3-Ingredient Gluten-Free Oat Wraps

Gluten-free oat wraps are super easy to make and can be used as a base for an incredible meal. 

Last year, my family was on a steady wraps-for-lunch streak. As in, we had something different inside of a wrap every day for about a month. The downside to the situation was that although we were buying these wraps from a health food store, we didn’t bother to check out the ingredients or even think about how our decisions were affecting our health and essentially, our budget. Even though those wraps were just about the most heavenly things I’ve ever eaten, we eventually stopped buying and eating wraps every day. About a year has passed and, oh, how our diet has changed since then. We’ve started delving into the worlds of paleo, gluten-free, and vegan. We haven’t really made a complete dietary decision, but we’re trying new things here and there.  Like these delicious gluten-free oat wraps!

Gluten-Free Oat Wraps | Natural Chow | http://naturalchow.com

Ever since we began changing the kinds of foods we ate, I’ve been using oat or rice flour in a lot of recipes. I just substitute half or all of the flour a recipe calls for with the gluten-free flours. Sometimes it works out, other times it’s…interesting. But if I can find a recipe that’s gluten-free, I don’t have to worry about having to find a flock of birds to feed the gluten-free “bread” I tried to make by adapting a recipe too. Ahem.

Gluten-Free Oat Wraps | Natural Chow | http://naturalchow.com

I love these wraps. They are flexible, a big selling point for me because flexible wraps are a must—a necessity. They taste like wraps. Sure they might taste a leeettle oat-y, but it’s a flavor that isn’t bothersome and actually goes well with fillings like tuna salad or turkey & cheese. I’ve honestly always been a little deterred from making my own wraps because I thought it would be hard and cumbersome, but boy was I wrong. It was one of the easiest things I’ve ever made. Almost easier than making whole wheat tortillas

Gluten-Free Oat Wraps | Natural Chow | http://naturalchow.com

Gluten-free oat wraps are super easy to make and can be used as a base for an incredible meal. If you don’t have any oat flour at your house and are interested in buying some, you can buy some here. Or you could make your own using this method.

Gluten-Free Oat Wraps | Natural Chow | http://naturalchow.com

Here’s the recipe:

3-Ingredient Gluten-Free Oat Wraps
Prep time: 
Cook time: 
Total time: 
Yield: 6
A simple, gluten-free wrap.
  • 2 cups gluten-free oat flour
  • ½ teaspoon salt
  • ½ - ¾ cup cold water
  1. In a bowl whisk together the oat flour and salt. Using a fork incorporate the water slowly until it is evenly distributed. Work the dough into a ball adding more water if necessary.
  2. Knead well for about two to three minutes. Separate the dough into 8 sections. With floured hands flatten into discs.
  3. Cover with a silpat or plastic wrap and let them rest for about 10 minutes.
  4. Roll out each of the discs into a flat 7-8” circle. Place the tortilla in a hot frying pan or skillet over medium-high heat. Cook for 1-2 minutes on each side.
  5. To keep warm use a tortilla warmer or cover tortillas on a plate with a dish towels.
Storage: These tortillas can be kept in the fridge for a week or they can be frozen between sheets of wax paper then reheated in the microwave or in a skillet.
With only three ingredients, these wraps are way better than the wraps you buy from the grocery store. If you want to see the ingredients of any food before buying it, Food Facts is a great website that can be used for that purpose. 

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What are you going to put in your Gluten-free Oat Wraps?


  1. Lisa says

    The flour you linked to isn’t actually gluten free, though Bob’s does sell gluten free oats that could be made into flour. When you’re celiac, it matters. I’m going to try these using sprouted, gluten free oat flour. I can’t wait to see how they come out!

      • Lisa says

        I made these for lunch today and they tasted SO good–much better than the brown rice wraps I buy sometimes. And they were very easy to work with. My only problem is that mine weren’t flimsy and bendy so I couldn’t roll them (used two like flatbreads to make a sandwich), but I think my oats were too coarse. I’m going to make them again and make my oats a lot finer. I think I got impatient the first time and didn’t grind long enough :-)
        Thanks for the recipe!

        • says

          Hello again, Lisa! Yeah, you’ve really got to make sure the oats are ground pretty fine. One thing I would do to ensure that your wraps are floppy is after you cook each wrap, wrap them in a hand towel.

  2. Kerri says

    I’m making these right now. The flavor is so good, but they’re pretty crumbly! Any suggestions? I justt made the oat flour by blending oatmeal in my vitamix….. It blended up nice and fine, but they’re still crumbly! Any suggestions?

    • says

      Were they crumbly after you cooked them? Usually what I do if the dough is too crumbly is add a little more water and when you’re rolling them, flour your work surface with a some oat flour and they should turn out great. I’m sorry it didn’t work for you the first time, Kerri. I hope you’ll try the recipe again, though!

  3. says

    They look delicious! I’ve been looking for a use for my oat flour and I’m trying to eat less gluten so this looks great to take for a packed lunch! (Or maybe use them for dipping into hummus!!)

    • says

      Well, I’m glad you’ve found a use for your oat flour. I’ve been trying to cut back on my gluten too a lot lately. I love the idea of dipping them in hummus! I’ve gotta try that! :)

  4. says

    Hi Margaret Anne,
    I love to make and eat wraps! These gluten free oat wraps may become my fave! I am so delighted that you shared this gluten free wrap recipe with us at the Healthy, Happy, Green and Natural Party Blog Hop! We appreciate it!

