These Coconut Flour Tortillas are an egg-free, gluten-free, vegan recipe with only five ingredients! With added nutrients from psyllium fiber, they’re a great low-carb alternative. Keep them on hand for sandwich wraps, taco night, and more!
Two Recipes for Homemade Tortillas!
To keep this recipe as allergy-friendly as possible, we’re technically giving you two different recipes for low carb tortilla shells. I know, I know. How kind of us, but we’re here to serve you! To keep things simple, the base of both versions is the same, we’re just making some minor tweaks to meet your needs. Take a look at the following ingredients and tips to make sure your tortillas turn out perfect every time – whichever version you choose to make.
While we love our wrap and tortilla alternatives like those used in the Swiss Chard Salad Wraps with Apple Slaw, Paleo Breakfast Egg Wraps, and Sticky Chinese BBQ Pork Lettuce Wraps, sometimes you just want the real thing, ya know? Luckily, I created these Coconut Flour Tortillas to both satisfy your cravings and stay allergy-friendly. As a bonus, with added nutrients and healthy fibers, these make you feel good too!
Sounds good, right? Let’s get cooking!
5 Ingredients with Simple Substitutions
Coconut Flour – Coconut flour is a gluten-free alternative to regular flours. Made from dried, ground coconut meat, it is full of healthy fats.
Psyllium Husk Fiber – Psyllium husk fiber is made from the husk of a plant known as Plantago Ovata. Psyllium fiber (not Grandpa’s Metamucil brand) is perfect for increasing insoluble fiber and prebiotic fiber while keeping these wraps low-carb, grain-free, and dairy-free! Remember we love prebiotic fiber for gut health! Also, if you’re using the powdered version instead of the whole husk fiber, use only 2 Tablespoons instead of 3 as it weighs more.
Tapioca Flour – Tapioca flour binds with the psyllium husk fiber to create a gluten-like texture while still being gluten-free. If you aren’t using tapioca flour, you can also use 2 Tablespoons of oil or plain yogurt in its place to create a similar effect.
Salt – Salt works to bring out the natural flavors in these coconut flour tortillas.
Non-Dairy Milk – I typically use my Non-Dairy Hemp and Nut Milk, but any non-dairy milk you prefer will work with this recipe.
How to Make Gluten Free Tortillas & Cooking Tips with Video!
This recipe has been tested every way possible with both ingredient sets. No matter how you do it, they always turn out great! The only problem is trying to decide what to fill them with when they’re finished, but we’ll worry about that later! Take a look below to learn how to create soft and fluffy coconut wraps.
First, combine the coconut flour and psyllium husk using either a whisk or food processor making sure there are no clumps, and transfer it to a mixing bowl. Then, combine the tapioca flour and salt with the flour and fiber mixture, whisking until it is well-combined.
Next, gently stir in the milk, and knead the dough for about 1 minute forming it into a ball. Once formed, cover it with plastic, and let it sit for 10-15 minutes letting it rise.
The key to egg-free tortillas is the psyllium husk powder and allowing it to sit for 15 minutes to absorb liquid and create the perfect texture. Do not rush this part!
Once the dough has risen, cut it into 4 sections, and using wax paper, roll out each section to about ⅛-¼ inches thick. To form the tortillas, use a sauce pot lid to press circles into the rolled out dough. Repeat this step until you have 4-6 tortillas each roughly 5 inches wide.
To finish the paleo tortillas, heat a nonstick pan on medium-low, and (if using a non-stick skillet) brush the pan with 2 teaspoons of olive oil making sure to coat it evenly. Cook each tortilla for 2-3 minutes on both sides or until they turn a golden brown color.
Cooking Tips for Perfect Tortillas
For soft, flour-like tortillas, use a cast iron skillet. Or, if you prefer the texture of corn tortillas, opt for a non-stick skillet.
If using a cast iron skillet, omit the oil, and dry fry the tortillas for 1-2 minutes on low to medium heat. Be sure to keep an eye on your tortillas! The cast iron causes them to cook very quickly, and they char fast.
Flavor Options & Serving Suggestions
Truthfully, the coconut flour adds a delicious sweetness to these low carb tortilla shells. However, if you’re looking to pack in even more flavor, simple additions can take these coconut wraps to the next level for incredible recipes like coconut flour tortilla chips, paleo pizzas, gluten-free sandwich wraps, taco shells, chicken shawarma, and more. Your options are limitless!
