Soft homemade teff wraps that are both gluten-free and vegan. These tortilla wraps are the perfect ingredients for your tacos, quesadillas, burritos, and fajitas. These are so easy to make at home, you will never buy them anymore! Not that it’s easy to find gluten-free tortillas at the supermarket…especially with a short ingredients list.
Gluten-free wraps are typically made using alternative flours and starches, such as rice flour, cornstarch, potato starch, or a combination of gluten-free grains like sorghum, millet, and quinoa. These ingredients help create a pliable and flexible wrap that can be used as a substitute for traditional wheat-based wraps.
They are ideal with all the sauciest ingredients, like a shawarma chicken filling or burrito beans. You can even use this as the base of a tortilla pizza topped with any leftover you have in the fridge.
Is teff gluten-free? And safe for celiacs?
Yes, teff is gluten-free. Teff is a grain that is naturally gluten-free and is a great alternative to gluten-containing grains like wheat, barley, and rye. Teff flour can be used in gluten-free baking as a substitute for wheat flour, and teff grains can be used in recipes like salads, stews, and porridges.
It’s important to note that while teff itself is gluten-free, some teff products may be processed in facilities that also process gluten-containing grains, so it’s important to check the label or contact the manufacturer to ensure that the product is indeed gluten-free.
For further information, check out my article about gluten-free flours.
Is teff healthier than wheat?
Teff and wheat have different nutritional profiles, and whether one is healthier than the other depends on individual dietary needs and preferences. Here’s a comparison of some key aspects:
- Nutritional Composition: Teff is a gluten-free grain that is rich in dietary fiber, iron, calcium, and protein. It is also a good source of several vitamins and minerals. Whole wheat is also a good source of fiber, protein, vitamins, and minerals, but it contains gluten.
- Gluten Content: Teff is naturally gluten-free, which makes it suitable for individuals with gluten sensitivities or celiac disease. Wheat, on the other hand, contains gluten, which can cause adverse reactions in people with gluten-related disorders.
- Glycemic Index: Teff has a lower glycemic index compared to wheat. The glycemic index is a measure of how quickly a carbohydrate-containing food raises blood sugar levels.
- Digestibility: Teff is known for its easy digestibility due to its small grain size and composition. Some people find it more gentle on their digestive system compared to wheat.
How to store gluten-free teff wraps
Once cooked, these tortillas can be store up to 2 days in the fridge, wrapped in cling film. Just re-heat them quickly on a pan or in the microwave before rolling them. Likewise, these can also be frozen, with a parchment paper between each of them.
How to make teff tortillas – troubleshooting and replacements
These wraps ingredients include only teff flour and potato starch, but you can sub the potato starch with corn starch or even tapioca starch. Just make sure you get the same texture you see in the step by step pics below. If that’s not the case, continue kneading until the dough is smooth. If the dough is too sticky, you can add one tbsp of teff flour.
Teff wraps (gluten-free + vegan)
3
servings10
minutes20
minutes30
minutesThis recipe makes 3 medium tortillas (7″ or 18 cm) or 2 large ones.
Ingredients
½ cup + 1 tbsp teff flour (90 g)
¼ cup potato starch (50 g)
1 cup hot boiling water (240 g)
1 tbsp olive oil
½ tsp salt
How to
- Bring water to a boil, then add the salt and let it dissolve.
- Add the tbsp of olive oil and all the flours together in one go.
- Quickly mix with a wooden spoon until all the water is absorbed by the flours. Don’t worry if you have big lumps at this stage.
- Transfer the mixture on a flat surface lined with parchment paper. Wait for it to cool down until you can knead by hand.
- Knead by hand until the dough is smooth. If the dough is really sticky, you can add 1 tbsp of teff flour. Divide the dough into three portions and roll into small balls.Â
- Place one ball between two parchment papers and flat it out with a rolling pin. Try to roll out eavenly in each direction to achieve the same thickness everywhere.
- Once it’s very thin, you can leave it to its natural shape or cut a perfect circle by pressing with a pot lid and removing the excess of dough (see pics).
- Heat a flat skillet or a grill pan. Once hot, place the tortilla and cook over a medium-high heat for 2-3 minutes for each side.
- Store them under a damp towel while making the other tortillas.
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Looking for other gluten free and vegan wraps? Check out these 2 ingredients tortillas made only with rice flour and water, perfect for your burritos. CLICK HERE TO GET THE RECIPE!
Likewise, you will like these easy and quick buckwheat wrap that come together in few minutes! These are one of the most loved recipes on the blog, and I can understand why.
If you are more a visual learner, you can follow me on Instagram: you can find there a video with the making of these wraps.
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Can the potato starch be replaced by anything, perhaps psyllium? If yes, how much of it should be used? Any other suggestions would be helpful, too. 🙂
Not psyllium, you can replace a starch with another starch (corn starch, rice starch, glutinous rice flour or tapioca starch). Otherwise you can replace with buckwheat flour, but the taste will be stronger and the colour darker.
Hi,
Found this recipe whilst looking for something to do with a bag of https://www.shipton-mill.com/products/gluten-free-brown-teff-flour-818
The recipe worked well using the ingredient amounts specified – measured in grams of course!
Some comments:
– cool dough and knead on work surface not parchment to which it sticks!
– I was surprised that kneading did make the sticky dough smoother, no extra flour added
– How thin? I ended up using my 2mm perspex guides
– cut out using plate as guide, scraps recombined just fine
– got four 20cm/8″ wraps plus an odd-shaped leftover
– cooked on my Mum’s old girdle(Scottish for ‘griddle’) – 2min for first side, a bit less for the reverse
– they puffed up like pita bread – pictures suggest piercing with fork but not in method – I skewered them to flatten so underside would cook more evenly
Will be making a bigger batch next time
Thanks for your feedback Kelvin, a lot of useful information!
No idea what the others are doing wrong. I trebled your recipe using the same ingredients Brown Teff flour and potato starch, olive oil and salt. They came out perfectly. It was tricky rolling them on parchment, so I rolled them out on my huge pasta board and it was easy.
Disaster :(( it was suuuper liquid
However i made pancakes..
Not sure if my flour was not good or if its just too much water.
Hi Indu,
I have had other feedback like your and it depends on the type of flour used (size of grounding). Make sure to check the step by step pics where you can see the texture of the final dough. If you will try these again, reduce water by 1/4 cup.
Can you tell me how many calories a large wrap has and how many grams of carbs?
Hi,
If you make three wraps as indicated, each one will have approx 260 calories AND 20 g of carbs.
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This recipe does not work
Hi Mieke,
I’m sorry to hear it didn’t work out for you. Was the dough too soft? I can help you in troubleshooting it!