Been missing sandwiches or bread while on the AIP Diet (Autoimmune Paleo Protocol)? This easy-to-make flatbread may be the answer to your dreams!
Life Without Bread?
There are people in this world that hear they can't have bread again, shrug and go on their merry way.
I am NOT one of them.
When I first heard I was Celiac and wouldn't be able to have glutenous, crusty french bread, pita bread, and pretty much anything else that had made up the majority of my diet my whole life, I was crushed. I mean, what was the point?
And then to make matters worse, as soon as I learned I was Celiac I went straight onto AIP. No eggs and no almond flour meant even fewer options – even my beloved Paleo muffins and quick bread were out.
Now mind you, this was back in 2014, the Dark Ages of AIP. Even pancakes were rare. Today there are MANY more options luckily.
I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.
Yet, even when I went back on AIP for a few months in 2018 I still missed some sort of way to make sandwiches. My kids were a lot older this time around and that meant we were constantly going out on adventures every weekend. Sandwiches would have just made things easier – easier to tote around, not have to have completely chilled, not need a fork and knife – the list goes on and on.
I heavily relied on Squirrel in the Kitchen's crepe recipe from her book Simple French Paleo to make simple wraps, and while they were great, I wanted something a little more substantial.
See Also: The ULTIMATE Guide to the AIP Diet – Everything you need to know to be successful
Paleo Naan Bread to the Rescue
Fast forward a few months later when I was back on regular ole' Paleo (what I typically eat to keep my Hashimoto's and Celiac diseases under control) and I made a regular favorite recipe of ours – My Heart Beet's Paleo Naan.
Now if you've never had Ashley's Paleo Naan, you must do it. Well, if you aren't currently on AIP or can have almond flour that is. It's freakin delicious, makes the BEST side for curries, Indian Butter Chicken, and well, any other Indian dish you can think of. I've even passed this recipe on to non-Paleo Indian friends and they've loved it, plus I've served it to countless non-Paleo friends and they rave over it. So try it.
One evening recently I was making some of this Paleo Naan as a side to an Indian dish and wondered to myself – what if I replaced the almond flour with cassava flour to make it AIP-compliant?
So the next day I set about trying it out. It took a few tries as the ratios weren't exactly the same, but once I hit on the right ration I was PSYCHED!
I tried it again with tigernut flour and again, success. I know some of ya hate cassava flour, so I'm lookin' out for you 🙂
After making a ton of batches to make sure it wasn't a fluke, I decided to share it with you.
AIP Flatbread Video
For a full explanation of the process, watch this video on YouTube.
AIP Flatbread Tips and Tricks
To make this a successful recipe I have these tips for you:
• Use a small non-stick crepe pan if possible, as that will work the best for this. If you have to use a larger non-stick pan that's fine, you may have to cut your flatbread in half once you cook it to make it manageable and you might also have to cook it longer. When I've used a large pan I've almost doubled the time per side.
• The batter should be runny, not super thick. If you need to, add more milk or water to make it this way.
• I state in the recipe to cook it 4 minutes a side at first, and then you may have to adjust the time downwards as your pan gets hotter. This is a good starting point, but if you notice your breads are gummy in the middle or aren't flipping easily, give it more time. They will bubble up at first and then once the bubbles recede you can flip them.
• I like to put these on a baking rack after cooking to let them get air all around them. If you do not have a rack you can put them on a plate, but they tend to get a bit sticky/gummy/wet if you stack them before they are completely cool. So make sure to not stack them.
Using Tigernut Flour Vs Cassava Flour
I liked both the cassava flour version and the tigernut flour version, but I did notice that the tigernut flour version was a bit sweeter, darker, and also seemed to be a bit thinner. It seemed like a thick crepe to me.
The cassava flour one felt and tasted a lot more like a traditional pita bread or naan than the tigernut one.
Unfamiliar with either tigernut flour or cassava flour? See AIP Foods You May Not Be Familiar With
It really is up to you what one you'd make, but if you can't decide, I'd go with tigernut for a sweeter application (maybe a jam and tigernut butter wrap?) and with cassava flour for a savory sandwich (like the gyro wraps I'll share next week).
Freezing the AIP Flatbread for Later
One of my favorite parts of this recipe is that they freeze BEAUTIFULLY. This to me is a game changer in itself.
