8

votes

Quest for the Perfect Paleo Wrap/Tortilla, how to improve it?

Asked on December 24, 2014
Created March 06, 2012 at 9:05 PM

I have been on a mission to find or make the perfect alternative to a flour tortilla. Here is my standard for perfection.

1) it must be large and thin enough to wrap around food and make a "burrito" without falling apart. Not a taco a burrito. 2)it must taste good. 3)It must be grain free and as close to paleo as possible. 4) it must be a whole food that is improving my diet in some way. This means minimally processed and adds some type of nutrition to my diet.

Today I came the closest so far but I need help on improving it. I dehydrated raw purple sweet potatoes that were grated, soaked in water overnight and pureed. The product was very nice and would be great to replace panko breading in other recipes. I took the product and blended it in to a fine powder like flour. Lets call it sweet potato flour. Not to be confused with sweet potato starch you find in stores.

Here is the recipe:

Makes 6 tortillas

1 1/2 cup of sweet potato flour 3 tablespoons of butter (I would like to use something else to make it more paleo but need suggestions. 1 teaspoon of baking powder 1 teaspoon if sea salt 3/4 cup warm water

Mix dry ingredients in a large bowl

Add butter at room temp. cut into flour or mix with hands

Add warm water

Kneed the dough

Separate into 6 balls

Let bals sit for 10 minutes

Roll balls out in between 2 pieces of parchment paper. Roll out as thin as possible. Peal back parchment paper from one side. Flip over and peal back the other piece. cook tortilla on skillet on med heat with coconut oil. Flip and cook other side.

The taste was great. A cross between a whole wheat tortilla and a corn tortilla. I was able to make a taco, but not quite flexible enough for a burrito.

I need help with this recipe. I am thinking of adding egg to help hold everything together. I need a substitute for butter perhaps palm shortening would work. Does anyone have any suggestions or other recipes they have tried?

193f00d53ebcb13940c7a55afc78ad17

(1260)

on August 17, 2012
at 09:47 PM

The pork rind "Pork Bread" that I posted up previously may have some potential for you. The flavor is mildly prokey/baconey but still quite good. Very filling, froze/thawed well, had a good flex to it. I didn't make one tortilla thin (mostly due to the fact that the batter rose more than anticipated). It's fairly light on processing (crushed pork rinds, almond/coconut milk, eggs, and baking powder) and all of those are paleo on their own.

Fc64db6a555559762432d503a1dbad19

(1478)

on May 06, 2012
at 03:26 AM

Unfortunate that the gluten is what probably is missing. I might try the tapioca starch, next time I go to the store.

Fc64db6a555559762432d503a1dbad19

(1478)

on May 06, 2012
at 03:24 AM

I just got introduced to ghee, so I will try that too.

Fc64db6a555559762432d503a1dbad19

(1478)

on May 06, 2012
at 03:24 AM

I will try that thanks

A31b063c5866c08aa9968a8f2f1e9949

(1721)

on April 24, 2012
at 11:09 PM

Thank you for posting that - I have been wanting to make them, but have not done so because I was afraid they would be overly eggy. I will not bother now.

91fe5b7e10068df9f147ee84320e38f7

(614)

on March 17, 2012
at 03:29 AM

But, I have made out pretty well with the recipe that Matt posted above. Just takes a little experimenting to get them right. Is there an absolute substitute? No. (FWIW, I'm a 1/2 Mexicana chick always jonesing for the comida de casa)

91fe5b7e10068df9f147ee84320e38f7

(614)

on March 17, 2012
at 03:24 AM

Must concur. Every recipe involving some kind of batter, whether coconut flour or almond flour, from that book has turned out super-sucky. Which makes me sad. But, yeah, I'd rather indulge and deal with the consequences from the real thing once in a blue moon than suffer through that yuckiness.

77877f762c40637911396daa19b53094

(78447)

on March 07, 2012
at 03:48 PM

I think they are referring to something like a chimichanga. It looks like most people have offered up alternatives to what you are trying to do. I wonder if you could make it a burrito by making it twice as big? Your project sounds really cool. I hope you post your final results or start a company making them.

Dcf355a2a13a1cdac6b8932a145fbd9d

(278)

on March 07, 2012
at 03:12 PM

Amanda, did you just see them at the store? I've been on their website (well, obviously since I have said here that I've ordered them) and there is not a "retailers" button. I can't find them anywhere and I live in a pretty huge city (NYC).