For instance, add a touch of lime juice for tortilla chips. Or, toss in some basil and oregano to turn your gluten free tortilla wraps into the perfect base for easy pizzas. You can even add a touch of sweetness with cinnamon and sugar!
Frequently Asked Questions about Coconut Flour Tortillas
Why do my Coconut Flour Wraps Fall Apart?
Most likely, your batter is too thick. Or the pan is not hot enough. The batter also needs to sit for 15 minutes for the fiber to act as a binder. Do not rush this process!
Can I substitute the psyllium husk powder with flaxmeal?
While we love flaxmeal as an egg replacer, like in our Flourless Waffles, psyllium husk powder creates a better tortilla every time.
How should I store coconut tortillas?
Store these low carb tortillas by placing a paper towel in between each shell, and keep them in an airtight container in the fridge. Or, use parchment paper between the shells, and pop them in the freezer.
How long do Coconut Flour Wraps last?
When stored in the fridge, these coconut wraps will last up to two weeks. However, their lifespan in the freezer is roughly 1-2 months.
Are Coconut Wraps Keto?
Yes, the coconut flour tortillas are keto-friendly!
No matter how you choose to serve these Coconut Flour Tortillas, I hope you love them. If you have any questions, or want to share your creations, let me know in the comments below!
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Coconut Flour Tortillas (vegan)
- Prep Time: 7 minutes
- Rest Time: 15 minutes
- Cook Time: 5 minutes
- Total Time: 27 minutes
- Yield: 4--5 wraps 1x
- Diet: Gluten Free
Description
Vegan, Keto, and low-carb, this easy recipe for coconut flour tortillas is made with simple ingredients and ready in minutes. Soft, fluffy, and flexible, they’re perfect for meal prep!
Ingredients
- 1/2 cup coconut flour (52 grams)
- 3 Tablespoons (15--18 grams) psyllium husk fiber* See notes
- 1 Tablespoon tapioca flour (If you don’t have tapioca flour, see option 2 in notes)
- pinch of kosher salt
- 1 cup (250 ml) room temperature or slightly warm non-dairy milk
Instructions
- Whisk or quickly pulse the flour(s) with psyllium husk fiber and salt in a food processor to ensure no clumps. Transfer to mixing bowl.
- Gently stir in the milk. Knead for 1 minute into a ball. Cover with plastic and let sit for 10 to 15 minutes to expand/rise.
- Cut the dough into 4 sections. Roll out each section between two pieces of wax paper, about 1/8 to 1/4 inch thick. Then use a small sauce pot lid to make a circle in the dough. Repeat until you have 4 to 6 tortillas about 5 inches wide.
- Heat a nonstick pan to medium-low. Brush the pan evenly with 2 teaspoons of olive oil. Flip over the tortilla/flatbread onto the hot skillet and peel off the baking paper carefully.
- Cook for 2 to 3 minutes on each side until golden brown. If using a cast iron, you will want to dry fry on low to medium-low heat for 1 to 2 minutes or less. They fry fast in cast iron and edges char quickly.
Notes
*If using psyllium husk POWDER, you will need only 2 Tablespoons as it weighs more than the husk fiber. See blog post for the difference in types of psyllium fibers for baking.
*Tapioca flour helps bind and create a gluten-like texture with psyllium fiber. But if you don’t have this, then you can use the ingredients below. Follow same instructions as above, except add the oil or yogurt before the milk. This option is less forgiving than above because the dough is thinner, once rolled out. Just be gentle when transferring the shaped dough to frying pan.
- 1/2 cup coconut flour (52 grams)
- 3 Tablespoons (15-18 grams) psyllium husk fiber
- 2 Tablespoons oil or plain yogurt
- 1/2 cup to 2/3 cup room temperature or slightly warm non-dairy milk as needed
- pinch of kosher salt
- Category: main dish
- Method: stovetop
- Cuisine: Mexican American
Nutrition
- Serving Size: 1 tortilla
- Calories: 39
- Sugar: 0.9 g
- Sodium: 243.3 mg
- Fat: 0.9 g
- Saturated Fat: 0.3 g
- Trans Fat:
- Carbohydrates: 6.4 g
- Fiber: 3.3 g
- Protein: 1.2 g
- Cholesterol: 0 mg
Keywords: tortilla, mexican inspired, gluten free tortilla, flatbread, taco shell, wrap, mexican-inspired
Cheers,
LC
