Low FODMAP tortillas (wraps)
Making gluten-free and low FODMAP tortillas from scratch is something I have been wanting to do for a long time, but I kept pushing it forward. I thought it was too difficult and I was scared to get dry wraps that would break apart. But I finally picked up the courage to try it and, even though it was a little more work than opening a package of tortillas from the supermarket, the result was good!
Working with gluten-free dough always costs a bit more effort and takes a bit more time than working with normal dough, but with the tips that I am going to give below and the ingredients that you are going to use, it will get a lot easier to make these wraps. No problems with dry dough that tears apart easily, but a nice and supple dough. The result were tasty low FODMAP tortillas.
The ingredients of the gluten-free tortillas
I used the following ingredients for the tortillas:
Next to that, I added baking powder, salt, olive oil and water to the dough. The combination of the flours with the xanthan gom makes the dough supple and makes it relatively easy to roll out.
This blog contains affiliate links. That means that I get a small compensation when you order something through one of those links. This doesn’t cost you anything extra, but you help Karlijn’s Kitchen with it tremendously. For more information, you can read my affiliate disclaimer.
Tips for making the low FODMAP tortillas
- Roll the dough out in between two pieces of baking parchment, this stops the dough from sticking to your counter and like this, you can roll it out thinner.
- Roll the dough out as thin as possible, if you make the tortillas too thick, it will take longer for them to cook completely.
- Make sure the pan is heated well before you put the tortillas in. A pan that gets hot well, such as a cast-iron skillet (I use this one) works best. A normal frying pan is also possible, but it will take longer for your tortilla to get cooked. The tortillas will need a few more minutes per side.
- Bake the tortillas on very low heat. If you cook your tortillas on high heat, they will get crispy instead of soft.
- To make the process of making gluten-free tortillas quicker, you can buy a tortilla press. This makes it easier to make tortillas from scratch. You put a plastic ziplock bag that you cut open on the tortilla press, dust it with flour and put a dough ball on top. Press the tortilla press closed and you have a thin round tortilla. Very handy if you want to make wraps from scratch more often. I don’t have a tortilla press yet myself, but I am planning to order this tortilla press.
- You will notice that gluten-free tortillas are a little less soft and a little less easy to roll up than normal flour tortillas. This is just how it is with gluten-free tortillas, they will always be a little more breakable than normal flour tortillas. Before you want to use them, it is best to heat them up in the microwave for 20-30 seconds before. This makes them easier to handle.
Will you let me know if you have made my low FODMAP tortillas? I would love it if you would let me know what you think about the recipe by leaving a reaction and a rating below. You can also share your creations with me by tagging me on Instagram @karlijnskitchen or by using the hashtag #karlijnskitchen.Print
Making low FODMAP tortillas from scratch, you can do that too! With this recipe you make tasty gluten-free and low FODMAP tortillas.
I have adapted this recipe from this recipe by glutenfreebaking.com
- Mix the rice flour together with the tapioca starch, xanthan gom, baking powder and salt in a bowl.
- Stir the oil into the mixture.
- Add 100 ml cold water. Mix the dough with a spoon. Add the rest of the water little by little. I didn’t need to add the entire 50 ml. If the dough feels damp and sticks together, it is wet enough (think a play-doh consistency). If the dough is too dry, you can add a little extra water. If it is too wet, you can add some extra flour. It should be easy to work with.
- Divide the dough into 8 dough balls (on the picture you see 6 because I divided the dough into 6 pieces the first time I made this recipe, but I realised 8 works better)
- Put a piece of baking parchment on your kitchen counter. Put a dough ball on it. Put another piece of baking parchment on top. Carefully roll the dough into a thin tortilla with a rollin pin.
- Remove the tortilla from the parchment paper carefully, if you are not careful it can tear.
- Repeat this for the other dough balls.
- Heat a skillet. Put the tortilla into the cast-iron skillet when it is hot. You don’t have to add any oil, you bake the tortilla in a dry pan. Bake for 3-4 minutes on low-medium fire and then flip the tortilla. Fry for another 2-3 minutes.
- Remove the tortilla from the pan and put on a plate. Cover with a clean kitchen cloth.
- Repeat this for all tortillas.
Storage: the tortillas taste best when you eat them immediately. You can also store them for a day in a closed bag or box. Re-heat them 20-30 seconds in the microwave before serving or using them in a recipe. You can also freeze the tortillas.
Usage: you will notice that gluten-free tortillas are a little less soft and a little less easy to roll up than normal flour tortillas. This is just how it is with gluten-free tortillas, they will always be a little more breakable than normal flour tortillas. Before you want to use them, it is best to heat them up in the microwave for 20-30 seconds before. This makes them easier to handle.
- Prep Time: 30 min
- Cook Time: 30 min
- Category: Dinner
- Method: Cooking
- Cuisine: Mexican
- Serving Size: 1 tortilla
- Calories: 111
- Fat: 3
- Carbohydrates: 19
- Fiber: 1
- Protein: 1
Keywords: gluten-free tortillas, gluten-free wraps, low FODMAP tortillas, low FODMAP wraps
Together we go for a calm belly!
Subscribe to the Karlijn's Kitchen e-mail newsletter for more tips and recipes and receive the ebook 10 things I wish I had known when I started the FODMAP diet for free!