B9673e4701dbf7017da7d75e9a44da6d

(609)

on March 07, 2012
at 11:49 AM

I get PureWraps at my local organic market and LOVE them. Pulled pork and coleslaw wraps have been a lunch staple - sooo tasty.

32f5749fa6cf7adbeb0b0b031ba82b46

(41767)

on March 07, 2012
at 02:33 AM

My own experience with the recipe is in the comments, more water and egg whites were necessary.

Dcf355a2a13a1cdac6b8932a145fbd9d

(278)

on March 07, 2012
at 01:23 AM

I totally agree. Collards or chard would hold the ingredients well but I think the point is for the "tortilla" to be somewhat starchy--and within the Paleo boundaries.

Fc64db6a555559762432d503a1dbad19

(1478)

on March 07, 2012
at 12:14 AM

Yes of course there are easier tortilla options, but some days I just want a big fat burrito, and I rather enjoy the challenge of coming up with something new that no one has tried.

Fc64db6a555559762432d503a1dbad19

(1478)

on March 07, 2012
at 12:11 AM

I have tied that for sushi, but not for other stuff. good suggestion.

Fc64db6a555559762432d503a1dbad19

(1478)

on March 07, 2012
at 12:10 AM

I have done that before too. Also thinly sliced jicama. But again sometimes I just crave a tortilla.

Fc64db6a555559762432d503a1dbad19

(1478)

on March 07, 2012
at 12:09 AM

I have used these before, but there are some days that I really miss a good old tortilla. Thanks for the suggestion.

Fc64db6a555559762432d503a1dbad19

(1478)

on March 07, 2012
at 12:08 AM

I tried a similar recipe that really did not work for me. I will have to try this one. Thank you.

Fc64db6a555559762432d503a1dbad19

(1478)

on March 07, 2012
at 12:05 AM

no I cooked them first, I have never heard of cooking the tortilla after stuffing it.

96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on March 06, 2012
at 10:36 PM

Taco shells are cooked before filling but I think "real" burrito wrappers are wrapped around the stuffing before cooking. Is that what you did?

Ab19df3ededa28f7bf7daeba8435b205

(1471)

on March 06, 2012
at 10:34 PM

Same here, i want to try them but they are a lot too expensive for me...prefer to spend that kind of money on other stuff.

Dcf355a2a13a1cdac6b8932a145fbd9d

(278)

on March 06, 2012
at 10:29 PM

I got a couple of packs of them. There are only 4 per pack and I think is was $5.00 shipping which puts them at, as I recall, $3 per wrap. In my opinion they do not meet the opening poster's criteria in that they are fairly small. You would never manage to make what virtually the entire world considers a burrito to be with one. A smallish sandwich wrap, yes. They taste pretty decent. If I could get them in a store I'd likely buy them now and again.

D31a2a2d43191b15ca4a1c7ec7d03038

(4134)

on March 06, 2012
at 10:01 PM

Jasmine, do you heat your nori first, steamed or in a skillet or otherwise?

C79a5b43dfc5749200bd9dcaa6bb0858

on March 06, 2012
at 10:01 PM

Jasmine, can you list a recipe or how to? Or link to one? I'm intrigued.

B23318c968ac589b87131d5b489d6e16

(1294)

on March 06, 2012
at 09:58 PM

this is what I use...veggies and some meat and mayo in there...yum

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20 Answers

best answer

1
32f5749fa6cf7adbeb0b0b031ba82b46

(41767)

on March 06, 2012
at 10:51 PM

http://www.mypaleolife.com/paleo-diet-recipes/paleo-coconut-flour-tortillas

I don't know if you could make them burrito worthy, but I like them for mu shu pork.

Fc64db6a555559762432d503a1dbad19

(1478)

on March 07, 2012
at 12:08 AM

I tried a similar recipe that really did not work for me. I will have to try this one. Thank you.

32f5749fa6cf7adbeb0b0b031ba82b46

(41767)

on March 07, 2012
at 02:33 AM

My own experience with the recipe is in the comments, more water and egg whites were necessary.

best answer

1
96440612cf0fcf366bf5ad8f776fca84

(19232)

on June 18, 2012
at 04:46 PM

I just made something that resembles pita bread, (or savory pancake) so you could probably hack it. There is dairy in it, and whey, so change those as needed. (This is for my kid and he doesn't have problems with dairy, but he refuses to eat anything that's not in the form of a sandwich while at school.)

