well even after cooling.
How to eat Gluten Free Tortilla
Once you have made your tortilla wraps, there are lots of ways to use them… Here’s a few ideas to inspire…
- As sandwich wraps
- Rolled round cream cheese and smoked salmon (or alternative) and cut into mini appetisers
- Flour tortillas for sharing Fajitas
- Rolled and wrapped as a Burrito
- Filled and baked as Enchiladas
- Layered and baked as a Tortilla Stack
- Used as an alternative to pasta to make a Mexican Tortilla Lasagne
How to make my Gluten Free Tortilla Wraps… Step by Step
This recipe for Gluten Free Tortilla Wraps is super-easy and they can be made fresh in about 45 minutes (including the 10 to 15 minutes resting time for the dough to hydrate). Here’s my step-by-step guide to help you…
Mixing
- Weigh and mix the dry ingredients in a large bowl and then add the oil and warm water, stirring until you have a smooth, wet paste.
- Leave the paste to hydrate for 10 to 15 minutes, before working it with a firm spatula, flat knife or silicone spoon into a pliable dough ball.
- When ready to make and cook the wraps, preheat a heavy-based frying pan over a high heat until extremely hot. Make the first wrap while the pan is heating…
Rolling
- Pull off a piece of tortilla dough about the size of a tangerine and roll into a ball before liberally dusting with tapioca starch. You can alternatively divide the mixture into 4 to 5 equal pieces and roll into balls, but ensure they are covered with a bowl or clingfilm until you are ready to roll each one.
- The dough will be sticky to roll, so liberally sprinkle the work surface or a large sheet of baking paper with tapioca starch, before flattening the first ball with your hands.
- Roll the dough into a circle about 8 to 9 inches (20 to 23 cm) in diameter. It should be about 1 to 2 mm thick. As you roll, carefully lift intermittently (with the help of the rolling pin) to check the underside isn’t sticking, re-flouring with tapioca starch as necessary.
- If your tortilla circle has gone ‘wayward’ (or you are pedantic about shape), use a large pan lid to mark and cut round with a small, sharp knife. But be careful not to push the lid down into the dough.
Cooking
- Carefully pick up the circle of tortilla dough and lay it into the very hot, dry pan.
- Cook for about 30 to 45 seconds, until air bubbles start to rise on the surface.
- Flip the wrap over using a heat-proof spatula and cook the other side for a further 30 to 45 seconds. The underside should start to slightly brown in the patches where the bubbles are.
- Flip one final time for about 10 to 15 seconds, before removing to a plate lined with a tea towel. Fold the tea towel over the wrap(s) to keep them soft and warm.
While cooking each wrap, set to work rolling and preparing the next one.
Recommended Equipment for making Gluten Free Tortilla Wraps
You actually need very little to make gluten free tortilla wraps. But you will require:
- A good set of Kitchen Scales – I recommend investing in some Dual Platform Scales as they allow for micro-measurements which are generally useful, but essential when making gluten free bread.
- A Kettle to ensure the water added is fresh and warm.
- Large Mixing Bowl – Every kitchen needs a good versatile mixing bowl set.
- Good non-stick, reliable Baking Paper on which to roll the dough (not essential, but thoroughly recommended). I always use Lakeland Baking Parchment.
- A sturdy Rolling Pin. I find that a basic wooden rolling pin seems to be most effective when rolling gluten free wraps.
- Large heavy-based Frying Pan – I use this Tefal Hard Anodised 30 cm Frying Pan which is fabulous.
- A Hob
Have you made my Gluten Free Flour Tortilla Wraps?
If you make my Gluten Free Tortilla Wraps, I’d love to hear how you found them. They were such fun to develop and so much work went into them, that it will be a real boost to know the recipe has been used. Just leave a comment below, rate the recipe and tag me on social media with your yummy wrap pics.
