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7 Ways to Make Grain-Free Wraps and Tortillas in Your Kitchen

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Interested in learning how to make grain-free wraps and tortillas at home? Trying to find the best vegan grain-free or gluten-free tortilla and wrap products at the grocery store can be difficult. It’s as if every brand of grain-free products puts extra eggs in to make up for the grains. Whether you’re new to a grain-free diet or just exploring your options, you may be struggling to find alternatives.

Since a grain-free diet eliminates all grains including wheat, rice, corn, millet, barley and oats, you might think that making wraps or tortillas is out of the question. Well, hold on because it is entirely possible to make grain-free wraps and tortillas that are also vegan right in your own kitchen. Flour doesn’t have to be made of grains; it can be made from nuts, legumes, and other foods.

Here are seven alternatives to grain-based wraps and tortillas that you can start enjoying today.

1. Chickpea Flourrheascrepes

Rhea Parsons

Chickpea flour is high in protein and has a dull yellow color that it lends to foods. Not only is chickpea flour gluten-free but it’s also grain-free and nut-free so it can be a great choice for many different needs. Try using chickpea flour to make crepes and pancakes just like you would to make grain-free wraps and tortillas. The crepes are a little thinner than the pancakes but both are great to use as wraps or tortillas.

To Make Chickpea Crepes:

In a small bowl, mix 1 tablespoon ground flax seed and 3 tablespoons warm water until it is a loose paste. Let it sit and thicken for 10 minutes. This acts as a binder. In a bowl, mix 1 ½ cups non-dairy milk, 1 tablespoon melted vegan butter and the flax/water mixture. Add 1 ¼ cups chickpea flour, ½ teaspoon grain-free baking powder, ½ teaspoon garlic powder, ½ teaspoon kosher salt, and ¼ teaspoon black pepper to the bowl and mix into a batter.

Refrigerate for up to an hour and use that time to make your filling. When you are ready to make the crepes, remove the batter from the fridge. If it’s too thick, you may need to add a bit of water. Heat a non-stick 8” skillet. Spray with cooking spray and pour about ¼ cup of the batter in the center of the skillet and swirl it around until it covers the pan. Cook until the edges brown and you can flip the crepe. Cook on the other side for just a minute. Keep crepes on a warmed plate or in the oven (200 degrees) until ready to eat. Fill with your desired filling. Try adding roasted veggies and a lemon cashew cream sauce.

To Make Thin Chickpea Pancakes:

In a small bowl, mix 1 tablespoon flax seed and 3 tablespoons warm water until it is a loose paste. Let it sit and thicken for 10 minutes. This acts as a binder. In a bowl, mix 1 ½ cups non-dairy milk, 1 tablespoon vegan butter and flax/water mixture. Add 1 ¼ cups chickpea flour to the bowl and mix into a batter. Stir in ½ teaspoon kosher salt and any other herbs or spices you like.

Refrigerate for up to an hour. When you are ready to make the pancakes, remove the batter from the fridge. If it’s too thick, you may need to add a bit of water. Heat a non-stick 8” skillet. Spray with cooking spray and pour about ¼ cup of the batter in the center of the skillet and swirl it around until it covers the pan. Cook until the edges brown and you can flip the pancake. Cook on the other side for just a minute.  Keep pancakes on a warmed plate or in the oven (200 degrees) until ready to eat. Use these thin pancakes to wrap your favorite fillings. For more ways to cook with chickpea flour, see 7 Ways to Use Chickpea Flour in Holiday Meals: From Breakfast to Dessert.

2. Almond FlourAlmond Flour

Diana Taliun/Shutterstock

Almond flour, also known as almond meal, is made from finely ground almonds. This flour is high in protein, low in carbohydrates, and high in fiber. If you’re looking to add more vitamins and minerals to your diet, almond flour contains iron, magnesium, calcium, potassium, and vitamin E. This option is a popular one for dessert recipes because of its nutty flavor.

To Make Almond Flour Wraps:

In a small bowl combine 1 tablespoon ground flax seed and 3 tablespoons warm water. Mix and let sit for 10 minutes until it is a thick paste. In a food processor, combine 1 ½ cups almond flour, ¼ cup arrowroot powder, ½ teaspoon garlic powder and ¼teaspoon kosher salt. Add in the flax mixture and pulse until the ingredients combine to form a thick dough. If the dough is too thick, add more water one tablespoon at a time.