Dry team:

1 cup rice flour
1 scoop protein powder (skip it if you don't want dairy.)
1/4 tsp baking soda (omit if you want it flat or as a wrap)
1/4 tsp salt
add turmeric/paprika/basil/garlic powder/scallions or whatever spices you like

Wet team:

3 organic/pastured eggs
1 cup milk (replace with lite coconut milk if you don't want dairy, or more eggs.)

Mix/sift dry ingredients together in a large bowl. Beat eggs and mix wet ingredients together in a different bowl. Add wet to dry, and stir until no lumps.

Heat coconut oil in a pan, about half a tablespoon per pita. Set stove to medium heat.

Ladle in the batter and rotate the pan so the batter spreads in a nice circle. Note that it will tend to absorb the the coconut oil, so you may have to wait until it sets a bit so the bottom is slightly browned, and then shake the pan around to get it to not stick. Once it looks like the center isn't quite so liquid and the edges are browned, flip with a spatula and let it brown on the other side for about a minute. Repeat until no more batter.

4
A7768b6c6be7f5d6acc76e5efa66464c

on May 05, 2012
at 11:03 PM

Gluten provides that stretchy resilience that we find even in the flat breads like tortillas and pitas. This is often what's missing in a grain-free wrap--and noodle. The wraps don't stretch around a filling and contain it, they just get kind of waterlogged by it, and collapse. Gluten-free rice pasta is easily prone to suddenly breaking down into gritty, slimy sludge, especially if you accidentally cook it 10 seconds too long.

I have concluded that the rice pastas containing tapioca starch are superior to all other rice pastas. Why? They have a chew and resilience that pure rice flour pasta does not have.

I think a tortilla is a lot more like a noodle than a bread, so I'm wondering if these rubbery, resilient properties of tapioca starch might pull things together in in a burrito? I imagine it would require a very small amount--a tablespoon, maybe, depending on the quantity of your recipe. Maybe 1 tsp would be enough. You could experiment.

Fc64db6a555559762432d503a1dbad19

(1478)

on May 06, 2012
at 03:26 AM

Unfortunate that the gluten is what probably is missing. I might try the tapioca starch, next time I go to the store.

2
5a7ccb7f54efbb9dea840deffdeabdaf

(40)

on March 17, 2012
at 03:01 AM

I just made the coconut flour tortillas from Paleo Comfort Foods cookbook. Should've known that a batter that's 90% egg whites will taste like eggs...and they did. The coconut flour just made them kind of gritty. Not good. I think I should just forget I ever knew what a tortilla was. Gotta think salads.

91fe5b7e10068df9f147ee84320e38f7

(614)

on March 17, 2012
at 03:24 AM

Must concur. Every recipe involving some kind of batter, whether coconut flour or almond flour, from that book has turned out super-sucky. Which makes me sad. But, yeah, I'd rather indulge and deal with the consequences from the real thing once in a blue moon than suffer through that yuckiness.

91fe5b7e10068df9f147ee84320e38f7

(614)

on March 17, 2012
at 03:29 AM

But, I have made out pretty well with the recipe that Matt posted above. Just takes a little experimenting to get them right. Is there an absolute substitute? No. (FWIW, I'm a 1/2 Mexicana chick always jonesing for the comida de casa)

A31b063c5866c08aa9968a8f2f1e9949

(1721)

on April 24, 2012
at 11:09 PM

Thank you for posting that - I have been wanting to make them, but have not done so because I was afraid they would be overly eggy. I will not bother now.

2
8878af44f8881a95c4ba2006c06698be

(125)

on March 06, 2012
at 10:40 PM

This doesn't answer your question-- but allow me to suggest collards. Huge, sturdy, and delicious/super nutritious. Raw or lightly steamed.

Dcf355a2a13a1cdac6b8932a145fbd9d

(278)

on March 07, 2012
at 01:23 AM

I totally agree. Collards or chard would hold the ingredients well but I think the point is for the "tortilla" to be somewhat starchy--and within the Paleo boundaries.

Fc64db6a555559762432d503a1dbad19

(1478)

on March 07, 2012
at 12:09 AM

I have used these before, but there are some days that I really miss a good old tortilla. Thanks for the suggestion.

1
65bf1ca7071028018c6d8305d0ddcd76

(3049)

on May 05, 2012
at 06:28 PM

The best 'wrap' vie made to date that is completely paleo is very simple to make, but requires a dehydrator.

Simply take the meat of a young coconut (you can also buy the meat frozen, but will need to defrost it. Make sure it has no sugar added) blend this meat until smoothe, add a bit of salt to taste, and spread it very thin on the dehydrator 'fruit roll' sheets. If the misture is too 'thick'to spread, add a tablesppon or two of water. Dehydrate for 7 hours, until this wrap is pliable but not crispy hard.

