Easy Chickpea Flour Wraps

easy chickpea flour wraps


I've been experimenting with chickpea flour a lot lately; it's become a solid favourite in our house. From tarts and muffins to fritters to wraps, it's not only versatile but also a very nutritious alternative to wheat flour.

Here's a quick overview of the nutrient profiles of both flours using 100g serving. You can see how chickpea flour nourishes your body with actual nutrients instead what I like to refer to as calorie vapor - you know the calories are in there but they're about as substantial as a blanket of mist. 

 Chickpea Flour Unrefined, All-Purpose Wheat Flour
Calories 387 364
Total Fat 6.7g 1g
Total Carbs 58g incl 11g fibre 76g incl 2.7g fibre
Protein  22g 10g


In addition, chickpea flour also packs a triple punch of iron, magnesium and zinc.

In wraps and tortillas, it delivers a very similar texture to wheat flour when combined with a little tapioca starch. On its own with water, you get an egg-like texture that is a perfect substitute for eggs in frittatas and muffins. 

We have been making chickpea flour wraps several times a week. We pack and roll them with our favourite fillings or make them extra crispy and serve them in place of bread with toppings. This wrap in this pic has a creamy mushroom, butter bean and broccoli filling. 

Easy Chickpea Flour Wraps


  • 1 cup chickpea flour
  • 1/2 cup tapioca flour (can also use arrowroot flour or cornstarch, although the latter may change the flavour profile and texture slightly)
  • 400ml water 
  • Salt to taste


1. Add all ingredients to a medium size bowl and whisk until combined.

2. Grease a non-stick pan or sandwich iron (I've had the most success using this) with Spray & Cook or similar and pour a small amount of batter into the hot pan. Flip when bubbles appear. The wrap should be cooked through but pliable, unless you want a flatbread with toppings, in which case cook until crispy. 


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