A grain free, vegan, low carb tortilla recipe?! It is not too good to be true!
Finding tortillas that are not just grain free, but also vegan and low carb tortillas is not an easy task but making paleo vegan tortillas at home is! This super simple tortilla recipe requires just 5 ingredients that you likely already have on hand as part of your paleo pantry staples and is the perfect recipe to whip up for the Super Bowl, Taco Tuesday, or really any time you need a low carb grain free tortilla wrap! I like to make these grain free tortillas ahead of time and store them in the fridge for things like paleo breakfast burritos or quick and easy gluten free wraps, but I've also pulled together NINE other recipes you can make and enjoy alongside these low carb egg-free tortillas!
When I first started the low FODMAP elimination phase, I remember completely mourning the impending loss of my favorite cuisine: Mexican food. I thought for sure the days of overstuffed burritos and extra cheesey quesadillas were forever behind me, but the more I learned about FODMAPs the more I saw the light at the end of the tunnel. Instead of burritos stuffed with rice and beans, I could choose lots of veggies, quality meats, and cheddar cheese (I do just fine with lactose but stick with hard cheeses for better ease of digestion).
For awhile I kept things relatively simple, opting for burrito bowls or low FODMAP taco salads in lieu of using gluten free tortillas, which truthfully I just don't like. Eventually I found and fell in love with Siete Grain Free Almond Flour tortillas, but they're not always readily available, so I decided to try my hand at developing a low FODMAP tortilla recipe so I always had low FODMAP grain free tortillas at the ready whenever the craving struck. I also wanted to make sure my recipe didn’t use any food gums as they are a no-no for SIBO, and truly not the best for any gut.
Xantham gum in particular is often added to gluten free foods as a thickener in the absence of gluten. Technically it is a soluble fiber that is actually created in a lab and can also be found in things like tile, grout, paint and wallpaper glue… SAY WHAT?! A simple google search will confirm if you don’t believe me. No wonder my functional medicine doc recommends I avoid it! It’s also another reason why when I over do it on the packaged gluten free products I don’t feel so hot.
These low FODMAP tortillas are not only grain and gluten free, but they are also vegan friendly as well as low carb, so they truly hit all the gut-friendly marks!
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What do I need to make these easy paleo vegan tortilla wraps?
Almond Flour: To make this grain free tortilla recipe you will need to use almond flour. I have not tested this tortilla recipe using coconut flour or any other grain free flours so please note that if you make a substitution, I cannot guarantee how it will turnout. Coconut flour is highly absorbent which is why many recipes using coconut flour call for several eggs. Since I wanted to keep this a vegan tortilla recipe, I have opted for using almond flour which is my favorite grain free flour to use.
Tapioca Flour: Gluten free + paleo bakers swear by tapioca flour, I know I do! When you're missing gluten in a recipe, tapioca flour can help add that chewy, fluffy texture normally created by gluten. I like to use tapioca flour in these paleo tortilla wraps, but you can also use arrowroot powder as well if you are looking for a substitute for tapioca flour.
Flax Seed Meal: I use flax seed meal in these paleo vegan tortilla wraps as a binder in place of eggs. If you are following a low FODMAP diet you may be wondering if flax seed meal is okay to use. Since there is only 1/4 tsp of flax seed meal in this entire grain free tortilla recipe, it is considered to be a low FODMAP friendly tortilla recipe as Monash University notes that 1 tablespoon of flax seeds to be low FODMAP friendly. If you don't already have their handy low FODMAP app downloaded, you can do so here; I highly recommend this super handy low FODMAP serving tool!
What should I fill these grain free tortillas with?
You can add just about anything to these easy vegan tortillas! Some of my favorite ways to fill these paleo tortilla wraps are using leftovers from these easy low FODMAP recipes:
You can even cut these paleo almond flour tortillas into triangles + make grain free baked tortilla chips out of them! Simply bake on a lined baking sheet for 7-10 minutes at 350F, adding a dash of lime juice and sea salt for extra flavor and enjoy these grain free tortilla chips with a big bowl of Slow Cooker Low FODMAP Taco Soup or this Slow Cooker Low FODMAP Pumpkin Chili recipe! Or make Low FODMAP Heirloom Tomato Fresh Salsa for dipping!
I love to make falafel wraps using these paleo vegan tortillas as well. You can use this recipe for low FODMAP, grain free, vegan falafel with vegan tzatziki sauce to make yourself a grain free falafel wrap!
1 cup almond flour, sifted
1/2 cup tapioca flour
1/4 tsp flax seed meal + 1/2 tsp water
1/4 tsp salt
1-1 1/2 cups water
Optional: You can add spices like cumin, turmeric or paprika or even some fresh squeezed lime juice to the tortilla batter for a little extra flavor.
Heat a small non-stick pan over medium low heat (about a 2-3 on your burner dial). If your pan is truly non-stick, no need to grease it as it will prevent the tortilla from spreading too thin and filling the pan.
Mix flaxseed meal and water in a small bowl and set aside.
In a large mixing bowl, sift almond flour then add tapioca flour or arrowroot powder and salt + mix with a fork to combine.
Add 1 cup of water to the bowl with your flaxseed meal mixture and then add to your large mixing bowl with dry ingredients, mixing to fully combine.
Your batter should be thinner than pancake batter and closer to that of crepe batter. Be careful not to make it too watery. If it is thicker than pancake batter, add a bit more water. If too thin, add a bit more almond flour.
Pour 1/4 cup of batter into your pan and tilt the pan around until batter forms a thin layer, almost like that of a crepe.
Cook for about 2-3 minutes on both sides until you see the tortilla begin to get golden brown. Place your tortilla on parchment on a clean dish towel with a layer between so they do not stick to each other.
Recipe Note: This low FODMAP recipe will make tortillas that are on the smaller side, perfect for soft tacos and small quesadillas. If you are more of a burrito person, I’d suggest doubling the recipe.
Did you get a chance to make this grain free tortilla recipe? Don't forget to leave me a love note in the comments below and let me know what you think! And don't forget to tag your images #PDLrecipes on Facebook and Instagram so I can see how your creation turned out!