If you’re missing bread-like foods on Paleo, AIP, or Whole30, these AIP cassava flour tortillas will really hit the spot. Grain-free baking is tough so it’s super exciting when a recipe turns out as beautifully as this one did. They’re made with a blend of cassava flour and tapioca flour and only require 5 simple ingredients.
These lovely tortillas meet quite a few dietary restrictions in addition to those listed above including:
These are similar to flatbread, naan, roti, pita bread, or chapati bread and can be used for so many things.
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You Can Use These For:
- Tacos- Check out my AIP taco seasoning recipe and 4 ingredient guacamole for taco night.
- Dipping in AIP Green Chicken Enchilada Soup or Nightshade Free AIP Chili
- Layering for AIP Green Chicken Enchilada Casserole (although you don’t have to use tortillas for the recipe- it uses white sweet potatoes!)
- Wraps- You can find AIP-compliant lunch meat at Misfits Market! I order from them weekly and they’ve got tons of organic produce and great pantry and deli items. They also carry organic, pasture-raised meats and seafood. You can use this link for $10 off your first order. The order minimum is only $30, so it's not a bad deal.
- Cassava Flour-As AIP flours good, cassava flour is probably the closes thing you’ll find to white flour in terms of how it behaves and the texture it produces. It is helpful to blend a couple of flours together in most cases though to achieve the best possible texture. Also, note that not all cassava flours are created equal. Some are a little grittier than others. Otto’s brand is a well-liked go-to brand for many. It has a very fine and consistent texture. I really like Bob's Red Mill as well.
- Tapioca Starch-Tapioca starch is useful for binding baked goods together but you have to be careful not to use too much because it can easily cause breads, tortillas, etc. to get very stretchy (and not in a good way). If you don’t have tapioca starch, you can use arrowroot starch in its place in equal amounts.
- Salt -I usually use sea salt.
- Coconut Oil - Be sure to not melt it. See below for substitutions
- Water- This will be added slowly
How to Make These
Mix the dry ingredients together in a bowl.
Add the water and coconut oil (not melted) to the dry ingredients and start to work them in to make a smooth dough. If the dough is not moist enough, add about 1 tbsp of additional water at a time if the dough reaches a workable texture.
Knead the dough with your hands to form a large ball.
Divide into 8 equally sized balls. Roll them out one by one placing them between 2 sheets of parchment paper- to help avoid sticking. Form a 6" tortilla (about 1/8th inch thick). Place the rolled-out tortillas on a plate until ready to cook.
Heat a medium-sized pan on the stove over medium-high heat. Heat about 1 tbsp of oil in the pan and add a tortilla. Cook each tortilla for 1-2 minutes per side. Flip when it starts to get a little bubbly. They should be just slightly browned when done.
Remove the tortilla from the pan and set it aside on parchment paper or a plate to cool. Repeat steps 5 and 6 for the rest of the tortillas.
Tips and Tricks
Don’t Melt the Coconut Oil
This just makes the dough sticky and a pain to work with. Just mix it in really well. If you do end up melting it for some reason, just chill the dough before rolling it out.
Don't try to Substitute Olive Oil or Avocado oil.
I tried this and the dough just didn’t cooperate. You could probably use a saturated fat in place of the coconut oil (something that’s solid at room temperature like lard or palm oil).
Add the Water Gradually.
Start out with 3/4 of a cup of water and work it into the dough. Then if the dough is still dry, add 1 tbsp at a time until the dough is the right consistency. I usually end up using close to 1 cup total water but it's slightly different each time. You'll want the dough to be a little wet and slightly sticky but not so sticky that it's hard to work with. If it's not wet enough, you'll notice the dough cracks excessively on the edges when rolled out and/or falls apart easily. If this happens, just add a little more water. I can't stress this enough: using enough water is key to this recipe.
How to Transfer the Tortillas
Once you've rolled out your tortillas, I recommend using a large spatula to get them from the parchment paper to the pan (vs. picking them up by hand). It just makes it a little easier and cuts down on the chances of breaking them. I scooped them up one at a time and flipped them over into the pan.
