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Healthy Gluten Free Tortillas With Sourdough & Flaxseeds

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Total Time:
20 minutes mins

Yields:
5 Tortillas/Wraps
Recipe
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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.


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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.

Traditionally tortillas are made from corn or wheat flour, however, my gluten free sourdough tortillas have neither of those. I made sure to use minimally processed ingredients, allergy friendly, perfect for a clean eating diet or in the phase of an elimination diet.

While these gluten free tortilla with sourdough starter contain more ingredients than regular tortillas, they aren’t complicated to make. 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.

I’ve been looking for a while for a healthy homemade gluten free, dairy free, xanthan gum free, egg free tortilla recipe, that doesn’t fall apart. But it seems everyone is using at least one of those ingredients. 


Healthy gluten free tortillas with sourdough and flax seeds.

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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 by step how to make vegan gluten free tortillas

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

Sweet Potato Tortillas (Gluten Free Vegan)

Potato Tortillas – Flexible Gluten Free Vegan Wraps

Soft Buckwheat Bread Recipe (GF, DF)

GF Sourdough Bread (Vegan, No Yeast, No Xanthan)

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!


Print Recipe




Healthy Gluten Free Tortillas Recipe With Sourdough & Flax Seeds (Oil Free, Vegan)

Healthy gluten free tortillas recipe made with gluten free sourdough and seeds – vegan, nut free, xanthan gum free, oil free, egg free, pliable and sturdy! Thesegluten free sourdough tortillas don’t fall apart and don’t break – a healthy homemade alternative to store bought gluten free tortillas. They’re great for wraps, tacos, burritos or enchiladas.

Cook Mode
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Prep Time
10 minutes mins
Cook Time
10 minutes mins
Total Time
20 minutes mins
Course:
Appetizer, Main Course, Side Dish, Snack
Cuisine:
DairyFree, Gluten Free, Vegan
Servings:
5 Tortillas/Wraps
Calories:
141.7kcal
Author:
Olga Caz
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Ingredients   1x 2x 3x

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

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Notes

  1. 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.
  2. 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.
  3. If you don’t want to use chia seeds just replace them with more flax seeds (same amount).
  4. You can use any herbs and spices you like for some extra flavor.
  5. Use a non–stick pan (I bought mine from Amazon) – there is no need of oil for these pans.
  6. You can freeze these gluten free tortillas – flat, inside a zip plastic bag.
  7. 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.

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Also make sure to check out these Soft Vegan Gluten Free Tortilla Wraps!

Tried this recipe?Mention @HealthyTasteOfLife or tag #healthytasteoflife!

Nutrition

Serving: 1Tortilla
|
Calories: 141.7kcal
|
Carbohydrates: 21g
|
Protein: 4.1g
|
Fat: 4.7g
|
Sodium: 1.6mg
|
Fiber: 5.8g
|
Sugar: 0.1g
|
Vitamin A: 100IU
|
Vitamin C: 1.3mg
|
Calcium: 51mg
|
Iron: 1.5mg

The information shown is an estimate provided by an online nutrition calculator.

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