If you're sensitive to gluten and corn, these quinoa tortillas will be your savior! They're easy to make, use just 5 ingredients, have an awesome texture and taste amazing!
this recipe
While I'm an Italian girl through and through, I have to say, but if there was one cuisine I could eat for the rest of my life, it would be Mexican.
It probably stems from my love of avocados. It was my favorite food when I was a baby! But since going gluten-free my appreciation for Mexican cuisine has only deepened. With a base of either corn or rice in many of their meals, by just skipping out on the cheese, I can have a meal that I can enjoy that I know won't hurt my stomach.
Of course, I love me a good corn tortilla, sometimes you just need a flour one. They're a bit more pliable, they hold up a little better, yet gluten-free ones are full of crap I don't want to eat. So as I usually do, I created my own. And that's what I'm going to show you how to make today!
A Truly Healthy Gluten-Free Flour Tortilla
I've come up with, what I personally think is, an absolute dynamite recipe. I don't usually toot my own horn like that, but you're just going to love this. Especially on the health side of things.
As I mentioned, gluten-free flour tortillas aren't the healthiest. And ones that are healthy tend to crumble (I'm looking at you brown rice tortillas!). So that was my mission with these babies. I wanted them to be nutrient dense, but also pliable and sturdy.
So rather than filling our tortillas with starches, we're using just two flours: quinoa and chickpea. And then we're using psyllium husk to give them some bendability.
The combination yields a high protein, high fiber tortilla that can be used in wraps, tacos, burritos and more!
How to Make Quinoa Flour Tortillas
This recipe has been a long time in the making. Ever since I started eating packaged brown rice tortillas, I've been trying to make my own at home. Not only are most gluten-free tortillas expensive, but I knew there had to be a way to create something just as delicious with my own, natural ingredients.
Honestly, my first few attempts were total flops. They were either far too wet, they fell apart as soon as I tried to cook them or they would stick to the paper.
Just like you would whip up a batch of homemade corn tortillas, to make our quinoa tortillas we just mix up the dry ingredients, add some water and mix it to make a dough. From there you divide it into balls, roll it (or press it) out into tortillas and cook them up!
How Do You Keep Homemade Tortillas?
Since this recipe makes about 12 – 14 tortillas, you might not be able to eat them all at once. They'll definitely keep well at room temperature for 1 – 2 days if they're in a sealed container or bag (I love these bags from Stasher), but homemade tortillas can also be frozen!
I like to wrap them up in either parchment paper or foil, stick them in one of my silicone baggies and pop them in the freezer. They'll last for at least 4 – 5 months. When you're ready to use them, just let them thaw to room temperature and quickly reheat them in the oven (on low) or microwave.
Homemade Quinoa Tortilla Chips
But I have to say, while these tortillas make great tacos, wraps, enchiladas, tostadas, etc., there was one thing that I was really craving…
My favorite snack in the whole wide world. Tortilla chips.
Yes, these little quinoa tortillas also make fantastic chips.
Chips that aren't made from corn or other gluten grains, that aren't deep fried in oil and that actually have some whole-grain goodness to them. Chips that are sensational when dipped in fresh guacamole!
All you need to do to make them is cut your tortillas into smaller triangles, pop them onto a baking sheet, give them a quick spritz of cooking spray, sprinkle with salt and pepper and bake them at 350ºF until they're golden brown and crispy!
Ways to serve these Quinoa Tortillas:
- Mango Lime Quinoa Tacos
- Vegan Jackfruit Enchiladas Verdes
- Vegan Kimchi Queso Dip
Quinoa Tortillas
If you're sensitive to gluten and corn, these quinoa tortillas will your savior! They're easy to make, use just 5 ingredients and taste amazing!
Prep: 5 minutes minutes
Cook: 15 minutes minutes
Total: 20 minutes minutes
Instructions
Mix all ingredients in a bowl to form a thick dough. Divide dough into 10 – 12 equal parts and roll into balls.
Place each ball between two pieces of parchment. Place into a tortilla press or roll out with a rolling pin.
Remove one side of parchment and place into a skillet over medium heat. Remove the other piece of parchment and cook until browned and small bubbles are starting to form, 1 – 2 minutes. Flip an cook for another 1 – 2 minutes.
Repeat until no more dough remains.
Video
Nutrition
Calories: 110kcal | Carbohydrates: 19g | Protein: 4g | Fat: 1g | Sodium: 36mg | Fiber: 2g
cuisine: American
course: Appetizer
★★★★★
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Filed Under:
- Bread
- Gluten-Free
- Oven
- Recipes
- Vegan
- Vegetarian
FAQs
They're made kind of like crepes and they're super flexible. Quinoa is a whole grain that offers protein and fiber, and it's naturally gluten free! These healthy quinoa tortillas are so versatile! I love using them to wrap burritos, but they could also be used as a breakfast crepe.