  5. Karen says

    My oat tortillas literally crumbled on the board and were extremely dry. I pasted them together with more water but they still came out dry. What happened? Iused a flour I bought at the whole foods store.

    • says

      I’m sorry the recipe flopped, Karen! :( I’ve never had that happen before, but then again I always make my own oat flour in my Ninja Blender. What brand was the flour? What kind of flour? I’ll try it out with what you used to see if the flour was the problem. Again, so sorry the recipe didn’t work out. Thanks for stopping by! :)

  6. Pat S. says

    Hi.. I tried to sign up for your email on this page and it only has th espot for email address. When you hit submit, it says first name is required, yet there is no spot to put your name. Must be a programming glitch. THanks.

  7. Ben says

    I used Quaker 3 minute Oats. Put them in a food processor. And they used a wooden Tortilla press. They came out pretty good. Had to use a little more water than recipe.

  8. Jeri Higgins says

    I know this is an old post. But, I just made these and they were wonderful! I made mine with Bob’s Red Mill Gluten Free Oat Flour. I erred on the side of too much water and then added in a bit more flour while kneading.

    I’m on an elimination diet, testing oats this week. I’m really hoping they’re safe because this was delicious. If not, you’ve given me hope and I may have to try this with other grain based flours that are safe for me. I might do it anyway, just for variety sake.

    Thank you for sharing this recipe!

    • says

      Hey Jeri! I’m so glad these wraps worked out for you. I actually haven’t tried them yet with the Bob’s Red Mill Gluten Free Oat Flour, but I’ll have to try that. I’m happy I was able to help out! Thanks for trying out the recipe!

  9. Kelsey says

    Hi there!
    I’m really interested in trying out this recipe but I’m hesitant because some people have said they come out crumbly. I was wondering if you could tell me what the consistency of the dough is supposed to be like? Do you usually add closer to 1/2 or 3/4 cup of water??


    • says

      Hi Kelsey! Since these wraps are gluten free, you’re already losing some pliability from the lack of gluten. Some readers suggested using a little more water to keep them from being crumbly, or even using warm water instead of cold water. I hope this helps!

      • Kelsey says

        Thanks for the tip! I made these today and they held together but were very hard – more like a cracker or flatbread – rather than a pliable/foldable tortilla. Any suggestions?? perhaps I didn’t roll the dough out thin enough?

  10. Cindi says

    Hi, tried oat flour tortillas for first time, I grew up with homemade white flour tortillas, I am checking to see if the Oat flours were similar in texture/taste with other cooks. Mine were dry, cracked, somewhat stiff. I tried a few batches using more water, less water, more kneading, less… but they came out the same. I was hoping to duplicate regular flour tortillas, any suggestions??

    • says

      Hi Cindi! I planned on retesting this recipe soon, as many readers still had problems getting the wraps to be pliable. I’d be happy to send you a personal email with details once I see if anything goes wrong and how I fixed it. Thanks! :)

      • Melissa says

        I mill my own oats groats so by itself it would be crumbly. So I use 1/3 buckwheat flour (still gf) and they stay together better. The buckwheat has a stickiness to it and it tastes yum too!

  11. K says

    I tried a batch using about 1 T sunflower oil, which helped bind the dough. However having made my own oat flour (from dry oats in a Ninja blender on highest speed) I wasn’t sure if the size of my blended oats were the issue as these were still too crumbly to lift out of the pan with a spatula. If I understand correctly, gluten is a binding protein that causes bread to be “sticky,” so making up for that lack of stickiness when baking gluten free is crucial. I was out of buckwheat which I’ve also discovered can add back some of that chewy texture, and decided to try a flax ‘egg’ (1 T ground flax + 3 T water, let sit until gummy, about 5 min) in the mix. This did help add a bit of chewy/sticky consistency. I am out of potato starch (potato flour) which I’ve discovered adds a wonderful moist/chewy texture for those who can tolerate potatoes. But a teaspoon of that may help?

    I also didn’t roll the dough out very thin, and I will use this like a sandwich bread v. a roll-able wrap. For those who are truly gluten sensitive and not just trying to limit gluten, make sure to buy oats labeled gluten free. Oats are commonly grown in rotation with gluten-containing crops (such as wheat) so cross-contamination is a concern if you don’t buy certified GF oats.

    Thank you for this simple recipe! I see many variations coming into my kitchen from this. Oat pie crust anyone?

  12. K says

    Oh also I cooked these in a dash of sunflower oil on med-low gas burner (instead of med-high heat as suggested in recipe) in a cast iron skillet. I’ve noticed from personal experience that oats don’t like to cook on high heat, at least not when I’m cooking them! Oil temps can affect the texture too…I like sunflower oil because it has a high smoking point and gives a nice crisp edge, but also works well on low heat.

  13. Sara Immel says

    I cannot wait to make these wraps!! I started watching and counting macros and i miss tacos so much! So i need to make these oat flour tortillas.
    I am just wondering if you have nutritional facts for them? Protein/Fats/Carbs.
    Please and Thank you!!!

  14. cara says

    I just made these and they were soooooo good! I made mine with 1/2 oat flour and 1/2 white masa and used beer as my liquid. My husband hates everything GF and absolutely loved these! I used no oil on my pan and they were perfectly pliable!


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