Simple and Healthy Oatmeal Tortillas

Enjoy these simple and healthy oatmeal tortillas

Oatmeal tortillas are a great alternative to traditional tortillas like corn or wheat.  If you are focusing on healthy eating like me, you may have found that your body responds well to eliminating or reducing ingredients such as gluten, wheat, and corn from your diet. Instead opting for healthier and more nutrient-rich alternatives.  This is why I’ve cooked up a healthy alternative to traditional tortillas; so you can keep eating your beloved tortillas with these delicious homemade oatmeal tortillas.

Oatmeal Nutritional Benefits

Oatmeal tortillas are going to be heartier and filling than traditional tortillas because they are made with oat flour! Oats are a heartier and more filling grain. They contain higher amounts of fat and protein than many other grains. Oats are also incredibly rich in vitamins, minerals, antioxidants, and fiber. Studies have also shown that oats may help lower blood sugar levels as well as HDL levels. All while being gluten-free!

My homemade oatmeal tortillas are:

  • Hearty and filling, containing approximately 4.5 grams of protein per tortilla wrap.
  • Contain more soluble fiber than any other grain tortilla, which helps lower blood cholesterol and glucose levels.
  • An excellent alternative to gluten grains and corn.
  • Perfect for using with one of my low-cholesterol breakfast burrito recipes or any time of day!
  • Simple to make and they keep well in the freezer for later.

Ingredients in my Oatmeal Tortillas Recipe

  • Oat flour or rolled oats– Oat flour is carried at many health food stores, larger grocery stores, or online. You can also easily make your own oat flour using rolled oats and a food processor or blender with a dry ingredients setting.
  • Baking powder– (not baking soda) this will help give a little rise to the dough
  • Water– purified water is always a great option when possible
  • Salt– I like to use sea salt or pink Himalayan for flavor
  • Oil– Avacado oil, coconut oil or olive oil The olive and avocado are going to be more neutral tasting. The coconut oil will add some coconut flavoring. Just depends on what taste you prefer. These three oils are healthier oils to cook with, providing a good source of healthy fat.
  • Chia seeds– These are optional. I enjoy adding chia seeds to different foods when possible. Chia seeds are a great source of fiber and omega-3 fatty acids. They may also help reduce cholesterol levels.
Oatmeal tortillas ingredients- water, oil, rolled oats or oat flour, baking soda, salt
Oil, water, salt, rolled oats, baking soda

Making Oat Flour with Rolled Oats

If you don’t have oat flour or just find it more economical to make your own- the good news, it’s pretty quick and easy to make oat flour.

  • Add rolled oats to a food processor or blender that has a “dry ingredients” (or similar) setting. Blend for just a minute or two until they are ground into a flour. Oats are soft, so they break down fairly quickly and easily.
  • That’s it, really! You have oat flour!
  • Continue onto the oatmeal tortilla recipe below!
Add rolled oats to blender to make oat flour

How to make Oatmeal Tortillas

Ingredients:

2 ½ cups of oat flour

1 cup of water

1 tsp of baking poder

1 tsp of salt- pink himalyan or sea salt

1 tsp of coconut, olive, or avocado oil- The olive and avocado are going to be more neutral tasting. The coconut oil may add a light coconut flavoring. The oil will only be used to lightly grease the pan.

**Optional 2 tbsp chia seeds 

Directions:

1. Add 2 ¼ cups of oat flour to a mixing bowl.  

3. Add in 1 tsp of salt and 1 tsp of baking powder

4. Using a fork or whisk, begin to add water into the flour mixture continuing to stir as you add water.  Mix until flour is absorbed by water and you have a thick dough that is not sticky.  

Oatmeal tortilla dough

5. Add a small amount of flour to the countertop area where you will work with the dough.  You can also do this on parchment paper.  Knead and work the dough into a ball. 

knead oatmeal tortilla dough until it is does not stick to your hands

6. Divide the dough as evenly as possible into 6 smaller dough balls.  

Divide oatmeal tortilla dough into six equal balls

7. **optional step- If you would like to add chia seeds to any of your tortillas, add the desired amount, around a tsp of chia seeds to the countertop, and work them into each dough ball. Just roll them around in the chia seeds and knead them into the dough.

