These Healthy tortillas are vegan and made with oat and whole wheat flour. You can make a big batch to eat with dinner or meal-prep them for later. You are going to love their nutty flavor!
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I love to make this Instant Pot Mexican Beef, Easy Mexican Salsa, and this Mexican Cauliflower Rice to serve with these Healthy Tortillas.
Healthy Tortillas
Tortillas are a pantry staple. I love having them on hand because they are super versatile. I like to use these to make healthy tortilla wraps, enchiladas, tacos, and pita chips.
However, buying them in the store is not the healthiest option. They are full of refined flour, empty carbs and calories, and all sorts of other things.
Remember, using whole wheat flour is an entirely different ball game than processed white flour. Overall, whole wheat flour contains more fiber, protein, the germ, and the bran—not just the endosperm. So, with that in mind, know that every tip I mention is crucial!
When making doughs of all kinds, it’s all about precision. So first, let’s talk about the ingredients you will need.
Estimated Ingredient Cost:
- 1 cup rolled oats – $0.44
- 1 cup whole wheat flour – $0.34
- ¾ cup lukewarm water – $0.00
- 1 teaspoon yeast – $0.03
- 1 teaspoon cane sugar – $0.01
- ¼ cup olive oil – $0.56
- 1 teaspoon kosher salt – $0.02
NOTE: The recipe prices are calculated by using grocery store websites. The actual cost of the recipe will vary depending on what ingredients you already have.
I bet you already have these ingredients in your pantry. Before we begin making the tortillas, 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 do the tortillas contain ingredients I have a hard time pronouncing, but more importantly, there are no large brown blistered circles from cooking on a high-heat.
The turkey wrap themselves have them, but there aren’t any on the real ones in the package.
This can indicate that the factory most likely cooked these tortillas (wraps) in a low-heat setting. So now that you know, let’s talk about other essential tips before you attempt to make these delicious homemade tortillas.
Crucial Tips For Making Soft, Pliable Wholegrain Oat Tortillas:
1.) Allow the dough to rest. Resting the dough allows the gluten to relax. Time also allows the ingredients to mesh together, eliminating any dry spots.
- This recipe makes 6 tortilla wraps. Each dough ball should fit inside a ⅓ measuring cup. Now, let’s discuss tips for rolling out the dough.
2.) Use parchment paper to help you roll. I like to avoid adding any additional flour or liquid.
- 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.
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 moisture—making each one pliable and cooking them from the inside out (this is my favorite tip of all).
5.) Use a nonstick skillet that does not require 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 overcook, dry out, and crack. We are not using white flour here. Whole grains are more dense and rustic.
The picture below shows a wrap cooked on medium heat (too high). It’s cracked and shows those circular brown spots. That’s not what we are looking for.
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 flour 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.
How To Make Healthy Tortillas
- In a large bowl, whisk together your oat flour, whole wheat flour, yeast, sugar, and salt.
- Pour in the lukewarm water and olive oil.
- Use a nonstick spatula to mix and fold—resist the urge to knead with your hands. The dough is sticky, and that’s perfectly okay.
- Knead with the spatula for about 2 minutes.
- Cover the bowl with a towel or plastic wrap and let it rest for 45 minutes (no more than an hour). The dough won’t rise like bread dough—it’s all about relaxing the gluten.
- On a nonstick surface (no flour needed!), gently shape the dough into an oval and cut it into 6 equal pieces. Each piece should roughly fit inside a ⅓ measuring cup.
- Place each piece on a large sheet of parchment paper and roll it into a thin circle. Don’t worry if they’re not perfectly round—imperfect tortillas still taste perfect.
- Heat a nonstick pan over low heat (no oil!). Lay one tortilla in the pan and cover with a lid. Cook for 1–2 minutes, then flip and cook another minute. Watch for dark blisters—that means your heat’s too high.
- Let them cool completely before using. If you try to fold them warm, they may crack. Once cool, they’re flexible and ready to use.
Healthy Tortilla Recipe (vegan)
Recipe Cost $1.40 Serving Cost $0.23
Recipe Cost $ $1.40 Serving Cost $ $0.23Ingredients
- 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
- ¾ cup lukewarm water
- ¼ cup olive oil
Instructions
- In a large mixing bowl, add the dry ingredients: oat flour, whole wheat flour, yeast, sugar, and salt, and mix with a whisk until evenly distributed.
- When ready, add the lukewarm water and olive oil. Remember to mix and fold with a nonstick spatula (do not use your hands; this dough is too sticky!). This will help prevent adding additional flour and water. Knead for two minutes.
- Cover the dough with a kitchen towel or plastic wrap for 45 minutes to an hour. The dough will not double in size. The goal is to relax it.
- Transfer the dough to a nonstick surface. Don't add flour to the surface. Shape the dough into an oval and cut it into six pieces. Each piece should fit inside a ⅓ measuring cup. Now, let's roll out the dough into tortilla-wrap-like shapes.
- Place a dough ball 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. As I mentioned a few times, cover the pan with a lid and cook 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 thoroughly cooled down; otherwise, they will not be as pliable. Serve with dinner, or use them as a wrap for any of your favorite sandwiches.
Notes
Equipment
Nutrition
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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
More Vegan Recipes
- Instant Pot Spaghetti Squash
- Vegan Chocolate Truffles
- Creamy Vegan Pumpkin Soup with Cannellini Beans
- Easy Baked Breakfast Potatoes
- Brussels Sprout Salad with Lemon Poppyseed Dressing
- Creamy Zucchini Hummus
- Roasted Carrot Fries
Comments & Reviews
veenaazmanov says
Thanks for all your tips. Your recipe sounds so healthy too. A must try one for sure.
MJ says
All of your detailed instructions – and the pic of what you don’t want to happen! – were SO helpful. Thank you! I love being able to make healthy tortillas at home now!
Jill says
These were great! I followed all of the steps and they turned out wonderfully, soft and flavorful. Thank you for the terrific recipe!
Shelley says
Oh my goodness – so excited about this! Really terrific, HEALTHY tortillas can be hard to find and expensive – how wonderful to make them at home! Thank you for this recipe!
Mahy says
So healthy, so yum. Definitely the recipe to keep handy. The instructions are so clear.