tasty gluten free tortilla wraps
Level
Easy
Cooking Time
5 min
Serves
3
Published March 1, 2025
by Dr. Stephanie Gray, DC
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I have searched high and low for an easy and delicious naturally gluten free wrap. I have experimented with many recipes on Pinterest, made from red lentils to spinach, but they taste flat or fall apart in the frying pan when making them. With much experimentation, I have finally found a wrap recipe that works! It’s both delicious and turns out perfect every single time. It’s a no fail recipe.
This wrap is made with only 5 simple ingredients- tapioca starch, egg whites, a little water, coconut flour and ground flax seeds.
There are no weird preservatives, sugars or fillers here. Plus, each wrap boasts 11 grams of protein!
Why not just buy gluten free wraps from a store?
Making your own wraps has several advantages over store-bought options.
1- Cleaner ingredients: All store bought gluten-free wraps contain preservatives, gums and additives to preserve shelf life. There is increasing evidence that food additives irritate the gut lining and contribute to inflammation, weight gain, cancer risk (breast, colon).
2- No seed/crop oils: Most store bought wraps (gluten free or conventional) contain ultra-processed pro-inflammatory vegetable oils (soybean, canola oil). By making them at home, you can use healthier fats like avocado or coconut oil.
3- Customizable: You can tweak the recipe to fit your dietary needs and preferences. Add seasonings, swap ingredients based on what works best for you.
4- Nutrient-Dense Options: Store bought wraps are usually high in carbs but low in protein. These wraps have coconut flour and flax seeds which boost fiber content. You can blend in veggies like spinach, for green wraps.
If you like this dinner roll recipe, try these other gluten free/flourless bread recipes:
High Protein Flourless Dinner Rolls
Flourless Orange Cranberry Loaf
What equipment do you need?
You will need a blender and a frying pan to make these tortilla wraps. You can mix the ingredients in a bowl, but a blender will ensure a smoother blend.
What ingredients do you need?
- 1 cup egg whites (I buy egg whites in a carton-it’s a cheaper option)
- 1 cup tapioca starch
- 2 tbsp water
- 2 tbsp ground flax seed
- 2 tbsp coconut flour
How to Store Tortilla Wraps
These tortilla wraps taste best when eaten right away. Once fully cooled, store wraps in a large zip-lock bag or in an airtight container. They can be left on the counter for 1-2 days before they need to be refrigerated. Eat within 3 days for freshness.
These wraps will freeze well. Place parchment paper between them as they will stick together during the freezing process.
Tasty Gluten Free Tortillas
Equipment
- 1 blender
- 1 Large frying pan
Ingredients
- 1 cup egg whites
- 1 cup tapioca starch
- 2 tbsp water
- 2 tbsp ground flax seed
- 2 tbsp coconut flour
Instructions
- Mix the batter: Add all ingredients to a blender. Blend until completely smooth. The batter should be slightly runny, similar to crepe batter.
- Heat the pan: Lightly grease your frying pan with a little avocado or coconut oil over medium heat.
- Cook the wraps: Pour about 1/3 cup of the batter int he pan and quickly tilt the pan in a circular motion to spread it thinly.
- Cook until it sets: Let it cook for about 1-2 minutes until the edges lift slightly and the bottom looks set. Carefully flip with a spatula and cook for another 30-60 seconds on the other side.
- Cool and Store: Transfer to a plate and cover with a clean towel to keep soft. Repeat with remaining batter.
Notes
Nutrition
I’m a doctor of chiropractic, with a special interest in nutrition. I am passionate about healthy eating and using food to heal thyself. Food should be made in a kitchen not a factory. I believe in eating whole foods, keeping processed foods to a minimum. It is my goal to show you that eating healthy and cooking at home can be simple and very rewarding! All of my recipes are naturally gluten-free.