To freeze, simply make up a batch (or 2 or 3) and then put a piece of parchment paper in between each bread. Put into a bag or freezer-safe container and freeze.
When you want to eat them, remove one or more from the freezer, thaw on the countertop or in the fridge for a few hours, over low heat in a pan or in the oven for a few minutes, or in the microwave for 10-15 seconds. Then use as desired.
I now have a batch of this in my freezer ready to go any time I need to have a sandwich ready to go in minutes, or have some sort of bready side to go with a curry, etc.
Troubleshooting
As soon as I posted this video on YouTube some viewers took to their kitchens to make this bread and helpfully shared some tips that may help you as well:
- This recipe does not do well on stainless steel pans, use a nonstick pan if possible.
- I used Native Forest Simple Coconut Milk with no guar gum but a viewer (Jen G, thanks!) used Golden Star Coconut Milk and had to add some water to make it less thick. She stated she was able to get 7-8 flatbreads out of the recipe as a result.
- A nonstick griddle can work as well (thanks GeekGirlGA!)
- You can put them back over the heat if you discover they aren't done
- I used Anthony's Cassava Flour and Organic Gemini Tigernut Flour – you may have different results with different brands (update: it sounds like Bob's Redmill Cassava flour and Lya Cassava flour lead to gummy breads – so do NOT use these. So interesting how cassava flour can differ so much between brands!)
- IF you do get a gummy flatbread, some people have reported that putting them in the microwave for 10-30 seconds seems to get rid of some of the gumminess. Again, I think this is based on the cassava flour you use, but this may help!
You May Need
These are the things I found helpful for making this recipe:
8-inch non-stick pan (this is the frying pan I used but you can also use a crepe pan)
A baking cooling rack for letting the air flow around the breads as they cool
I personally like Anthony's Cassava Flour the best, but use whatever brand you're loyal to
I like the Native Forest Simple brand of guar gum-free coconut milk, but there are several others. You can also make homemade milk.
Use this Flatbread with the AIP Gyro Wrap
One of my favorite ways to use this flatbread is with my AIP Gyro Wraps!
The meat is actually pretty easy to make, and it freezes well, so you can have a genuine-tasting gyro sandwich in minutes from frozen!
Prep and Freeze 3 AIP Dinners in 30 minutes
Make sure you aren't spending unnecessary time in the kitchen – my Mini 3-dish AIP Freezer Meals plan shows you exactly how to prep and freeze, without ANY cooking – 3 dinners in less than a half-hour.
It's just one of the amazingly helpful resources in my Paleo & AIP Freebie Library! Get the password.
The AIP Flatbread Recipe
Print
AIP Flatbread Recipe
- Prep Time: 5 min
- Cook Time: 20 min
- Total Time: 25 minutes
- Yield: 4–5 flatbreads 1x
- Category: Side Dishes
- Method: Stovetop
Description
This amazing, versatile AIP flatbread can be used as a side dish with soups or stews, or as a sandwich wrap. It's adapted from My Heart Beet's Paleo Naan recipe, which is awesome, but not AIP-friendly (though I definitely recommend you make it when/if you can eat almonds).
Ingredients
- 1 x 13.5 oz can Coconut Milk OR 1.5 cups homemade Coconut Milk or Tigernut Milk
- 3/4 cup Cassava Flour OR Tigernut Flour
- 3/4 cup Tapioca Flour OR Arrowroot Powder
- Pinch of Sea Salt
Instructions
1. Preheat a small nonstick pan over medium heat.
2. Mix all of the ingredients into a bowl. If using tigernut flour, really make sure all of the lumps are broken apart (it really likes to clump). Make sure the batter is somewhat runny, you don't want it really thick. Add water or more milk if necessary.
3. Pour enough batter into the pan to cover the bottom of the pan + about 1/8-1/4 inch thick. These are a tad bit thicker than crepes.
4. Cook for 3-4 minutes per side, adjusting the time up above 4 min if the batter doesn't look completely dry when you flip it, and adjust the time down if you get too many brown or black spots. Black or brown spots are totally fine, just don't want to burn these!
You'll notice that the cooking time will get less as you continue to cook the breads, since the pan gets hotter. If the bread is gummy inside it needs to be cooked longer. (This all sounds kind of fussy and complicated but trust me, you'll figure it out after a few – it's just different pans, cassava flours, coconut milks, amount of heat, etc all makes it a little bit different for everyone).
