Healthy gluten free sourdough tortillas – no oil, no xanthan gum, no egg, yet flexible, they don’t fall apart and don’t break! These gluten free tortillas are made with gluten free brown rice sourdough starter, flax seeds, chia seeds and gluten free flour. Make your meals portable with these healthy gluten free wraps, serve for breakfast, lunch or dinner.
Make burritos, taquitos, quesadillas, tacos, wraps or roll-ups. These healthy gluten free sourdough tortilla wraps can be warmed in the oven, steamed, grilled, fried, toasted or baked in the oven to make tortilla chips.
Healthy Gluten Free Tortillas With Cleaner Ingredients
Finding healthy gluten free tortillas or wraps that taste good, with a bendable texture without added gums or starch flours and made with real ingredients – is not as easy.
I made sure to use minimally processed ingredients, allergy friendly, perfect for a clean eating diet or in the phase of an elimination diet.
I also have other recipe versions of gluten free tortillas which are very flexible and soft, like these vegan gluten free potato tortillas and these sweet potato tortillas.
Healthy Gluten Free Tortilla Wrap With Flax and Chia Seeds
I really wanted a healthy version of gluten free tortilla recipe without ingredients like guar gum, xanthan gum, corn starch, potato starch, tapioca starch and it’s derivative – expandex.
After a bit of experimentation, I’ve come up with a gluten free tortillas recipe that doesn’t rip apart. They’re flexible and can be as thick, thin, big or small as you desire.
As ingredients I used:
- sourdough starter (the sourness adds depth of flavor)
- sorghum flour and cassava flour – a combination of heavier and lighter flour to create a balanced gluten free flour mix.
- flax seeds and chia seeds – used as the “glue”.
That’s why no eggs are necessary in this recipe. Flax seeds and chia seeds also provide fiber and increase the nutritional value of these gluten free tortillas.
Gluten Free Tortillas Made With Sourdough Starter
The gluten free sourdough starter (maintained with brown rice flour) gives a slightly tangy flavor to gluten free tortillas, thanks to the lactic and acetic acids that ferment the dough.
I’m usually using this starter for making my gluten free bread once a week (maintained in the refrigerator) so I decided to try it in tortillas too.
The slow fermentation process allows bacteria to fully break down the carbohydrates which basically pre-digests the grain making it easier to digest.
In case you don’t want or have time to make this, just mix the brown rice flour and water (1:1) and use that instead.
How To Make Healthy Gluten Free Tortillas With Sourdough
The process is the following:
Step 1. First blend into a thin meal the seeds (flax seeds and chia seeds, or you can use only flax seeds if you don’t have chia) add hot water to the mixture and mix until you get gelatinized mixture. Let it cool down. As a note: when making the gel like mixture it’s important to use hot water, not cold or warm water.
Step 2. Add the rest of ingredients, the sourdough starter (active), the flours and the seasonings. Knead everything together with your hands until it forms a cohesive ball of dough.
Step 3. Divide the dough into balls of same size. Roll with a rolling pin until flat. You aim for a 2-3 mm thickness.
Step 4. Cook the tortillas on a hot skillet on each side for 1-2 minutes. I’m using a non-stick ceramic skillet so I’m not using any oil.
As explained more in the recipe notes below, you’ll know they’re cooking properly when you get small bubbles on the top side and light brown spots on the bottom.
How To Make Healthy Gluten Free Tortillas With Sourdough
Using Flaxseeds In Gluten Free Tortillas
As I mentioned before the flax seeds are the “glue” in this gluten free tortilla recipe.
Recent research studies have shown that ground flax can be added to baked foods without sacrificing large amounts omega-3 fatty acid content.
Even when flax seeds are ground prior to used in baked goods, it appears to lower levels by only 4-8%. So that’s another reason to use more flax seeds in your meals!
The final texture of these homemade gluten free tortillas is really close to perfection, pliable and sturdy at the same time. Therefore the dough is really easy to roll and you can make them very thin without breaking just like regular tortillas.
I like that you can make big enough tortillas and actually wrap around something. They are so versatile, you can use them as wraps, as tortillas, flatbread or even as a pizza base.
And if you keep them on the pan for too long you will end up with some crispy gluten free tortilla chips.
Storing Tips For These Healthy Gluten Free Tortillas
These vegan gluten free tortillas are best served right away while they are hot, but you but you can also store them in a sealed plastic bag on the kitchen counter or in the fridge for a couple of days. Remember to heat them up before that to soften the tortillas.
Using Cassava Flour In Making Gluten Free Tortillas
UPDATE:
I made this recipe multiple times and I got even better results (very soft and pliable tortillas) with a minor modification: by replacing the sorghum flour with more cassava flour (same amount).
Speaking of cassava flour, I tried at least 4 brands and I can tell there is a big difference in taste, look, and smell. The brand I liked the most is this one.
There are also many cassava tortillas recipes, that use solely cassava flour, I tried them too, but I found them pretty bland. That’s why I’m using a combination of ingredients for the best flavor!