You can add chia seeds to your tortillas by kneading in the seeds before you let the dough set

8.  Cover dough balls for about 10 minutes, you can put them into a container with a lid or cover with a plastic wrap. 

9.  Add oat flour to the countertop to help prevent sticking. Roll each dough ball out into an imperfect round shape. As thin as possible without breaking apart.  

Roll each ball into an imperfect round shape

10.  Heat a nonstick skillet on medium heat, using a paper towel cover skillet with a thin layer of coconut or avocado oil.  

Oatmeal tortillas plain and with chia seeds
Tortilla on left is a plain Tortilla. Tortilla on the right was rolled in chia seeds

11.  Add one tortilla to the skillet at a time.  Allow to cook on each side for about 15-20 seconds.  Use a spatula to flip it to the other side.  They don’t need to be browned, just cooked through, you want them to remain pliable and soft.  If they cook too long, they become too stiff and not good for rolling. 

12. Move from the skillet to a cooling rack; allow tortillas to cool before stacking or storing.

Allow oatmeal tortillas to cool

Enjoy now, store in the fridge for 5-7 days or freeze for later.  Consider adding parchment paper between tortillas to keep them from sticking together before freezing.  

Enjoy these oatmeal tortillas with this simple and healthy recipe

Oatmeal Tortillas

Prep Time 20 mins
Cook Time 5 mins
Cuisine Mexican
Servings 6 tortillas

Ingredients
  

  • 2 1/2 cups oat flour 2 1/4 cups for recipe, extra is for working with dough
  • 1 tsp baking powder
  • 1 tsp salt preferably sea salt or himilayan salt
  • 1 cup water
  • 1 tsp avacado oil, coconut oil or olive oil Oil will be used for lightly greasing the pan
  • 2 tbsp chia seeds *optional

Instructions
 

  • Add 2 ¼ cups of oat flour to a mixing bowl
  •  Add in 1 tsp of salt and 1 tsp of baking powder
  • Using a fork or whisk, begin to add water into the flour mixture continuing to stir as you add water.  Mix until flour is absorbed by water and you have a thick dough that is not sticky.  
  • Add a small amount of flour to the countertop area where you will work with the dough.  You can also do this on parchment paper.  Knead  and work the dough into a ball. 
  • Divide the dough as evenly as possible  into 6 smaller dough balls.  
  • *optional step- If you would like to add chia seeds to any of your tortillas, add the desired amount, around a tsp of chia seeds to the countertop, and knead them into each dough ball.  
  • Cover dough balls for about 10 minutes, you can put them into a container with a lid or cover with a plastic wrap. 
  • Add flour to the countertop for rolling out hte dourgh. Roll each dough ball out into an imperfect round shape as thin as possible without breaking apart.  
  • Heat a nonstick skillet on medium heat, using a paper towel cover skillet with a thin layer of coconut, olive or avocado oil.  
  • Add one tortilla to the skillet at a time.  Allow to cook on each side for about 15-20 seconds.  Use tongs to flip it to the other side.  They don’t need to be browned, just cooked through, you want them to remain pliable and soft.  If they cook too long, they become too stiff and not good for rolling. 
  • Enjoy now, store in the fridge for 5-7 days or freeze for later.  Consider adding parchment paper between tortillas to keep them from sticking together before freezing.  
  • Move from the skillet to a cooling rack; allow tortillas to cool before stacking or storing.

Tips for Oatmeal Tortillas Success

  • In creating and experimenting with this recipe, I found that while you could simply use oat flour and water to create a plain oatmeal dough for the tortillas. Adding a few extra ingredients, some salt, baking powder, and oil gives them an extra little flavor.
  • If the dough is too sticky, add more flour. After the ingredients are initially mixed you may find it easier to begin kneading the dough and adding extra flour in until it doesn’t stick easily to your hands.
  • Roll dough on a floured countertop or consider rolling on parchment paper with a bit of oat flour to help prevent sticking to the counter.
  • These tortillas only need a few seconds to cook for about 20 seconds. If you overcook they will break easily and not be so pliable. You want them pliable if you want to roll them into a burrito.
  • Too much oil will also cause them to overcook and not be so pliable.
  • Most importantly, enjoy them!

These oatmeal tortillas go great with my low-cholesterol breakfast burritos, which are delicious at any time of the day! 

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