Quick and Easy Allergy Friendly Wraps

I’ve tried so many wrap recipes to get that perfect texture and flavour and this recipe comes out tops.  It’s so budget friendly, healthy and requires zero fuss. Forget about kneading and rolling. All you need is a bowl and fork to mix. Once you try these you’ll never need to buy store bought wraps with about 20 artificial ingredients and additives.

My kids love these in school lunchboxes with a ham or chicken and avocado filling, but they’re perfect for dinners too for tacos, burritos and quesadillas.  Since cooking with chickpea flour (also known as besan and garbanzo bean flour) may be new to you, here are some helpful facts.

Is chickpea flour expensive?

Chickpea flour is cheap and more affordable than other gluten-free flour alternatives. Plus it last quite a while in your pantry and once you cook with it, the texture stays the same once freezing. So a great all rounder gluten free flour.

Is chickpea flour allergy-friendly, gluten free?

Yes indeed! Chickpea flour is amazing for those following a gluten and wheat free diet. It is tree nut free too and those wanting to avoid grains.  For families that are salicylate intolerant, chickpea flour is perfect like other beans and legumes.

Is chickpea flour healthy?

It sure is! It is high in protein, anti-xidants and (soluble) fibre as well as micronutrients like iron, magnesium, folate and zinc. It is also high in calcium for those on a dairy free diet wanting to add more calcium rich foods.  It is anti-inflammatory and good for your heart.

Can you freeze these wraps?

Yes for up to 4-5 months. Simply add a sheet of parchment paper in between the tortillas to keep them from sticking to each other and place them in an air-tight freezer bag so they remain soft.

4.3/5 (7 Reviews)

Quick and Easy Allergy Friendly Wraps

Prep Time


Cook Time



6 wraps


  • 2 cups chickpea flour (also called besan and garbanzo bean flour)
  • 1 cup tapioca or arrowroot flour/starch
  • 1½  – 2 cups water
  • ½ tsp salt

Optional extras: 1 tsp smoked paprika, parsley flakes, spinach or beetroot powder.


  1. Add the dry ingredients into a large bowl and top with most of the water. Whisk until nice and smooth. Adjust water to make a thinner or thicker wrap.
  2. If you’re using a non-stick pan just heat it up and pour about a 1/3 cup of batter into the pan and swirl it around a little. Cook for 2 minutes on medium heat and then flip over and cook the other side for another minute.

Recipe Notes

Allergy Information: Dairy Free, Wheat Free, Gluten Free, Egg Free, Tree Nut Free, Soy Free, Nut Free, Peanut Free, Corn Free. Vegetarian, vegan.

If you don’t have arrowroot starch, you could also use any of the following:

  • cassava flour
  • potato starch
  • rice flour

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  1. Kenzie on November 20, 2020 at 6:01 am

    Could you please add quantities to your ingredients? Thanks!

    • Sharon Selby on November 23, 2020 at 11:08 am

      Thanks for the heads up Kenzie. The quantities are up. Such an easy recipe. Enjoy! Sharon xx

      • Andrea on August 20, 2022 at 2:22 pm

        Just made 1 thick one in my frying pan with 1/2 c besan and 1/4c gf flour, to use as a gf pizza base. Very quick & easy. Hope it works.

        • Sharon Selby on August 21, 2022 at 8:25 pm

          Sounds great. Sharon xx

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