You could also try doing this in the oven using siltpat sheets, just besure to keep the temp very low.

You can add other spices, like curry or cumin to make it more savory, or add cinnamon and vanilla to turn it into a treat whack you can stuff with fruit and/or coconut create or nut butter. The possibilities are endless!

Fc64db6a555559762432d503a1dbad19

(1478)

on May 06, 2012
at 03:24 AM

I will try that thanks

1
D31a2a2d43191b15ca4a1c7ec7d03038

on March 06, 2012
at 09:55 PM

Sheets of nori seaweed?

B23318c968ac589b87131d5b489d6e16

(1294)

on March 06, 2012
at 09:58 PM

this is what I use...veggies and some meat and mayo in there...yum

Fc64db6a555559762432d503a1dbad19

(1478)

on March 07, 2012
at 12:11 AM

I have tied that for sushi, but not for other stuff. good suggestion.

C79a5b43dfc5749200bd9dcaa6bb0858

on March 06, 2012
at 10:01 PM

Jasmine, can you list a recipe or how to? Or link to one? I'm intrigued.

D31a2a2d43191b15ca4a1c7ec7d03038

(4134)

on March 06, 2012
at 10:01 PM

Jasmine, do you heat your nori first, steamed or in a skillet or otherwise?

1
Bd5f68adc20a1eef51aebe7ee0e619ae

(220)

on March 06, 2012
at 09:55 PM

Ice berg lettuce leaf would be my no.1 option. Whole food.

Or as suggested above, a crepe would be the next best option. Maybe experiment with some almond flour to make it more pancake-ie.

1
Ebb10603524dd22621c1155dd7ddf106

(19160)

on March 06, 2012
at 09:13 PM

This reminds me why I usually opt for something like a bibb lettuce when I want a wrap. I make cassava tortillas on occasion, but it's tedious.

However, yes, definitely use eggs. If you aim to make more of a GF crepe than a tortilla, you will likely get exactly what you want: a wrap suitable for a burrito. It won't have the snap of a flour tortilla, but I shouldn't break either.

Fc64db6a555559762432d503a1dbad19

(1478)

on March 07, 2012
at 12:14 AM

Yes of course there are easier tortilla options, but some days I just want a big fat burrito, and I rather enjoy the challenge of coming up with something new that no one has tried.

0
Db62f0f5118e996f0776731ac06b624e

on May 22, 2013
at 10:00 PM

I don't know if this has been brought up as an option for a butter replacement, but have you tried coconut oil?

As much as I'd love to read through the comments, to make sure I'm not repeating a previous answer, I felt it'd take forever to get through 'em all!

My mother used to make tortillas with canola oil, so I figure coconut oil would be a good substitute? Idk. We only use coco oil, olive oil and ghee in our household. Dunno how well olive oil would work in tortillas!

0
B3c8f192b57fce94edca332c7ec9db2a

on February 20, 2013
at 01:23 PM

We have been eating Taco Muffins, a recipe I modified from Biggest Loser recipe. Brown the ground meat of choice adding taco seasonings. In muffin tins, a little spinach or other dark green leafy veggie, two tablespoons of meat, 3 tablespoons of egg whites, top with salsa and bake for 30 minutes, until egg white is set very well. For gluten eaters, I serve with tortilla chips It is very good, and is versatile enough to modify individual cups for different diet needs (in my family, we all try to eat the same foods, but my teenagers are resistant). The original recipe calls for tortilla chips on the bottom of the cup, so we do some like that. For those of us not eating grains, we use spinach (or whatever leftover dark leafy veg we have around). For eating add ons, in addition to the above, I make available sour cream, salsa and sliced avocado.

I even can do this vegetarian, for my friends who shun meat. Just use refried or black beans instead of the meat.

0
0e2bd01a4b24c10af91033fe5dcf3b07

(324)

on August 17, 2012
at 09:36 PM

I just use large leaves of lettuce or corn tortillas if I'm on a higher carb day, yes its a grain, but I'm ok with a few of them from to time. YMMV.

0
61c4ccdec3ad88293965c7327070e56c

on August 17, 2012
at 09:30 PM

Try using pork lard instead of butter, it should give the tortilla a very good taste.