Notes
Use a small bit of oil if you notice your batter sticking to the pan. I have never needed it, but if your nonstick surface isn't working as well as it used to it may be necessary. Also, stainless steel pans don't work great for this, but if that's all you have, definitely use some oil or a cooking spray.
Keywords: Autoimmune Paleo, AIP, Paleo, nut-free, bread, sandwich, lunch, wrap, cassava flour, tigernut flour
Get MORE inspo!
Want inspiration for using the Paleo & AIP diets to find relief from your autoimmune disease (and making it all easier) delivered directly to your email inbox?
COULD I USE COCONUT FLOUR INSTEAD?, STILL WATCHING THE CARBS & TRYING TO DO A PALEO/KETO AIP TYPE OF DIET.
I haven’t tried it, but I’d highly doubt you could use just straight coconut flour. If you could, you’d definitely have to play around with the ratios as coconut flour needs a LOT more liquid than either cassava or tigernut flour. Sorry!
Øøøh… Tapioca and cassava is the same thing…. What am i missing here?
They actually aren’t the same thing -yes, they are made from the same root, but they’re processed completely differently and tapioca starch is JUST the starch while cassava flour is the dried and ground root – fiber and starch and all. I go into more detail in this post if you want to know more: https://thrivingonpaleo.com/aip-foods-that-you-may-not-be-familiar-with/
I’m not going to blame your recipe but I followed it precisely and proceeded to make the grossest, slimy goo sandwiched between two thin crispy layers of tigernut flour. It’s probably the brand I used but anyway….that stuffs expensive. Anyone have any tips? I tried cooking it at a lower temperature in hopes of it cooking through but no success. Oh well. Maybe I’ll try cassava flour next time.
Gah, I’m sorry. I really don’t know why some of the brands do that. I have noticed that if I do get a gummy one, it’s usually the tigernut flour that does it, but it’s so random and rare for me. I don’t feel like I do anything differently, but for all I know I am. I wish this recipe wasn’t so temperamental because I want everyone to be able to enjoy how good they can be!!
Just tried these with cassava and had the same results no matter how long I cook them. Crispy on the outside slimy mess inside 🙁
You used the brands I mention in the post? Cassava flour brands are as different as night and day so that’s the first place I always check.
I did but I realized tonight my coconut milk has gum in it and I hadn’t noticed that before so I’m wondering if that’s the issue. I made them again tonight and cooked them a little longer and they were good. Still gummy inside a tad but next time I’ll try the coconut milk non gum version and see if that makes the difference. Either way I will make them again. Makes me feel like I’m not missing out on bread 🙂
★★★★★
I tried diff temps and cool times but the inside seemed uncooked. Moist I guess is a good word. I noticed when I’d flip them, the underside had area that looked like they were bubbling. Probably the other side of where it was bubbling up.
Hello my cassava flour is more beige coloured I used tapico starch instead of flour kind ofjelly like but they tasted yummy do you ever use coconut flour with the cassava flour? I justed JEB foods cassava flour. Next time I’ll use arrowroot or coconut to try them out. They did not look as good as yours. My fault!
Dear Michele,
I want to thank you very much for the dramatic shift you encouraged me to take. Last October I was in a really rough spot of Hashimoto symptoms. I have been on Synthroid for 22 years beginning at the age of 21. I don’t think things were as bad at that point, but as you know things get worse as you get older. I found out in August of last year that I had the autoimmune form of hypothyroid. You gave me the courage to start looking deeper at diet; almost all was homemade up to that point ferments, sourdough, raw milk etc. Since October I have eliminated several foods and found several I never guessed I was sensitive to! I have bounds more energy now! Looking forward to spring for gardening, pursuing aromatherapy from a business aspect, helping encourage others that each little step really does make a difference.
When I was in my late teens and working at a fast food restaurant people often commented that I sang as I worked (I didn’t realize it until it was pointed out to me). In the last month I have found myself singing again as I am working around the house! Somewhere along the way the energy for singing left me; it was all I could do to get through the day’s tasks of taking care of my family anything beyond that was overwhelming. You helped me to get ME back, thank you.
Wow Sarah, I seriously teared up reading this! Thank you SO SO much for taking the time to leave this comment, I really do appreciate it!
This recipe looks great. Has anyone tried it on a cast-iron pan?