There’s No Need to Use Oil for Cooking if Using a Non-Stick Pan.
However, if you're using a stainless steel pan or cast iron pan, you'll want to use about 1 tbsp of olive oil or avocado oil (or other preferred oil).
Serve Fresh and Warm if Possible.
These are absolutely best if eaten fresh. If you need to reheat them, just place the tortillas in the microwave with damp paper towels between them and heat for about 20 seconds.
Keep these in a large zip lock bag or air-tight container with parchment paper between the tortillas. These will keep fresh in the refrigerator for 4-5 days.
Can You Freeze These?
Yes. They will keep in the freezer for about 3 months.
- Tigernut Flour- Here’s a huge roundup post with tons of AIP tigernut flour recipes.
- Coconut Flour
- Green Banana Flour- I used this for my AIP Glazed Cinnamon Donuts and Cinnamon Crumble Coffee Cake recipes. It’s a really nice flour to use in combination with other flours because it’s easy to work with and yields a really nice texture.
- Sweet Potato Flour
- Arrowroot Starch
- This is very similar to tapioca starch and often used as a substitute in equal amounts.
If you want to learn more about AIP flours and what to use them for, you can check out my post all about AIP pantry items and what to do with them.
I hope you enjoyed this recipe. If you tried it, leave a comment below and let me know what you thought!
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AIP Cassava Flour Tortillas
For Cooking Tortillas
- 1/2 cup avocado oil divided, or use olive oil (oil only needed if not using a non-stick pan)
- In a small bowl, mix dry ingredients.
- Add the water and coconut oil to a medium-sized bowl with the dry ingredients. Don't melt the coconut oil. Mix everything together until well-combined. The dough should be a tad wet and a tiny bit sticky but not difficult to work with. If the dough is not wet enough, add more water 1 tbsp at a time until the dough is the right consistency (I usually need almost 1 cup total water but like to use 3/4 c as a starting point). The dough should be smooth and malleable and not crack on the edges when rolled out. If it cracks, it needs more water.
- Knead the dough with your hands to form a large ball.
- Divide the ball into 8 equally sized balls. Begin rolling them out one by one between two sheets of parchment paper. Press each ball down slightly and repair any minor edge cracks (if any) before rolling out. (*If cracks are big, return the dough to the bowl and add a little more water). Form a 6" tortilla (about 1/8th inch thick). Set the rolled out tortilla aside on another sheet of parchment paper or large platter until ready to cook. Repeat this process with the other tortillas.
- Once all tortillas are rolled out, heat a medium-sized pan on the stove over medium-high heat (may need to turn it down to medium heat if it gets too hot). If using a non-stick pan, there's no need to use oil. If using a metal or cast iron pan, heat about 1 tbsp oil for each tortilla. *I found it useful to use a large spatula to transfer the tortillas from the parchment paper to the pan to avoid them falling apart.
- Add one tortilla to the pan at a time and cook it for 1-2 minutes per side. Flip it when it starts to get a little bubbly. It should be just slightly browned when done.
- Once cooked, remove it from the pan and set it aside on parchment paper to cool. Repeat the process with the others.
- *Nutrition facts assume oil is used to fry the tortillas. If not using oil, subtract 90-ish calories from each tortilla.
- Don't melt the coconut oil- this makes the dough a lot harder to work with. If you do happen to melt it first, just cool the dough in the refrigerator or freezer before rolling out.
- Don't attempt to replace the coconut oil with olive or avocado oil; they just don't turn out the same.
- Store in a gallon-sized zip-lock bag or sealed container (with parchment between slices to prevent sticking). They will stay fresh in the refrigerator for 4-5 days or in the freezer for up to 3 months.
- If using at a later time, reheat in the microwave between damp paper towels for 15-20 seconds.
- This recipe makes roughly 8 6 inch tortillas.