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Have fun
** © 2019-2024 Kate Dowse All Rights Reserved. Do not copy or re-publish this recipe or any part of this recipe on any other blog, on social media or in a publication without the express permission of Gluten Free Alchemist. Or use for commercial purposes without prior agreement**
Gluten Free Tortilla Wraps (Soft Flour Tortilla)
Key equipment
- kettle
- large saucepan lid (optional)
- large, heavy-based frying pan
- flat silicone spatula
- clean tea towel
Ingredients
- 70 g potato starch flour
- 60 g fine gram flour chickpea/Besan See NOTES for alternatives
- 40 g tapioca starch
- 10 g ground psyllium husk grind finely in a blender (not 'psyllium powder')
- ¼ tsp fine sea salt
- 24 g sunflower oil/olive oil
- 160 g warm water
- plenty of extra tapioca starch for dusting.
Instructions
Mixing the dough
- Weigh the flours, ground psyllium husk and salt into a large mixing bowl and mix thoroughly until evenly blended.
- Add the oil and warm water and mix with a spoon/spatula until you have an even, wet (liquidy) paste.
- Leave the paste to hydrate for 10 to 15 minutes, before working it with a firm spatula, flat knife or silicone spoon into a pliable dough ball.
- When ready to make and cook the wraps, preheat a heavy-based frying pan over a high heat until extremely hot. Make the first wrap while the pan is heating…
Rolling the dough
- Pull off a piece of dough about the size of a tangerine and roll into a ball before liberally dusting with tapioca starch. You can alternatively divide the mixture into 4 to 5 equal pieces and roll into balls, but ensure they are covered with a bowl or clingfilm until you are ready to roll each one.
- Liberally sprinkle the work surface or a large sheet of baking paper with tapioca starch, before flattening the first ball with your hands.
- Roll the dough into a circle about 8 to 9 inches (20 to 23 cm) in diameter. It should be about 1 to 2 mm thick. As you roll, carefully lift intermittently (with the help of the rolling pin) to check the underside isn’t sticking, re-flouring with tapioca starch as necessary.
- If your circle has gone ‘wayward’ (or you are pedantic about shape), use a large pan lid to mark and cut round with a small, sharp knife. But be careful not to push the lid down into the dough. Set any off-cuts to one side.
Cooking the wraps
- Carefully pick up the circle of dough and lay it into the very hot, dry pan.
- Cook for about 30 to 45 seconds, until air bubbles start to rise on the surface.
- Flip the wrap over using a heat-proof spatula and cook the other side for a further 30 to 45 seconds. The underside should start to slightly brown in the patches where the bubbles are.
- Flip one final time for about 10 to 15 seconds, before removing to a plate lined with a tea towel. Fold the tea towel over the wrap(s) to keep them soft and warm.
- While cooking each wrap, set to work rolling and preparing the next one, repeating the rolling and cooking process with the each ball of dough.
- Finally, take any off-cuts of dough that have been set aside and knead into one ball, before rolling and cooking into a final wrap.
Notes
Nutrition
© 2019-2026 Kate Dowse All Rights Reserved – Do not copy or re-publish this recipe or any part of this recipe on any other blog, on social media or in a publication without the express permission of Gluten Free Alchemist
Great and best recipe.
Thank you Shazia. I’m so pleased you love them x
Hi Kate. My daughter has MANY food restrictions including nightshades so can’t have potato starch. Can I sub more tapioca starch or maybe use arrowroot starch? Thank you.
Hi Sharon
Possibly. I’ve not tried it. Can she eat cassava flour? I’m thinking maybe sub with a combination of additional corn/tapioca/arrowroot + Cassava flour. Or possibly cassava flour on it’s own xx
Oh my! I am so grateful to you for this recipe! I am a coeliac and have just made these for dinner- absolutely delicious, taste just like “normal” food! I will definitely be making these again. I used psyllium powder as it’s all I had but I followed your advice re adding less. Thank you!!
You are very welcome Tina! Thank you so much for coming back and leaving such a lovely comment. It’s one of my favourite recipes and was such fun to research to get it ‘right’. So it’s fantastic to see it being enjoyed by other people.
Apologies for the delay in reply… I’ve been away x
I subbed the Besan flour for Almond meal ! They turned out So Good! This is a Magic recipe Thankyou!