Transfer the dough to a work station and separate it into small balls of dough. Roll out each ball of dough between two sheets of parchment paper until you have a thin circle of dough. Cook each circle of dough in a non-stick skillet coated with cooking oil spray. Cook over medium heat for 2-3 minutes until browned a bit and the wrap easily lifts off the pan. Flip and cook the other side for 2 minutes. Transfer to a plate and continue until you have used all the dough.

3.  Coconut Flourrheascrepes2

Coconut flour is made from dried coconut meat. The oil and water are pressed out of the coconut meat, leaving only the fiber that is ground into flour. Coconut flour is a good option for those who want to make grain-free wraps that are also gluten-free and high in fiber. The taste is slightly sweet and of course, coconut-y. More and more people are choosing to cook and bake with coconut flour. You can get more tips on using coconut flour in Everything to Know about Coconut Flour: The Grain-Free Superfood and How to Use Coconut Flour to Make Vegan Desserts.

To Make Coconut Flour Crepes:

In a mug, combine 2 tablespoons ground flaxseed and 1/3 cup warm water. Mix and let sit until it forms a loose paste. In a large bowl, combine ½ cup sifted coconut flour, 1 tablespoon arrowroot powder, ½ teaspoon grain-free baking powder, and ½ teaspoon kosher salt. Add in 1 tablespoon melted coconut oil and 1 ½ cups non-dairy milk. Whisk until you have a thin batter. If it’s too thick, add more milk a bit at a time.

Let sit for 10 minutes and then whisk again. Heat a non-stick skillet over medium heat. Spray with cooking oil spray and pour ¼ cup of the batter into the pan, turning it to spread the batter thinly around the pan. Make sure the bottom of the pan is completely covered with batter. Cook for 2 minutes or until the edges of the wrap lift off the pan. When it easily lifts up, flip the wrap and cook on the second side for a minute. Transfer to a plate and continue until you use all the batter. Use the wraps for your favorite fillings.

4. Amaranth Flourmoo-shu-pancakes4

Rhea Parson

Amaranth flour is both gluten and grain-free making it a great substitution for your wraps and tortillas. This flour is made from amaranth seeds and is full of protein, iron, B vitamins, potassium, calcium, and magnesium. Use it for recipes like muffins, breads, and cookies since it has a slight nutty flavor.

To Make Amaranth Flour Flatbread:

In a mug or small bowl, combine 2 teaspoon egg replacer with 6 tablespoons warm water. Stir and let sit for 5 minutes. In a large bowl, combine 2 ¼ cups flour, ¼ cup arrowroot powder, 1 tablespoon grain-free baking powder, 1 ½ teaspoon salt, and ½ teaspoon garlic powder. Mix to combine. Fold in 3 tablespoons of your favorite chopped herbs. Make a well with a spatula. Add ¾ cup water and 3 tablespoons olive oil and mix until you have dough. It will be stiff. If it feels too dry and crumbly, add water by the teaspoon until it feels smoother.

Shape the dough into a log. Place a piece of parchment paper on your work surface. Cut the dough in half, and then cut each half into 5 pieces. Shape each piece into a ball. Using a rolling pin, roll each ball into a thin circle. Heat a small skillet over medium-high heat. Spray some cooking oil into the pan and cook one flatbread at a time. Cook the first side for 4 minutes. You want it to get browned with some dark blackened spots. Spray the top side of the flatbread with more oil and flip. Cook the 2nd side for about 2-3 minutes. Remove from pan and let cool on a wire rack.

Alternatively, you could bake these flatbreads in a 450 degree oven. Preheat the baking sheet for 5 minutes in the oven. Lay the flatbreads on a large piece of parchment paper. Spray them with oil and top with some more chopped herbs and salt, if desired. Carefully remove the baking sheet from the oven and place the parchment paper on it. Bake for 10-12 minutes until the flatbreads are browned on the edges and golden in the middle. They will harden more as they cool.  Let cool completely on wire racks.

5. Cauliflower Wraps

Lately it’s been all the rage to make pizza crust out of cauliflower. It only makes sense then that you could also use cauliflower to make tortillas and wraps, too.

To Make Cauliflower Tortillas:

In a mug, combine 2 tablespoons ground flax seeds with 1/3 cup warm water. Allow to sit for 10 minutes until it is a loose paste. Cut a head of cauliflower into florets and then pulse them in a food processor until they are like fine crumbs. Steam the cauliflower in a steamer basket for about 8 to 10 minutes. Allow to cool. When cool enough to touch, wrap the cauliflower in a clean kitchen towel and wring out all the water you can. Transfer the cauliflower to a large bowl. Mix in the flax mixture, ½ teaspoon kosher salt, ½ teaspoon garlic powder and 1 tablespoon of any fresh chopped herbs, if desired.