I believe I had one person mention SOMEWHERE (I can’t find it now – it was either on YouTube or in my Facebook group) that they did and it worked out, but you might need to use a little coconut oil to make sure it doesn’t stick. If you try it, please let me know how it turns out so at least I have it somewhere on record, haha!
I just used cast iron and voila! No extra fat needed and they are so so good!!! I used Otto’s Cassava flour and Trader Joe’s coconut milk. I had to add at least 1/2 C. water to get the right consistency, but they are so good and I’m so pleased. They were very easy. One note about cast iron – you need much lower temps because it holds the heat so well. I used medium-low or it burned. Yield: 6 to 7
★★★★★
Ah, I’m glad the Otto’s cassava worked for you! And thanks for the tip on the cast iron too!
I cook mine on cast iron and perfect every time
Yes, I just made my first batch on my cast iron griddle without any problems.
★★★★★
Followed this recipe and mine turned out terrible. With the one 13.5 oz can of milk my batter was not runny at all. Thicker than pancake batter. Ended up added more milk, probably should have added water. As they cooked they looked very oily and translucent.
Can I ask what brand of coconut milk you used? This seems to be a pretty picky temperamental recipe in that it only seems to work with certain brands. Before I wrote this recipe I had NO idea that the quality/texture/consistency of each of the brands of coconut milk, cassava flour, tapioca flour, etc all differed so much! It’s kind of crazy. You’d think cassava flour is cassava flour but apparently, they are as different as night and day between brands. Also, did the coconut milk you used have guar gum in it? I haven’t tried to make these with guar gum coconut milk, which is typically much thicker than the type without.
I used Otto’s cassava flour, Bob’s Red Mill Tapioca flour, and the only can of coconut milk we had on hand, Sprout’s organic coconut milk which I believe does contain guar gum.
I made these and they are great! Very easy to make in bulk also. I’m wondering how long do you think these will keep for in the fridge? I am freezing some of mine, but wondering if you or anyone has played with the expiration date. Thanks!
★★★★★
I personally don’t like them much after 3 days in the fridge as they start to get hard (at least around the edges) and sometimes a bit soggy as well. So if I plan on having them after that I just freeze them. Glad you like them!
Can’t find cassava in Australia..too expensive online also! so I used Tigernut and topiaca. It gooey! Like a pancake. I might try lower heat and longer.
★★
If you try again – try putting it in the microwave for like 30 seconds (if you have a microwave). Someone told me that really helped with the gumminess.
After many attempts during the same batch, using Otto, I added a bunch of water to the batter, made it very runny, spread it thin, cooked it 4Mins one side and 4 the other. They turned out semi translucent and crispy. Some I even microwaved… they remind me of the chewy rice flour treats in Taiwan and Japan- muaji. The texture is definitely something that takes getting used to.
I used otto’s cassava flour, everland arrowroot powder, and whole 360 full fat coconut milk. I got an extremely thick paste that was difficult to even stir. I ended up adding another 1/2 can coconut milk and around 3/4 cup water to get the right consistency. They looked to cook well, (bubbled up, browned lightly). Even though I made many adjustments to time and temperature (as much as 8 minutes per side), all I ended up with was a slightly crispy shell with a slimy glue centre.
★
Yeah, I really haven’t heard many good results from Otto’s cassava flour- think it must be a totally different product than the other cassava flours by the way it acts in so many different recipes (like I tried to make a recipe the other day that had been created for Otto’s using Anthony’s and it totally didn’t work out). The two products are as different as night and day! Did you try the tip about using the microwave to cook the inside of ones made with Otto’s?
Have you tried adding herbs or spices? I am thinking of adding basil, rosemary & thyme or cinnamon. What do you think?
I haven’t, but that doesn’t mean you shouldn’t! It sounds like a GREAT idea actually! Let me know how it turns out!!
Could I use almond milk for these? Coconut products don’t agree with me.
You could, but almond milk isn’t AIP-compliant so if you’re trying to do AIP, that wouldn’t work. I’d do tigernut milk instead. However, if you aren’t doing AIP, I’d instead do the almond flour Paleo naan recipe I link to up above from My Heart Beets since it’s a little less finicky.
Oh, thank you very much dear. I just tried it after trying maybe recipes. It gave me the most easy and beautiful bread 🙂
★★★★★
Oh I’m so glad you enjoyed it!