More Gluten Free Tortillas And Breads With Sourdough Starter
- Teff & Buckwheat Sourdough Bread | Gluten Free
- Moist Fluffy Gluten Free Sourdough Banana Bread
- Gluten Free Sourdough Buns (No Egg)
- Gluten Free English Muffins (Sourdough)
If you try these healthy gluten free tortillas please leave a comment and star rating below. Your feedback is super helpful for me and readers. Thank you!
Healthy Gluten Free Tortillas Recipe With Sourdough & Flax Seeds (Oil Free, Vegan)
Ingredients
- ¼ cup golden flax seeds
- ¼ cup chia seeds
- 1 Tsp salt - Himalayan Pink
- ¼ cup cassava flour
- ¼ cup sorghum flour
- ½ cup water - hot
- ½ cup gluten free sourdough starter - activated; if you don’t have any, see recipe notes below.
- 1 Tsp organic dehydrated onions - optional
Instructions
- Blend into a thin meal the seeds and the dehydrated onion, add hot water to the mixture and mix. Let it cool down.
- Add the rest of ingredients to that. Knead it together with your hands until it forms a cohesive ball of dough. If it is too dry, add a little more water.
- Divide the dough into 5 balls of same size. Roll with a rolling pin until flat but not too thin or it won’t get soft when cooked. You aim for a 2-3 mm thickness.
- For nicely rounded tortillas, cut around the edges using a lid, to make a circle. Remove the outside dough and reuse later for another wrap.
- Heat up a large non-stick skillet. Reduce the heat to medium and place a tortilla onto a nonstick pan – I used a ceramic non stick pan (from Amazon).
- Let it cook for about 1-2 minutes on the first side. Small, light brown flecks should be starting to appear. If so, flip it. Cook for about 1 minute on the second side.
- Don’t over cook or the wrap will get very crispy as tortillas chips ! It has to be dry but stay soft to roll.
- Repeat those steps with the rest of the batter.
- To keep the tortillas soft, cover with a towel or a lid.
- Serve them cold with filling of your choice or hot.
- Store in the fridge for 3 days, on a plate covered with a plastic wrap, to prevent them to dry.
- For visual instructions watch the how-to video.
Video
Notes
- In case you don’t want or don’t have a gluten free sourdough starter, just mix the brown rice flour and water (1:1) and use that instead.
- For these vegan gluten free tortillas, I recommend using golden flax seeds for a better finish color. Brown and golden flax seeds have the same nutrition properties.
- If you don’t want to use chia seeds just replace them with more flax seeds (same amount).
- You can use any herbs and spices you like for some extra flavor.
- Use a non–stick pan (I bought mine from Amazon) – there is no need of oil for these pans.
- You can freeze these gluten free tortillas – flat, inside a zip plastic bag.
- If you want even more softer tortillas, replace the sorghum flour with more cassava flour. Also try to not use additional flour when rolling (I used too much flour in the video). If it stick use a parchment paper underneath.
Nutrition
The information shown is an estimate provided by an online nutrition calculator.
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Jenjen
Sunday 23rd of August 2020
How would you go about making these with fresh silverbeet,chard or dried and powdered greens ?
HealthyTasteOfLife
Wednesday 26th of August 2020
That's an interesting idea that needs some thought :)
Suzanne
Sunday 8th of December 2019
I haven't tried these yet. Are these usable to make cooked meat and veggie Mexican dishes as I'm keto? Or are they best to use them with raw food?
HealthyTasteOfLife
Sunday 8th of December 2019
Hi Suzanne, the tortillas are strong enough to hold any type of filling, I don't see why they shouldn't work with meat and veggies.
Steve
Monday 3rd of June 2019
Just now found this, have to try it! Question though, I tried to find out what the step is with the brown rice flour and spring water mix for fermentation, but I can't get the highlighted area to open up - what is that step. I want to maximize my time and minimize my attempts as I try to duplicate your recipe. Thanks for your time!
HealthyTasteOfLife
Monday 3rd of June 2019
I'm glad you asked. Its basically dehydrated live active cultures that are activated with brown rice flour and water. If you are new to sourdough, I have instructions about the fermentation process in this post: http://healthytasteoflife.com/gluten-free-sourdough-bread-vegan-yeast-free-gum-free/. I use the same starter to make bread and other baked goods.
If you are not into fermenting just use freshly mixed brown rice and water to achieve the same consistency.
FOODHEAL
Saturday 16th of February 2019
Wow, these looks great! am will give them a try...
HealthyTasteOfLife
Sunday 17th of February 2019
Thank you, let me know when you do :)
Caroline
Saturday 22nd of December 2018
These gluten free tortillas are amazing, I just tried the recipe today, the sourdough addition makes them so delicious!
HealthyTasteOfLife
Saturday 22nd of December 2018
Indeed the sourness in sourdough give these tortillas a more pleasant taste. Thank you for sharing your thoughts!