Healthy Whole Grain Recipes Vegan Recipes

Healthy Tortilla Recipe (vegan)

Healthy vegan tortillas made with oat and whole wheat flour. Make a big batch to eat with dinner or meal-prep them for later. You are going to love their nutty flavor!

Healthy Tortilla Recipe (vegan)

Remember, using whole wheat flour is a completely different ball game than processed white flours. Overall, whole wheat flour contains more fiber, protein, the germ, and the bran—not just the endosperm. With that in mind, know that every tip I mention is crucial!

When making doughs of all kinds, it’s all about precision. Let’s talk about the ingredients you will need.

What ingredients do I need to make healthy tortillas?

There are no crazy ingredients in here! No lard, and completely vegan.

  • Rolled oats, turned into oat flour
  • Wholewheat flour
  • Yeast
  • Cane sugar
  • Kosher salt
  • Olive oil

I bet you already have these ingredients in your pantry. Furthermore, I want to talk about the store-bought tortillas (wraps). Below is an image that I took while grocery shopping. Look closely.

Grocery store tortillas (wraps) and what you need to know about them

Again, look carefully. As you can see, not only does the tortillas contain ingredients I have a hard time pronouncing, more importantly, there are no large brown blistered circles from cooking on a high-heat surface of some sort.

The turkey wrap themselves have them, but looking at the real ones in the package, there are none.

This can indicate one thing—that the factory most likely cooked these tortillas (wraps) in a low-heat setting of some sort. Now that you know that, let’s talk about other important tips to know before you attempt to make these delicious homemade tortillas.

Crucial tips for making soft, pliable wholegrain oat tortillas

1.) Allow the dough to rest. When you rest the dough, it allows the gluten to relax. Time also lets the ingredients mesh together, getting rid of any dry spots.

  • This recipe makes 6 tortilla wraps and since none of us have a food scale, know that one ball of dough should be able to fit inside a 1/3 measuring cup. Now let’s talk about tips for rolling out the dough.

2.) Use parchment paper to help you roll. I like to avoid adding any additional flour or additional liquid.

how to roll a tortilla
  • The ingredients need to be exact—to a TEE. For this reason, fold and mix with a nonstick spatula. This dough is too sticky for your hands. Remember, do not add any extra flour(s).
  • When rolling, flip the parchment paper and not the dough. When ready, gently peel back the paper and transfer the rolled dough to the pan. Simple enough.

3.) Do not roll them too thick or too thin. I like to roll each one the same size as the bottom of the pan. This will allow an even distribution of cooking.

a healthy tortilla in a skillet cooking

4.) Use a Pan with a lid. This will create the perfect environment. Again, we want these tortillas to be moist. This method will trap the moister—making each one pliable and cooking them from the inside out (this is my favorite tip of all).

5.) Use a nonstick skillet that requires no need for added oils. You don’t want oily tortilla wraps now, do you?

6.) Cook on low heat. If the heat is too high, the tortilla wraps will over-cook, dry out, and crack. We are not using white flour here. Whole grains are more dense and rustic.

The picture below shows a wrap that was cooked on medium heat (too high). It’s cracked and shows those brown circular spots.

That’s not what we are looking for.

how to avoid cracked tortillas
THIS IS WHAT YOU DO NOT WANT! And it can happen to you if you skip one single step.

7.) Allow the tortillas to cool completely (preferably in a kitchen towel) before eating. This tip is super important!

Remember these major takeaways when making healthy whole grain tortillas

  • Use a nonstick spatula to mix and fold the dough to avoid adding any additional flours or water.
  • Allow the dough to rest for a minimum of 45 minutes to an hour.
  • Roll them out with parchment paper.
  • Cook on low heat.
  • Use a nonstick pan with a lid.
  • Allow the tortillas to cool COMPLETELY before enjoying them.

Alrighty then.

After making these healthy tortilla wraps, you may want to dunk them into one of these delicious dishes.

More Delicious Dishes!

 healthy Soft & pliable Whole Grain Oat Tortillas Wraps that don't crack

Alrighty then, let’s make soft & pliable Healthy Tortillas!

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Healthy Tortilla Recipe (vegan)


  • Author: ashley
  • Prep Time: 1 hour
  • Cook Time: 3-5 minutes each
  • Total Time: 1 hour 20 minutes
  • Yield: 6 wraps 1x
  • Diet: Vegan

Description

Healthy Soft and pliable whole-grain oat tortilla wraps at your fingertips. Each one seasoned perfectly. Make a big batch to eat with dinner or meal prep them for later.


Ingredients

Scale

1 cup rolled oats, processed into oat flour (see notes)

1 cup whole wheat flour

1 tsp yeast

1 tsp cane sugar

1 tsp kosher salt

3/4 cup lukewarm water

1/4 cup olive oil


Instructions

In a large mixing bowl, add the dry ingredients: oat flour, whole wheat flour, yeast, sugar, salt, and mix with a whisk until all of the ingredients are evenly distributed. 

When read, add the lukewarm water and olive oil. Remember, mix and fold with a nonstick spatula (do not use your hands, this dough is too sticky!).  This will help void adding additional flour and water. “Knead” for two minutes. 

Cover the dough with a kitchen towel or saran wrap for 45 minutes and no longer than an hour. The dough will not double in size. The goal is to relax the dough. Moving on. 

Transfer the dough to a nonstick surface—do not add flour to the surface. Shape the dough into somewhat of an oval and cut into 6 pieces. Each piece should fit inside a 1/3 measure cup. Now let’s roll out the dough into tortilla wrap-like shapes. 

Place the ball of dough onto a piece of parchment paper large enough to where you can roll out a nice circle size wrap. Try your best to make a nice circle. If unable to, you still tried and still deserve a pat on the back. Now let’s cook each one. 

Put a nonstick pan over low heat. Do not add oil. Lay the rolled dough on the bottom of the pan. Cover the pan with a lid and cook, as I mentioned a few times,  on low for 1-2 minutes.  Flip and continue to cook with the lid on for another minute or so. If you have dark blisters, you know the heat is too high. 

Finally, transfer each one to a bowl and wrap them with a cloth towel. This will help keep them moist and soft without the excess condensation that might make them soggy. 

Repeat until you have made all of your delicious flatbread tortillas. 

Enjoy once they have fully cooled down, or else they will not be as pliable. 

Serve with dinner or use as a wrap to any of your favorite chicken salad sandwiches. 

Notes

To make oat flour simply add 1 cup of rolled oats into a high-speed blender and process until a flour-like consistency forms (about 1-2 minutes). After transferring the oat flour to a bowl, I like to break up any lumps that developed during the process. 

Nutrition Information The knowledge presented is an approximation from an online nutrition calculator. It should not be used as a substitute for the advice provided by a licensed medical professional.

  • Category: sides
  • Method: handmade
  • Cuisine: American

Nutrition

  • Serving Size: 1 wrap
  • Calories: 204
  • Sugar: 0.9g
  • Sodium: 389mg
  • Fat: 9.5g
  • Saturated Fat: 1.4g
  • Unsaturated Fat: 8.1g
  • Trans Fat: 0g
  • Carbohydrates: 26.1g
  • Fiber: 2.1g
  • Protein: 4.2g
  • Cholesterol: 0mg

Keywords: healthy tortilla wraps, whole wheat oat tortilla wraps , whole grain tortilla wrap recipe

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