Should it be a little gooey/rubbery on the inside? I made them and while yes, they are still pliable and good for wraps, the texture seems odd. Maybe they should be cooked longer?
Some people seem to find them gooey on the inside. I really haven’t figure out why – I *THINK* it’s because of the brand of cassava flour? I’ve had like 1 gooey one out of 100, and that wasn’t even a cassava flour one (it was a tigernut flour one with tigernut milk) so I’m really not sure. I just can’t seem to recreate the gooeyness but it seems if people use other brands it happens…
Delicious and easy. Next time I’ll use a mix of coconut milk and water as the coco milk I used had a lot of fat and the flatbreads were pretty oily. Sprinkled a bit of AIP seasoning blend on while they were cooking. Yummy! We used these for hamburger “buns” and they were great. Partner ate the rest by themselves. Definitely adding these to our regular recipe rotation! Thank you!
★★★★★
Yum, I don’t think I’ve thought of using these as hamburger buns but that is a great idea! Glad you enjoyed!
Hi Michele! I tried making this and my flatbread always comes out gummy on the inside. The outside cookes beautifully but I’m not sure whether or not it’s supposed to have that texture? I also didn’t use canned coconut milk, but the coconut milk where you’d find the other milks. Could that be it?
TL;DR How is the inside of this flatbread supposed to look and feel?
This seems to be a very picky recipe when it comes to brands and types of ingredients. I’ve only used Anthony’s Cassava flour but with both Native Forest coconut milks (both with guar gum and the simple one without) and homemade coconut milk and it’s worked for me. But if you’re using different cassava flour it may come out gummy. It shouldn’t be very gummy – like it might be *slightly* so inside but not enough that it really should be that noticeable. Mine come out more like a pita bread – but not as dry.
You can add Thrive brand cassava flour to the list of brands that turn out gummy.
Ugh, ok, thanks for letting me know!
Can you use water instead of milk? Not a fan of coconut taste. If so would it be the same amounts?
I honestly have no idea as I have not tried it, but I’ve never really tasted the coconut in these and I’m usually pretty sensitive to the taste. But if you want to try the water, I’d start off on the low end to make sure it’s not too runny. I can’t imagine it would be much different than using homemade tigernut milk, so if you give it a try let us know how it comes out!
hello,
I am new to this way of baking and using flours. I was at my store and the brand they had was IYA is this the same as LYA cassava flour? So if I only have that brand what should I do differently to make it work?
Ugh, unfortunately, I have NO idea what that actually means! I’ve never dealt with either type, I just get Anthony’s Cassava Flour from Amazon. Sorry to not be of any help whatsoever on this!
I am new to AIP – I finally found a doctor that figured out what was wrong with me – Hashimotos! For YEARS I’ve weighed close to 350lbs and a lot of doctors quoted me with the “eat less, exercise more”. Ugggh… But finally I have help.
AIP is a bit daunting but I your recipes – thank you. Does this end up tasting coconutty? (is that a word?) I like coconut but I don’t like it when everything I make tastes like coconut.
Thank you 🙂
I’m so glad your doc figured out what was causing your weight gain! That must have been so frustrating to have dealt with that for so long. As for the flatbread, no, I don’t find it to taste coconutty. I like coconut too but only in coconut things – like a pina colada or a macaroon or whatever, not in something that isn’t making me feel like I’m on a tropical island 🙂
I used Otto’s and AroyD combo and they came out gummy, BUT I added garlic powder and some crushed rosemary and it tasted like cheese bread! I LOVE IT as did my 15 yr old! I will try your flour/milk combo and see if I can get it dryer in the center. Earlier in the day I had a bunch of organic blueberries needing to be used so I threw them into my bullet and whipped them up into jam… this would be awesome on a tigernut flatbread! Thank you for a terrific recipe!
★★★★★
Ooh, that sounds really yummy actually! I might have to get some Ottos and Arroy-D and try it! I miss cheese 🙁
I am new to AIP, but I am assuming that tapioca flour and tapioca starch are interchangeable? What brand do you use for the tapioca flour?
Yeah, tapioca flour and starch are the same thing. It sure gets confusing! I use Anthony’s for that as well (I pretty much use Anthony’s for everything these days as it seems to be the most cost-effective and I love the quality).
