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.


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.

Add some to your next order here…


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.


It sure is! It is high in protein, antioxidants 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.


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.

quick allergy free wraps

Quick and Easy Allergy Friendly Wraps

Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes


Optional Extras


  • 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.
  • 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.


Dairy free, soy free, corn free, gluten free, wheat free, grain free, peanut free, nut free, egg free. Vegetarian and vegan.
If you don’t have arrowroot starch, you could also use any of the following:
cassava flour
potato starch
rice flour
Tried this recipe?Let us know how it was!
Course Appetizer, Dinner, Lunch, Main Course, Side Dish, Snack
Cuisine Indian, Mexican, Middle Eastern
Keyword Besan, smoked paprika, tapioca flour
Allergy Dairy Free, FODMAP Friendly, Gluten Free, Lactose Free, Legume Free, Nightshade Free, Nut Free, Peanut Free, Refined Sugar Free, Sesame Free, Soy Free, Wheat Free
Value Halal, Kosher, Vegan, Vegetarian
Author: Sharon Selby

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About the Author: Sharon Selby

Sharon Selby’s popular blog ‘Deliciously Allergy Free’ proves that life after ‘dairy and gluten’ is not only possible, but is seriously easy and delicious. Specialising in allergy-friendly living, she runs classes and online courses teaching families how to cook nutritious, tasty meals while being on a restricted diet. Her passion came from being able to reverse her son’s multiple food allergies, intolerances and eczema by the time he was 18 months old. Sharon loves sharing that good health begins in the kitchen and with a nutritious diet families will thrive.

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  1. Anne January 6, 2021 at 9:05 pm

    Love these and so easy to make!

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