Thank you Kelly. So happy you love them and that they were versatile to the almond meal switch 😀
Hi, it’s very nice recipe. Was wondering if this dough can be used to make steamed dumplings ?
Thank you Anna.
The honest answer is I don’t know. Sorry. It’s not something I’ve tried. But if you decide to give it a go, let me know how it goes.
Kate x
These wraps are amazing! I ended up making them with cassava flour in lieu of the gram/chickpea flour by mistake but they still came out fantastic and I have already made them several times. I’m so grateful I stumbled upon your website. May I suggest that you also put an Amazon storefront for US customers? Also your tips in this recipe are game changers. Thank you for sharing your recipes.
Thank you so much for your amazing feedback. I’m so pleased you love the recipe.
I’ve never considered an Amazon Storefront before (as I’m not sure I really ‘sell’ anything). But I’ll have a look into what it involves when I get a chance xxx
Hi Kate, thanks for the recipe. These are great as wraps, but when using them fried, filled with refried beans, they just won’t crisp up like wheaty tortillas. Could I tweak the flours or amount of psyllium to help with this?
Thank you for your feedback. It’s really helpful and I’ll be honest… I’ve never actually tried frying them! 🙈
I’m not 100% sure how to solve the issue without testing, but off the top of my head…. It may be worth switching out the gram flour for (possibly) millet of maize (not corn starch) or masa harina.
Reducing the amount of psyllium would definitely help, but you will lose some of the pliability (which may be necessary to ‘wrap’). But yes… you could play with this slightly.
I’ll have a play at this end too at some point and see what I find xx
Hi there,
Is it possible to sub tapioca flour with cassava flour in this recipe?
Hi Julianna
Possibly. Although cassava flour is has different properties to tapioca flour/starch. You may be better switching with either corn starch or arrowroot if you have them.
Best wishes
Kate
I’ve tried alot of gf wraps recipes over the years and this is hands down the best recipe yet super soft easy to roll.. Brilliant. Swapped the physillium husk for physilum husk powder just used a little bit left as its more absorbant.
Hi Melanie.
Thank you so much for your lovely feedback. I’m so pleased you loved the wraps. It’s one of my favourite recipes!
Best wishes and Happy New Year
Kate x
Followed this recipe to a T, well minus the psyllium husk as I only had the powder, I was a bit dubious as the dough is super tacky and I ended up leaving it in the fridge covered for an hour but I’ve gotta say the wraps were absolutely mind blowing. Best GF wraps I’ve ever tasted. I’m so bored of over priced chemical filled rubbish on supermarket shelves, these are far superior. Can’t wait to try some of your other recipes.
Fantastic! Thanks for the feedback Jake and for taking the time to come back and leave it. I’m so pleased that you loved the wraps. I’m assuming that you added psyllium powder instead of husk?
The tackiness is due to the need for the flours to hydrate, which may be slightly longer/different when using powder vs a more coarse grind of psyllium.
Shout if you need anything x
Thank you. These are the best gluten free wraps I’ve made. They don’t crack and they’re really easy to make. We ate them hot and cold. The whole family loved them.
You’re very welcome. So pleased you loved them x
These were a huge hit at my house, even with the gluten eaters! Thank you for an easy, tasty recipe.
You’re very welcome Bari. Thank you for the lovely feedback. I’m so pleased they were enjoyed xx
Mine certainly don’t look like Kate’s but they hold together well and are delicious. With more practice I will get it. I felt like using my hands worked better than a rolling pin, otherwise made as written. 💙
Deliciousness is ALWAYS more important than looks! Thank you so much for the lovely feedback. I’m so glad they went down well xx
Hi Kate.
Thank you, it’s great that I’ve finally found a very good organic, gluten free, vegan wrap recipe that works and is simple. Can’t imagine the iterations you have to go through to get this but you have done an incredible job……..respect. I live in England as well and can’t believe how difficult it is to buy wraps that encompass our requirements. After seeing your recipe I immediately went on Amazon and ordered all the flours (organic) in bulk. Can’t believe how cost effective this is!