Hi Michele, I was so excited to see this recipe, but mine also turned out gummy with the Cassava flour I had. 🙁 I am a total bread person and am about to go AIP, so I am willing to give it another try and order the Anthony’s via Amazon. I have read weird reviews about the Cassava flour from Anthony’s though. Something that it changed from being great to being weird, color and taste wise worsened. Have you made any of those experiences? Thanks!
Hmm, no, I’ve never had any issues with the Anthony’s at all! I wonder what those people experienced. Mine has been consistent…. Also, I’m about to update the post, but some people have had luck with microwaving the bread if it turns out gummy and that seems to help get rid of some of the gumminess. Thought I might mention that!
I used 3/4 cup carrington farms cassava flour, 1/2 cup pamela’s tigernut and 1/4 coconut flour and it was gummy. I also used chicken stock as my liquid. Totally strayed from the recipe but it was worth a try. Made me feel ill. 🙁
Ack, sorry to hear that. The coconut flour is probably what did it, since it just acts so differently than the other flours. Interesting use of the chicken stock though – I haven’t tried that but it does kind of make sense! Sucks it didn’t work for you though.
Can I use coconut flour and Tapioca instead of tigetnut or cassava ? I have to watch out for oxalates as all 3 are very high in oxalates Tapioca, tiger nut & cassava
If I use Tapioca flour I can combine it with a low oxalate flour like coconut, can that be doable ?
I’m not going to say you can’t use it, but the recipe is going to be much different as coconut flour acts a lot differently than either cassava or tigernut flours and tends to absorb a lot more liquid. I haven’t tried it, but I’d start with the recipe as stated but keep more coconut milk or even water on hand to make the batter looser since the coconut will suck the moisture up like a sponge. Let me know how it turns out though if you do try!
Coconut flour did not work well with the cassava…
I suspected that might be the case but couldn’t say for sure since I hadn’t tried it. Thanks for letting us know.
This recipe is great, so simple to make and worked perfectly (with adding more water for a runnier consistency). i was craving something bready so bad and it was yummie with cassava flour! Thank you!
Isn’t it great to soothe that bready craving? That’s exactly why I made it since I get that a lot 🙂 Glad you like it!!
Hm, Another heads up to variable that makes gooey bread is using COLD coconut milk. Canned milk you leave at room temp, but if you have your refrigerated, that is probably causing the issue, also makes the dough pretty firm instead of runny.
Pretty sure this is one of the issues as I had gooey bread while using the anthony’s cassova flour.
Ah, that’s a variable I just didn’t think of since I always keep mine at room temp. But great insight and thanks SO much for sharing!!
Thank you for the recipe. I cannot believe there isn’t gluten in these because they are so flexible. I used Bobs Red Mill cassava flour and TJs canned coconut milk. However, I did batch them for frig and then nuked them for a meal. Used them for AIP gyros. I’m gonna use them for everything. So easy to make. Thank you again.
★★★★★
Isn’t it weird how flexible they are? I’m happy you liked them! ❤️
I was so exited to make them … used Anthony’s cassava flour, Anthony’s arrowroot flour and Native Forest coconut milk… Came out super gooey and gross inside, like the a raw batter inside although I cooked for so long! 😢
Ugh, I’m sorry! I really have no idea why they do that! I still haven’t really had any come out gooey unless I use tigernut flour. I’m seriously at a loss at how so many people have zero issues and then others do have issues….
Thank you so much for the recipe, it turned out great for me. The first 2 wraps that I cooked ended up in very gummy balls, and then as I changed my technique for pouring and cooking I ended up with all-over crispy flatbreads or nicely rollable wraps. I only made one batch of batter, so the cooking technique is more important than the ingredients. For reference, I used Aldi’s full cream coconut cream (75% coconut extract, 25% water), a tapioca starch from the Asian section of the supermarket, and Three Spades Cassava Flour. All ingredients purchased in Australia. I used some of the coconut cream in the tin for another recipe, and replaced the used amount with water. Here is everything else that I did to get crispy or rollable wraps (only difference between crispy and flexible is time):
400ml tin coconut milk at room temperature and completely liquid (removed maybe ¼ of a cup from the tin for another recipe, and topped up with water)
3/4 cup Cassava Flour
3/4 cup Tapioca Flour
Pinch of sea salt
1. Mix in kitchen aid with beater attachment, makes a very runny batter.
2. Heat small enamelled frying pan (8.5”) over medium-low heat (setting 3 out of 6 on my electric stove).
3. Tip olive oil into the pan and swirl it, then remove by wiping with a paper towel (oil is evenly distributed but can’t be seen).