What to add to quinoa to make it taste good? ›
I find that some of the best seasonings for quinoa are cumin, dried bay leaf, turmeric, and salt, and black pepper. I also love to flavor it with fresh garlic and herbs such as parsley, dill, and cilantro. You can add the seasonings of your choice into the pot at the same time with the liquid and cook it as directed.
Can you make quinoa flour out of quinoa? ›
Turn the heat to medium and toast the quinoa until golden and popping, stirring frequently (about 5 minutes). Be careful not to burn. Pour the quinoa into a bowl and allow it to cool. Transfer the quinoa to a high-speed blender and blend until it becomes a fine powder (about 1 minute).
How much quinoa per person? ›
How to cook quinoa perfectly every time. You'll need about 50g of quinoa per person (make sure to rinse it first) and chicken or vegetable stock. We can't emphasise using stock enough. It really makes a difference to the flavour, yet is subtle enough not to distract from your final dish.
How healthy is quinoa compared to rice? ›
Quinoa contains fewer calories and carbohydrates than white rice. Unlike rice, quinoa fibers help to lower cholesterol and control blood sugar levels. Unlike rice, quinoa reduces your blood fat levels after a meal called triglycerides. Quinoa has a higher amount of all essential amino acids.
Is quinoa flour good or bad for you? ›
Quinoa flour is a good source of protein, fiber, iron, and unsaturated fat. Quinoa may be helpful for promoting digestive health, lowering inflammation, and reducing the overall risk of disease. Buckwheat flour. Buckwheat is a plant known for its grain-like seeds.
Why do I feel better after eating quinoa? ›
Quinoa is a great source of fiber. Fiber can prevent or treat constipation and may lower your risk of intestinal cancers. It also helps you feel full longer, so it may help with weight loss. Maintaining a healthy weight is important for heart health.
How to eat quinoa for weight loss? ›
To consume quinoa for weight loss, you can cook it into a sweet breakfast porridge with chia seeds, milk and fruit on top. Quinoa can also be popped like popcorn in a pan. Add some seasoning and enjoy it as a snack, or make your own granola or chiwda using popped quinoa.
What happens if you don't soak quinoa? ›
Do you need to soak quinoa before cooking it? In short, no, you don't need to soak quinoa. However, doing so is said to remove phytic acid, which may make it easier for people to digest quinoa. If you just want to remove the bitter flavor from quinoa, rinse it under cold water for about a minute.
How to get rid of bitter taste in quinoa flour? ›
If you do find that quinoa flour is bitter, there's an easy solution. Toast it! Toasting quinoa is really easy and completely removes the bitter aftertaste.
Quinoa has a glycemic index of around 53, so it won't cause a dramatic spike in blood sugar. It also has a high fiber content which can be particularly beneficial for people with diabetes.
Why toast quinoa flour? ›
For best flavor, try toasting your quinoa flour before using it: Spread it out onto baking sheets covered in foil or parchment paper, and bake at 215 degrees for 2 ½ – 3 hours. You'll know the flour is ready when its scent is nearly gone and the flour has a mild flavor.
Is 1 cup of quinoa too much? ›
You can eat one-two cups of cooked quinoa in a day. You should avoid eating it if you experience stomachache, itchiness or vomiting after consuming it. A study by Harvard Public School of Health has reported that eating a bowl of quinoa daily is healthy and without any side effects.
How much quinoa does 1 cup make? ›
For 1 cup of uncooked quinoa, you'll want to use 2 cups of water—this will yield 3 cups of cooked quinoa. Bring the mixture to a boil over medium-high heat, then lower the temperature to medium-low and pop the lid on securely.
What to eat with quinoa? ›
Quinoa's got the carbs covered, so you'll likely want to add some additional protein (eggs, lentils, beans, tofu, chicken), a fat (olive oil, nuts, butter, cheese), and, ideally, some kind of fruit or vegetable (broccoli, berries, squash, spinach).
What is the healthiest type of tortilla? ›
When it comes to nutrition, corn tortillas have the advantage of being made from whole grains, with fewer calories, sodium, and carbs but more fiber than flour tortillas. They're also gluten-free. As for cooking and eating, some people complain that corn tortillas break easily.
Are quinoa tortillas Keto friendly? ›
Well, quinoa is not particularly keto friendly, as it contains a moderate amount of carbs. Still, cooked quinoa has a lot less carbs than other whole grains and you can incorporate it occasionally into your keto diet in small portions.
How many calories are in a quinoa tortilla? ›
1 serving of quinoa flour tortilla contains 120 Calories. The macronutrient breakdown is 78% carbs, 18% fat, and 3% protein.
Is quinoa worth the hype? ›
The Bottom Line
Quinoa is a great whole-grain source and has a high fiber content for optimal digestion, steady blood sugar and lower cholesterol, among other potential benefits. It is also an excellent grain option for people with celiac disease.