I make this recipe for special ocassion and it's gluten free. Hope you can find yucca where you live. I am from Dominican Republic and yucca is very easy to find here. http://www.dominicancooking.com/72-empanaditas-de-yuca-o-catibias-cassava-pasties.html

0
B1859f696e88d25460a6b8a333412ea3

on June 18, 2012
at 05:10 PM

I've been thinking about trying this "chebe copycat" recipe as a starting point for making wraps. http://mindfullymeandering.blogspot.com/2010/12/100-from-scratch-chebe-brand-style.html

I wonder if sweet potato flour reacts the same way as tapioca flour, and could be made to be 'chewy' by boiling part of it with some water first?

The concept here is using a heated/boiled tapioca flour/water mixture to get the 'chewy-stretchy' thing going. In the Chebe mix, they use a modified tapioca starch/flour to do it. Modifying starches is done by either heat, acid or enzymes. Who knows what chebe uses.

Before we went more paleo, we'd gone gluten free, and made some decent bread like things using Expandex, a commercially available modified tapioca starch. Expandex recipes required that it be mixed for 5 or 10 minutes in a mixer to activate it - and it did get stretchy, and made a much more bread like product. http://www.expandexglutenfree.com/

0
Bf57bcbdc19d4f1728599053acd020ab

(5043)

on June 18, 2012
at 04:13 PM

I have made the sourdough buckwheat crepes from Stephan Guyenet's site - they are thin and when cooled off will wrap around something quite nicely. I add an egg or two to the batter to make them a little more robust adn nutritious. You can adjust the thinness of the batter with water.

But I suppose its "paleo-ness" depends on if you consider buckwheat a grain or not. I think it's officially a "pseudo-grain" and soaking and fermenting neutralizes the phytic acid. Buckwheat is quite nutritious as pseudograins go and Stephan makes a very good case for it in the post.

http://wholehealthsource.blogspot.ch/2010/07/real-food-xi-sourdough-buckwheat-crepes.html

0
Eec69b86a5f115ea49320ae221e72058

(0)

on June 18, 2012
at 04:02 PM

I like Dr. Davis' flax wraps from the WheatBelly book a lot. I thin the "batter" a bit so they're not so thick. But they sure wrap well!

I also like Boston lettuce to wrap stuff....especially Thai chicken!

0
1edb06ded9ccf098a4517ca4a7a34ebc

on May 05, 2012
at 11:09 PM

A giant leaf of romaine lettuce works as a good alternative for me.

0
0984eaa0ed2ad0321271dc45a3bc205b

on May 05, 2012
at 06:04 PM

Have you tried Ghee?

Fc64db6a555559762432d503a1dbad19

(1478)

on May 06, 2012
at 03:24 AM

I just got introduced to ghee, so I will try that too.

0
85f91220dc9fe7486eec8c4305139c7e

(383)

on March 06, 2012
at 10:24 PM

Romaine lettuce.

Fc64db6a555559762432d503a1dbad19

(1478)

on March 07, 2012
at 12:10 AM

I have done that before too. Also thinly sliced jicama. But again sometimes I just crave a tortilla.

0
246ebf68e35743f62e5e187891b9cba0

(21415)

on March 06, 2012
at 09:14 PM

I've been eyeing the PureWraps that seemingly get an endorsement from NomNom Paleo, but haven't pulled the trigger on getting some yet.

B9673e4701dbf7017da7d75e9a44da6d

(609)

on March 07, 2012
at 11:49 AM

I get PureWraps at my local organic market and LOVE them. Pulled pork and coleslaw wraps have been a lunch staple - sooo tasty.

Ab19df3ededa28f7bf7daeba8435b205

(1471)

on March 06, 2012
at 10:34 PM

Same here, i want to try them but they are a lot too expensive for me...prefer to spend that kind of money on other stuff.

Dcf355a2a13a1cdac6b8932a145fbd9d

(278)

on March 06, 2012
at 10:29 PM

I got a couple of packs of them. There are only 4 per pack and I think is was $5.00 shipping which puts them at, as I recall, $3 per wrap. In my opinion they do not meet the opening poster's criteria in that they are fairly small. You would never manage to make what virtually the entire world considers a burrito to be with one. A smallish sandwich wrap, yes. They taste pretty decent. If I could get them in a store I'd likely buy them now and again.

Dcf355a2a13a1cdac6b8932a145fbd9d

(278)

on March 07, 2012
at 03:12 PM

Amanda, did you just see them at the store? I've been on their website (well, obviously since I have said here that I've ordered them) and there is not a "retailers" button. I can't find them anywhere and I live in a pretty huge city (NYC).

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