4. Drizzle ¼ of a cup of batter into the hot pan, starting in the middle and circling out slowly.
5. Don’t let the batter reach all the way to the edges of the pan.
6. The wrap is ready to flip when the pan is shaken and the wrap slides loose.
7. Flip like a chef in the movies.
8. Cook on second side for a couple of minutes.
9. Remove from pan onto a cooling rack (do not stack the wraps until cold)
10. Wrap may be rollable, crispy around the edges and rollable in the middle, or all-over crispy.
Hope this is helpful for someone else. If your first one or two wraps don’t work, don’t just blame the ingredients. I made 2 terrible wraps (gummy and impossible to use), 2 flexible wraps and 5 crispy wraps (my preferred texture) from the SAME batch of batter.
★★★★★
Forgot to say mine don’t look like yours, and appear to be a bit thinner, however my husband (who hates coconut and eats a SAD diet) said the crispy ones taste so normal and good that he would happily eat them.
Thank you Michelle. I hate the taste of coconut and was searching the comments to see if someone had an alternate for that. You can’t taste the coconut then?
Thanks SO much for your insight and tips – I’m sure this will help others a lot!
Thank you Michele!!! This was my first AIP bread experience. I used the Anthony’s Cassava flour, an un-named Tapioca flour (I had put it into a glass container and can’t remember the brand), and Native Forest Coconut Milk Simple, on my cast iron round griddle, and they turned out beautifully. But I turned them over one more time as I noticed they were trying to puff like my homemade corn tortillas did back in the day, so I treated them as such. It worked out great. After turning them over that last time, you gently prod them, first in the center and then prodding in a circular direction around the bread, with a folded paper towel or kitchen towel and it causes them to puff like a pita bread does. This incorporates steam into the center which helps to cook them through. I was taught this technique from a friend who grew up in the jungles in Mexico. I found a YouTube video (https://youtu.be/qT7E1XcGWAc) that shows the technique. If you start at 2:50 you see her prodding with her bare fingers. My friend did it that way as well, but I’m a wus, so I use a paper towel.
Thank you so much for this recipe!!! I have been missing bread for so long now! Cassava is new to me, as is the Tiger Nut Flour (which I haven’t tried yet). When I went gluten free several years ago, all my bread turned out a disaster, so I gave up on baking entirely. This was a huge departure from where I was prior when I used to grind my own wheat and bake everything from scratch. I am encouraged to find I can at least make a naan/tortilla for wraps (or just plain eating) that turns out soft and supple like before. I am grateful for all your hard work and effort and sharing to help make our lives better.
★★★★★
Thanks so much for sharing your experience and what worked for you! Glad you liked them 🙂
I’ve tried this and it came out VERY gummy and I could not flip it over as it was stuck to the pan.
Do you have any advice?
If you used the brands I mentioned, then try microwaving it for 30 seconds-1 minute.
That’s what I was looking for. I used a stainless steel pan with olive oil. Worked very well.
★★★★★
Thanks for sharing what worked for you on the stainless steel pan!
I just tried these and mine turned out gummy as well. I used Anthony’s brand and room temp canned coconut milk without gum. I did have to add some water as it was a bit thick. The first side is gummy and the second side is a great texture that looks like a tortilla. I’ll likely use them as tortillas later. I figure once all of the ingredients are in the taco, you won’t be able to tell that they are a bit gummy.
Hmm… I still haven’t figured out the reason some people find them to be gummy and some people get perfectly cooked ones. One day I will know this and share it with everyone!
What are the brands used for each of the ingredients?
It’s all listed up in the post – under “You May Need” and the Troubleshooting section as well
Mine will not cook in the middle very well, but, I actually don’t mind the gumminess.. I sprinkled stevia and cinnamon on one.. so yummy
★★★★
Thank you so so much for this recipe. I went back to AIP after a hiatus (last 2014, it was indeed the dark ages of AIP) and this recipe is an absolute life saver, making life so much easier and way more delicious. To anyone who’s thinking of trying it – do, you won’t regret it!
