Soft, thin, and easy to roll, these Low FODMAP Tortillas are perfect for tacos, wraps, or quesadillas. Quick to make and vegan-friendly for everyday meals.
I love Mexican food, so I’m very happy to share my recipe for Low FODMAP Tortillas.
There are some good corn tortillas available in stores that are also Low FODMAP, but I’ve always preferred wheat tortillas. They have a softer texture and a flavour I enjoy more.
I developed this recipe using Healthy Baker Low FODMAP Flour, which makes excellent bread and works beautifully for these tortillas. Making them at home is simple. You mix a few basic ingredients, knead the dough, roll it out, and cook it in a hot pan.
The only small trick is rolling the dough between two sheets of baking paper so it stays thin and easy to handle.
These tortillas are perfect for Mexican dishes and also make great wraps for lunches or quick dinners.
Why I Always Keep These Tortillas on Hand
- Ideal for packing in lunch boxes or making quick snacks and on-the-go meals.
- Affordable recipe that tastes fresher and better than most packaged versions.
- Versatile enough for Mediterranean-style wraps filled with grilled vegetables, cheese, or hummus.
Key Ingredients for Low FODMAP Tortillas
Flour
I use Healthy Baker Low FODMAP Flour. It gives the tortillas a soft and flexible texture while keeping them gentle on digestion. The blend takes in water evenly and forms a smooth dough that rolls out thin without tearing.
Salt
Brings out the light flavour of the flour and strengthens the dough during kneading, so it holds its shape when cooked.
Extra Virgin Olive Oil
Adds a mild richness and keeps the tortillas from drying during cooking. It also makes them easier to handle and fold once ready.
Find the complete list with measurements in the recipe card below.
How to Make Low FODMAP Tortillas
Step 1: Put the Low FODMAP flour, salt, extra virgin olive oil, and water in a medium bowl.
Step 2: Mix and knead by hand until a smooth dough forms.
Step 3: Divide the dough into 2 portions. Roll each portion between 2 sheets of baking paper until very thin.
Step 4: Heat a non-stick pan over medium heat. When hot, peel off the top sheet of baking paper and flip the tortilla onto the pan. Once it starts to cook, remove the second sheet of baking paper (now on top). Be careful around the heat. This helps the tortilla stay thin and pliable, preventing it from shrinking or becoming thick.
Step 5: Cook quickly for 1 to 1½ minutes in total. Avoid overcooking, or the tortillas will harden and turn crunchy.
Step 6: Enjoy!
Frequently Asked Questions
Yes. Roll the dough into smaller rounds about the size of your palm. Cook them for slightly less time, as thinner rounds brown faster.
Yes. Any certified Low FODMAP flour will work, though each brand absorbs water differently. Add a little more water if the dough feels dry or crumbly.
Yes. Bake on a preheated tray at 200°C – 390–400°F for 1–2 minutes per side, watching closely. They’ll be slightly firmer but still pliable when warm.
Use the tortillas warm and soft for wraps, tacos, or quesadillas. They pair well with fillings such as grilled chicken, sautéed vegetables, or scrambled eggs. You can also slice them into strips for topping soups or salads, or toast them lightly to use as a base for dips like guacamole or yoghurt sauce.
Extra Help from the Kitchen
Work with Warm Water – Use slightly warm water when mixing the dough. It helps the flour absorb moisture more evenly and makes kneading smoother, giving the tortillas a softer texture.
Keep the Dough Covered – While rolling each tortilla, keep the remaining dough under a damp tea towel. This stops the surface from drying and keeps it elastic enough to roll thin.
Stack and Wrap – As you finish cooking each tortilla, stack them on a plate and cover with a clean tea towel. The trapped steam keeps them soft and flexible until ready to serve.
Re-roll if Needed – If a tortilla sticks or tears during rolling, gather it into a ball and roll it out again between the baking paper. The dough stays workable and forgiving even after a second roll.
Variations and Twists
Herb Tortillas – Add 1 tablespoon of finely chopped fresh herbs such as parsley, chives, or oregano to the dough. The light herbal note pairs well with grilled vegetables or roasted meats.
Garlic-Infused Olive Oil Tortillas – Replace the regular olive oil with 1 tablespoon of garlic-infused olive oil to add more depth while keeping the recipe Low FODMAP.
Chilli Tortillas – Add 1 tablespoon of mild chilli powder or smoked paprika to the flour for a light heat and a richer orange colour.
Green Low FODMAP Tortillas – Use a mix of blended spinach and kale (1 tablespoon in total) for colour and a mild vegetable taste. These look appealing and pair nicely with hummus or roasted peppers.
Orange Low FODMAP Tortillas – Blend 1 tablespoon of cooked pumpkin or carrot into the dough for a gentle sweetness and light orange shade. The flavour suits fillings like spiced chicken or roasted vegetables.
Storage and Shelf Life
Store homemade Low FODMAP tortillas in an airtight container once fully cooled to prevent moisture inside the container. They keep at room temperature for up to 2 days or in the refrigerator for up to 5 days.
For longer storage, freeze them for up to 3 months with baking paper between each tortilla to stop sticking.
When ready to use, thaw at room temperature and warm in a dry pan for a few seconds on each side until soft and pliable. Cooling before sealing helps preserve their texture.
Try These Low FODMAP Bread Recipes Next
Low FODMAP Tortillas Recipe
Soft, thin, and easy to roll, these Low FODMAP Tortillas are perfect for tacos, wraps, or quesadillas. Quick to make and vegan-friendly for everyday meals.
Ingredients
- 95 g – ¾ cup Healthy Baker Low FODMAP flour
- 1 generous pinch of salt
- ½ tbsp extra virgin olive oil
- 60 ml – ¼ cup water
Instructions
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Put the Low FODMAP flour, salt, extra virgin olive oil, and water in a medium bowl.
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Mix and knead by hand until a smooth dough forms.
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Divide the dough into 2 portions. Roll each portion between 2 sheets of baking paper until very thin.
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Heat a non-stick pan over medium heat. When hot, peel off the top sheet of baking paper and flip the tortilla onto the pan. Once it starts to cook, remove the second sheet of baking paper (now on top). Be careful around the heat. This helps the tortilla stay thin and pliable, preventing it from shrinking or becoming thick.
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Cook quickly for 1 to 1½ minutes in total. Avoid overcooking, or the tortillas will harden and turn crunchy.
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Enjoy!
Recipe Notes
These tortillas freeze well. Wrap each one separately and let them thaw at room temperature before serving.
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