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3 Ingredient Healthy Oat Tortillas

These soft, flexible healthy oat flour tortillas are gluten-free, egg-free, and made without lard or dairy. Unlike traditional tortillas, there’s no kneading, rolling, or pressing required—just mix the simple batter and cook in a pan. Perfect for tacos, wraps, or quesadillas, they’re an easy and wholesome alternative to store-bought options.
Servings: 8 tortillas
Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes
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Ingredients

  • 1 cup (105 g) oat flour, see note before starting
  • 1 1/2 cups (12 fl oz/355 ml) water
  • 1 tbsp (0.5 fl oz/15 ml) olive oil

Instructions
 

  • In a medium bowl, whisk together the oat flour, water and olive oil until smooth and lump-free. Let the batter rest for about 5 minutes for the batter to thicken slightly. It should have a pourable, pancake-like consistency. If it's too thick, add a splash of water.
  • Bring a nonstick skillet to medium heat.
  • Pour 1/4 cup of batter into the center of the pan doing your best to spread the pour outwards so that you have a thin round circle (around 5- 5.5 inches in diameter).
  • Cook for about 3 minutes, or until the edges begin to lift.
  • Use a large spatula turner to gently loosen and flip the tortilla. Make sure to use a turner large enough to hold the whole tortilla. Otherwise, the tortilla may break when flipping. Carefully flip the tortilla and cook for another 1 to 2 minutes, until cooked and lightly golden. Transfer to a plate and cover with a clean kitchen towel to keep warm.
  • If your tortillas are sticking to the pan you can lightly grease the pan. I didn’t need to grease mine. Repeat making tortillas with the remaining batter. The batter thickens as it sits, so if it becomes too thick to spread easily, stir in 1 tablespoon of water at a time, to thin it out as needed. Enjoy tortillas while still warm. Store uneaten tortillas in an airtight container in the fridge or freezer.

Notes

  • Use a very large turner/spatula to flip the tortillas because they are very delicate on the first side before being fully cooked through and will break if you try to flip with a small spatula. Once they are fully cooked though, they aren’t that delicate anymore. They are very pliable and soft.
  • Oat flour note: To properly measure the oat flour, stir up the oat flour in the bag and then spoon it into your measuring cup and level off the surface of the measuring cup with a straight edge. If you want to use rolled oats instead of oat flour, add 1 cup rolled oats, water and oil to a large high powered blender and blend until smooth. Let batter thicken for a few minutes and then cook.
  • I used Bob's Red Mill Oat Flour*
  • *These product links are affiliate links. This means I earn a commission from qualifying purchases.
  • I prefer using a nonstick pan so that the tortillas don't need any extra oil to cook them in and the tortillas release easily from the pan. 
  • If you need to make these gluten-free, make sure to use gluten-free oats or gluten-free oat flour.
Serving: 1tortilla, Calories: 57kcal, Carbohydrates: 8g, Protein: 2g, Fat: 3g, Saturated Fat: 0.3g, Sodium: 2mg, Fiber: 1g, NET CARBS: 7
The nutrition information provided are only estimates based on an online nutritional calculator. This is not a comprehensive list of all the nutrients in the recipe (i.e., does not include vitamins, cholesterol, etc). I am not a certified nutritionist. Please consult a nutritionist or doctor for accurate information and any dietary restrictions and concerns you may have.
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