★★★★★
Yay, I really missed the texture/chewy bread taste. This recipe is great. I used Thrive Cassava Flour and Thrive Tapioca Flour. It was kinda think and I didn’t want to open another can of coconut milk for needing such a small batch. I used a little water and a little almond milk (a recent re-intro for me, but next time want to make it 100% AIP). For me the only way I could reheat successfully was in the oven. One time at 250 degrees while keeping something else warm and the next time at 350 degrees for a shorter time. Both times on the oven rack, a bit more texture, outer surface even more texture, I think maybe I liked them better reheated! Incidentally I froze the remainder. If not freezing how would you store them and how long? Thank you!
★★★★★
Thanks for letting us know about what worked for you! So I typically store mine in the fridge in a plastic bag that is open (not airtight) for a day or two, otherwise I wind up freezing them.
This recipe turned out AMAZING! I used a crepe pan, cassava flour, and used a small spoon to push the wet batter out as far as I could on the pan to make the wrap as thin as possible. With this strategy I was able to make 5 wraps. It took me 3 wraps to get the rhythm and timing down, but once I figured it out, I was amazed. This will be my go-to recipe going forward for taco tortillas, wraps, pitas for dips, etc. I am so grateful to have found this recipe. Thank you!
★★★★★
You’re so welcome! Glad you like it!
HI!
I am new to the AIP protocol but I want to ask you if this recipe could work with homemade cassava flour? I have a Thermomix and would be able to process the cassava/yuca and dehidrate it. I do not think I can find it so easily in Mexico, and even less the Tigernut flour…
Hopefully it can be done.
Thank you so much
Hmm, it’s really hard to say as unfortunately the cassava flour really does seem to influence the end product. Different brands have been coming out gummy and not cooking all the way through as other ones cook beautifully. I wish I could give you a more definitive answer but this is definitely a picky recipe. You could make the cassava flour and try a very small amount (like a 1/4 of the recipe) and see if it works – and if it doesn’t you can use the flour to make pancakes (I have a cassava flour pancake recipe for instance) which tend to come out a lot better as they are so much smaller…. So at least your efforts of making the flour wouldn’t be wasted.
Hi there,
Have you used Bob’s red mill tapioca starch with Anthony’s Cassava flour? When cooking they bubbled up like naan bread but were gummy inside despite the length of time cooked and even when I put them in the microwave twice for 30s each time. I will attempt again with maybe the arrowroot flour, seems like the potential is definitely there!
I haven’t tried Bob’s tapioca, unfortunately. I really at am a loss of why some brands work and some don’t. It’s super frustrating for me as so many people have success yet others don’t and I can’t explain why!
I tried the recipe using arrowroot powder and tigernut flour. Trader Joe’s reduced fat coconut milk (no gums). While the resulting slightly undercooked product tasted good, I couldn’t get them to stop sticking to the pan so tore up most/all of them with the spatula when I tried to flip. I did oil the pan well since I don’t use nonstick pans (due to the chemicals/harmful substances involved).
This is as good as it gets for AIP tortillas! I happen to love cassava flour so I knew these would be a win. I LOVE that you can just poor the batter instead of having to roll and divide. Clean up couldn’t be easier either. And how fun to have them actually come out round and stretchy! Definitely watch the video for a good understanding of the process. The pan should be nice and hot. before starting and they just get better as you go, just like pancakes.
THANK YOU Michele for coming up with this, it makes life easier to have a recipe that doesn’t wipe your energy out and that doesn’t turn your kitchen into a tornado.
★★★★★
Have you tried this with oat milk?
No, sorry…
Hi Michelle, I used cassava flour and tapioca flour and tigernut milk (as I am sensitive to coconut). Mine were gummy inside and very dry on the top side! The second lot I cooked longer and that helped a little. Should I try longer cooking still? Thanks Lilla
You can try to see if it helps, but they’ll always probably be at least a little gummy on the inside as the cassava flour and tapioca are both starchy.
I had to come on here and comment. My brother was recently diagnosed with Hashimotos and I made these for him. We’re Pakistani and huge on rotis (flatbread) and this was a success! So thank you for sharing this!
I tried this with Otto’s cassava flour today. Also, I only had 1/2 cup arrowroot (Rob’s Mill) so I added tapioca starch (Rob’s Mill). The coconut milk had no guar gum and was organic. I used a non-stick Gotham pan. They all came out very.well and really softened after some minutes.
★★★★★