It now means we can now add this very healthy meal to our regular meal routine.
None of us have Coeliac as far as I know but I believe reducing gluten intake is important for general health. Obviously your work is important for people with Coeliac disease but also the general population would benefit greatly by reducing their gluten intake.
Of course, particularly in current times, being able to make these healthy wraps is actually a way of reducing your food bill.
With a little planning and effort people can eat very cost effectively and healthily!
Have you tried to partner with any food manufacturers with your recipe? As awareness of food/health increases I can only imagine it’s a sure fire winner!
Once again many thanks and all the best.
John
Hi John
You are most welcome. Thank you for such lovely feedback. It always cheers me knowing that the effort put into recipe development is benefitting and being enjoyed by others.
The lack of being able to buy a decent GF wrap was my motivation for creating these. And to be honest, since they can be made quicker and cheaper than a trip to the supermarket, it seems bonkers to buy any.
I haven’t tried to partner with food manufacturers. I’m not honestly sure they’d be that interested. For lots of reasons. If I was younger and more business savvy, I’d be minded to go into production myself. But for now, I’m happy to share what I do here. xx
Super easy and turned out incredible !!!
I was in awe at the stretchiness of the dough!
Used psyllium husk “powder” bc that’s what I am currently able to source, and they worked perfectly!
Thank you so much for your hard work and for sharing these with the world!
Fabulous! You are very welcome and thank you so much for the feedback Francisca.
I’m so glad you loved them xx
Hi, I’ve doubled the recipe and the wraps are fabulous! I was wondering how I store left over dough? Can I put it in the fridge? And can I freeze the dough or cooked wraps?
Hi Anisa
I’m so glad you enjoyed them. Thank you for the feedback.
I have frozen the wraps already cooked in the past and they have been fine, defrosted and warmed. (divide with baking paper to prevent sticking)
The dough should be storable in the fridge ready to roll for a couple of days… It’s probably worth dividing into ready to roll balls for ease of use.
Or you could roll the wraps ready to cook and freeze them raw (layered with pieces of baking paper (to prevent them sticking together)). I have not tried freezing the dough as a ball.
I hope that helps
Best wishes x
Thank you! Are these ok to eat cold the next day? Like if I roll up some beans and ham in one and put it in my kid’s lunch box.
Hi Jennie
Yes. They are absolutely fine the next day. Perfect for lunch boxes x
Oh wow – they look amazing!
Thanks Eb. They are really really good and super-quick to make too xx
Your flour tortillas look incredible. So glad to have stumbled upon these gluten-free versions.
Thank you Sandhya. They are without doubt the best gluten free Wraps I’ve had. Absolutely love them xx
What a great recipe – we eat a lot of wraps in our family and I while we are not gluten intolerant, I am trying to reduce the amount of gluten we consume. I will have to try this recipe out, thank you!
Thank you Ali.
Do let me know if you try them. They are so quick to make and have really changed ‘wrap-life’ in our house xx
Carbs are very very high….that would give me an insulin rush??? Any suggestions would help me please?
Hi Jo
Unfortunately, the need for the particular texture means there is a requirement for higher numbers of starchy flours for this one. Sorry x
Your flour tortillas look fantastic, I just love fresh tortillas! Thanks so much for sharing your awesome post with us at Full Plate Thursday, 552 and come back to see us real soon!
Miz Helen
Thank you Helen. I am super-proud of them, Closest I’ve ever had to the ‘real deal’. xx
What a fantastic recipe! I’ve just linked to these in my Carnitas recipe, such a great option for gluten free tacos!
Thank you SO much Cat. I really appreciate the share. And hopefully it means more people will enjoy your lovely Carnitas recipe too xxx
I had to be gluten free for about a year and a half. Oh how I wish I would have had your blog! I could have had a burrito!! Thanks for sharing at the What’s for Dinner party. Hope you’re having a great week.
Thanks Helen. Yes… having to be gluten free can be tough, but we want for nothing here xxx
I love you! No rice flour. at all due to arsenic poisoning! I will make these for sure.
Awww… You are SO welcome. Enjoy xxxx