Mix everything until you have a smooth, thick batter. Heat a non-stick skillet over medium heat. Spray with cooking oil spray and pour ¼ cup of the batter into the pan, turning it to spread the batter thinly around the pan. Make sure the bottom of the pan is completely covered with batter. Cook for 3 to 4 minutes or until the edges of the wrap lift off the pan. When it easily lifts up, flip the wrap and cook on the second side for another 2 minutes. Transfer to a plate and continue until you use all the batter. Use the wraps for your favorite fillings.

Alternatively, you could bake these. Spoon the batter onto parchment paper-lined baking sheets. Spread the batter into circles. Bake at 375 for 15 minutes. Flip and bake another 3 minutes. Transfer to a cooling rack. Wrap with your favorite fillings.

6. Eggplant WrapsEggplant

Ahanov Michael/Shutterstock

Eggplant makes wonderful wraps. You probably think of food wrapped in eggplant as rollatini where slices of baked eggplant are filled with vegan ricotta. That’s delicious but eggplant slices can also be used as wraps for other fillings like roasted veggies or hummus.

To Make Baked Eggplant Wraps:

Trim the ends of a large eggplant. Peel some of the eggplant, if desired. I like to peel sections so it looks striped. Slice the eggplant length-wise into 4 or 6 half-inch thick slices, depending on the size of your eggplant. Lay the slice on a baking sheet lined with parchment paper. Brush the eggplant with olive oil and sprinkle with salt and pepper. Turn them over and season the other side. Bake for 10-15 minutes until the eggplant softens and browns but don’t let it get too soft. Flip the slices and cook the other side for about 5 minutes. You want the eggplant to be soft enough to roll but not so soft that it falls apart. Transfer the eggplant slices from the baking sheet and allow to them to cool. Use them to wrap your favorite fillings.

7. Collard Greens and Other LeavesFalafel-Hummus-Collard-Wraps-Vegan-GF-1200x800

The size and texture of collards are ideal as a substitute to make grain-free wraps and tortillas. They are big enough to encompass a good size scoop of filling and sturdy enough that it won’t all fall apart when you bite into it.

To Make Collard Wraps:

You have three options to make grain-free wraps with collard greens and other leaves. You can keep the collards completely raw, blanch them so they are softer and more pliable or stay in the middle lane and tenderize them with a bath of warm water and an acid such as lemon juice or vinegar. Choose large collard leaves and cut the stems out. Soak the greens in a bath of warm water, lemon juice and a bit of salt for ten minutes or blanch them in a pot of boiling water. If you blanch them, transfer the leaves to an ice bath or run them under cold water to stop the cooking process. Pat the leaves dry and they are ready to be filled.

Use this method and try these Hummus Collard Wraps. You can also use lettuce to make these Grilled Artichoke and Quinoa Lettuce Wraps. Other leaves like Lacinato Kale, Swiss Chard and Cabbage are also good for making wraps. You could also keep the wraps raw. Try making these Raw Zucchini Wraps and learn How to Make Raw Vegan Veggie-Stuffed Collard Wraps.

Who would have thought there were so many options for learning how to make grain-free wraps and tortillas? It turns out there are plenty of choices including grain-free flours, vegetables and dark, leafy greens. Try some of these recipes and enjoy wraps that are lighter, healthier and delicious.

If you want more tips for making delicious wrap recipes, check out 15 of Our Most Delectable Vegan Wrap Recipes by downloading the Food Monster App. For those that don’t have it, it’s a brilliant food app available for both Android and iPhone. It’s a great resource for anyone looking to cut out or reduce allergens like meat, dairy, soy, gluten, eggs, grains, and more find awesome recipes, cooking tips, articles, product recommendations and how-tos. It has over 10,000 recipes with new recipes added daily.

Lead image source: Rhea Parsons

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0 comments on “7 Ways to Make Grain-Free Wraps and Tortillas in Your Kitchen”

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richard
7 Months Ago

Good ideas, but one of the main reasons for eliminating grains from your diet is to reduce the intake of sugar, as refined flour is treated as sugar by your body. How do some of these compare - not in calories, but in sugar content. It is hard to believe any flour based on legumes is going to contain less sugar??

Also, have you considered using sweet potatoes as a base for wraps?? Cooked into a mush and combined with your binding agent might allow you to make a very palatable bread substitue without all the sugar.


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