Thin Soft Gluten Free Wraps

These gluten free wraps are soft and pliable, and that’s not all. They are packed with protein. They fall somewhere between a tortilla and a crepe. Don’t allow the fava bean flour to scare you off, if you have tried other bean flours and they were bitter. Fava bean is very mild and not bitter at all. Combining beans with eggs boosts the nutrient values in the beans as eggs are a complete protein (contains all essential amino acids). This recipe is gum-free and grain-free. You finally have a thin, soft gluten free wraps that is pliable enough to roll and slice your favorite appetizers. Enjoy!

I filled my wrap with La Preferida Organic Refried Black Beans (they’re gluten-free safe), grilled peppers and onions, and cheese. It was delicious!

Thin Soft Gluten Free Wraps


Yield: Makes 6 - 7 nine inch wraps.

Thin Soft Gluten Free Wraps

Thin, pliable, and soft gluten free wraps, high in protein. You can use them for breakfast, lunch, dinner, or appetizers.


  • 3/4 cup potato starch
  • 3/4 cup fava bean flour, recommended (or rice or sorghum flour)
  • 3/4 teaspoon fine sea salt (or less, if needed)
  • 2 large eggs, beaten
  • 1-1/3 cups milk (dairy or dairy-free)
  • 1-1/2 teaspoons cooking oil* (optional) (See the "Tips" section.)


  1. In a small to medium sized bowl, whisk the dry ingredients together.
  2. Slowly pour in the milk, beaten eggs, and oil while constantly whisking. Set the batter aside to rest for 15 minutes or longer.
  3. Preheat a lightly oiled skillet over medium heat. Whisk the batter and pour 1/3 cup of the batter into a 9-inch skillet and cook for 2 1/2 to 3 minutes on each side or until golden brown and white rather than transparent. Repeat with the remaining batter, whisking before using each time, or store the batter covered in the refrigerator.
  4. Place multiple wraps between sheets of parchment paper or wax paper or foil. Store wrapped in the fridge or freezer. To rewarm, reheat in a skillet. When you're in a hurry you can microwave them on a low temperature, but this softens them.


* I have made these gluten free wraps without any oil, and while they do not brown as much, the texture is much better, less starchy. Next I will try 1 teaspoon of oil. I did not want to change the recipe above in case someone was already making them with 1 tablespoon of oil and enjoyed them.

16 Replies to “Thin Soft Gluten Free Wraps”

    1. Judy,

      It is only advised to substitute no more than 2 eggs in a given recipe and to not substitute eggs when they are the main portion of a recipe as in souffles. See the suggestions on the egg substitute page – I would remove the eggs and sub with a homemade egg replacer or store=bought such as starches and then add some xanthan gum. I haven’t tried in this recipe, so it would be an experiment as to how much to use.


  1. Just made these, I used 1/2 cup brown rice and 1/4 cup white rice just because I had them both. They turned out beautiful and delicious, I used a cast iron pan so I cooked them til they were brown, only for about 1 min. I used the 1/3 rd cup and a small pan rolling the mix around like a crepe. It made 9 yummy shells. I am planning on putting them in the freezer and then we will heat them in our toaster oven.
    Thanks for the recipe I love your site.

  2. I made these with a touch of cinnamon, kept them warm as I made an apple cinnamon compote and some sweet cinnamon cream.. Turned into an amazing dessert! Also tried it with some cayenne pepper in the dry whisking stage, and use them for when I want a touch of kick to my dinners… I usually make some garlic chicken with some sticky rice. Then sautee some garlic and spinach in some coconut oil… Drain them of the excess oil, then use the meat, rice, spinach, and a smidge of mozzerella inside the wraps to make a Chipotle styled burrito… Delicious!

  3. As asked previously about subbing the bean flour…I Can’t stand the smell & taste of the bean flours, so a sub such as brown rice, white rice, or sweet rice flours would be much welcomed. I might try to experiment on my own for this and will share results if I do. Thanks, as always for your great recipes!

  4. Can i substitute the fava Bean Flour with something else???eg: Rice Flour or something?? Can’t get Fava in Australia :(

  5. I tried the Fava/Garbanzo flour and it worked ok but I have a few concerns: how high a heat was used and do the wraps look like they are cooked all over?

    These didn’t seem cooked uniformly (I used a cast iron skillet designed just for this type of recipe… although I question its uniformity of heating).

    It would be great to see a You-Tube of this recipe so all could see exactly how thick the dough is, how the wraps look when they are done, etc.

    1. Hi Helen,

      As stated in the recipe, I used medium heat. The higher the heat you use the more it bubbles. You want to cook it long enough to dry it out otherwise it is stays gummy. This was my first stab at this recipe. I want to try it with other flours, and possibly less egg. If you experiment before I do, please update us.

      I would love to do a video of this recipe. Unfortunately, creating videos is very time consuming and my current schedule does not allow for this right now. When I have time, though, I do plan on creating more videos.


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