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Tigernut Flour and Oat Wraps | Cooked | Oil-Free

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Today, I am bringing to you a gluten-free, vegan, nut-free, seed-free, oil-free wrap. These wraps are relatively neutral in flavor, making them perfect for any filling, sweet or savory. To date, these wraps are the most flexible, pliable ones that I have made. If you’re not careful, you might find yourself playing around with them before they ever hit your plate — speaking from experience.

gluten-free oil-free vegan tigernut flour and oat wraps

When it comes to creating recipes, there is always a little science that goes on in the background, especially when it comes to cooking or baking gluten-free “bread-like” wraps. Gluten-free flours are a blessing for so many people who suffer from gluten allergens, but most of these flours require being paired up with another flour to get those gluten-protein-characteristics.  Today, I used the combo of tigernut flour and oats. Let’s see what I came up with.

Why I Used Tigernut Flour an d Oats

Tigernut Flour

Gluten-Free Rolled Oats

gluten-free oil-free vegan tigernut flour and oat wraps

I am showing you just how flexible this wrap is!

Techniques and Tips

Well, I think I will “wrap” this up. I hope you enjoy these wraps. Please leave a comment below and have a blessed day, amie sue

gluten-free oil-free vegan tigernut flour and oat wraps


Yields 7 (6″ – 1/3 cup measurement per wrap)


  1. In the blender, combine the water, oats, tigernut flour, onion powder, garlic powder, and salt. Process on high speed until very smooth. Pour batter into a bowl to ladle out premeasured amounts to the pan.
    • If you aren’t concerned about making evenly sized tortillas, you can pour the batter straight from the blender carafe into the pan.
  2. Heat a well-seasoned cast-iron or nonstick pan over medium-high heat until very hot.
    • If you are not sure if your pan is nonstick, add a quick spritz or swipe of oil to the pan.
  3. Ladle 1/3 cup of batter into the hot pan and immediately lift and tilt so that the batter spreads to about a 6- or 7-inch circle.
    • The thickness of the wraps will depend on how much batter you use for each.
    • I found that 6″ was the most manageable size to handle when flipping.
  4. Cook for 2 minutes until set; flip over and cook about 1 minute longer. Flip, cook for 30 seconds, flip and cook for another 30 seconds. Done. Transfer to a plate or cooling rack.
    • You know when to flip with bubbles form over the entire surface, pop, and don’t close back up.
    • The dough doesn’t darken as it cooks, so don’t let the coloring fool you.
  5. Repeat with the remaining batter.

Storage and Reheating

  1. Slip a piece of parchment paper in between each wrap, then slide them into an airtight container or bag. Fridge: Store leftover wraps in the refrigerator for 5-7 days. Freezer: These wraps can be frozen for 3 months (maybe longer).
  2. When you want to eat them, remove one or more from the freezer and thaw on the countertop or in the fridge for a few hours. Place a non-stick pan over low heat or in the oven for a few minutes, warming each side.

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