I may receive a commission if you purchase through links in this post. I am not a doctor; please consult your practitioner before changing your supplement or healthcare regimen.
Tortillas are delicious and complete a meal: Tortillas make fun wraps, they’re perfect for breakfast, lunch or dinner and they make any meal special. Tortillas are bread that we shape and hold. They are visceral. But the one thing I don’t love about tortillas? Rolling them out. So this recipe doesn’t! I’ll show you how to make Tiger Nut Flour Tortillas that are Paleo, AIP, egg-free, nut-free and DON’T need rolling! 6 tortillas and not too much work. Plus, these tortillas are rich in complex carbs and resistant starch, so super healthy for digestion, energy and blood sugar levels. You just need a few ingredients — so let’s get started…!
Tiger Nut Flour
Tiger nuts are little tubers (not nuts at all). A great source of fiber, tiger nuts are also high in minerals like iron, and vitamins C and E.
Tiger nut flour (find it here) is a boon to all grain-free, Paleo folks! Even if someone chooses to eat grains, this flour is not to be missed.
What does it taste like? Graham cracker crumbs, actually! And a bit of wheat bran texture too, but more nutty, moist and tender. You can find me using it in Paleo muffins here and in Paleo and AIP porridge here.
Four main reasons people start using tiger nut flour:
- Tiger nut flour is THE best source of resistant starch. This means you might love the improvement it makes to your bowels! Tiger nuts are wonderful for colon health, and you’ll likely notice. Resistant starch (called RS for short) is a kind of prebiotic that creates a healthier gut ecosystem, especially in your colon (source)! It’s one of life’s unexpected gifts that you can eat the Paleo, whole food version of graham cracker crumbs and improve your GI tract!
- The second reason most people start using tiger nut flour is because it adds to one’s baking repertoire — one more tool (ingredient) in the kitchen to make great Paleo baked goods. I love how it behaves in egg-free, AIP baking!
- As I have alluded to, tiger nut flour is DELICIOUS too. One of my favorite ways to use it is as a topping. I love the flavor, texture and sweetness it offers. Every time I use it or make something like tortillas with it (where you can really taste it) I am struck by its rich sweetness. What a treasure-food! So yes: You can sprinkle tiger nut flour on top of porridge, puddings, smoothie bowls, yogurt and more, in addition to making tortillas, muffins and porridge with it! Enjoy a new favorite Paleo topping!!! 🙂 Pretty exciting.
- Lastly, tiger nut flour is super allergy-friendly. It gives you that nutty quality but is high in monounsaturated fats instead of omega-6s (contrasted with almonds) and is easier to digest than nuts for many people.
Find tiger nut flour here.
Tiger nut flour lends itself really well to egg-free and vegan baking. It produces a light, tender, moist crumb. In this tortilla recipe, I’ve paired it with tapioca flour, which is quite elastic in texture, and well suited for tortillas. Tapioca flour also provides complex carbohydrates and is a good egg-free baking ingredient, but it’s not super nutrient-dense. (Read more about tapioca’s nutrition and history here.) So I like using tiger nut flour to anchor the recipe, both flavor wise and nutritionally. These tortillas give you long-yielding energy, no insulin spike and even a bit of protein in the absence of eggs.
Now, fill them with protein and more fat…!
These tortillas are great with so many different fillings. They should make meal prep MORE convenient. Once you have a tortillas, the rest of the meal comes together quickly:
- For casual lunch-style food, fill them with deli meat, bacon and avocado.
- For breakfast, fill them with a skillet sauté of sausages, onions and other veggies. (Or if you can have eggs, fill them with scrambled eggs.)
- Go Mexican, and fill them with shredded or ground meat, fresh cilantro and salsa. Or do fajitas with steak, sweet potatoes and onions.
- Serve them with any stew or soup.
- Fill them with all your favorite salad ingredients: lettuces, avocado, thick dressings or dips, shredded veggies and fresh herbs.
- Any combination of leftover meat and veggies.
- If you eat butter, I also really like these tortillas with Kerrygold butter and sea salt sprinkled on top.
- 1-1/4 cup tapioca flour
- 3/4 cup tiger nut flour
- 2/3 cup water
- 6 Tablespoons lard or coconut oil
- 2 pinches sea salt
In medium size saucepan, over medium-low heat, gently melt fat. Remove saucepan from heat.
Add water and stir.
Add sea salt and both flours: tapioca and tiger nut. Stir with wooden spoon until well mixed.
Heat large skillet, preferably cast iron, over high heat. When hot, melt a small amount of fat in pan and spread it around thinly.
Place 2 ounces tortilla batter in middle of hot pan (a scant 1/4 cup). [See easy batter scoop I use in Recipe Notes. Use it slightly heaping.] Use offset spatula to spread batter into a round circle, (like a French crèpe). Don't worry about getting it perfect. It gets easier to spread them the more you do. The tortillas will be about 6" in diameter.
Cook on the first side about 90 seconds-2 minutes, until sides and middle allow you to easily scoop under it and flip with metal offset spatula. Use spatula to flip. Cook an additional 60 seconds on second side.
Repeat with additional tortillas, reducing stove heat to medium. (Do not put fat in pan between each tortilla, only before the first one.) Cover tortillas with dish towel or upside down plate until ready to eat them, to keep them soft, moist and pliable.