Easy peasy gluten free wraps that take 10 minutes to make and only use 3 ingredients? Yes please! Plus they are super pliable and taste great. Perfect for a quick lunch and very simple to make.

Want to know how to make them? Then read on, friends :).

I’ve been playing around with the Mulino Caputo Fioreglut gluten free flour this week, and it has really blown my mind. The results you can get with it when making bread products are just incredible.

From insanely good gluten free flatbread (that you can roll and fill, for gyros and kebabs) to wood fired gluten free pizza, you can make all sorts of fantastic gluten free bread with it. I recommend giving it a go, it’s definitely worth the money.

Plus, a little goes a long way. Although the flour is expensive, these wraps work out at 30p each. Making them way cheaper than shop-bought gluten free wraps.

Are These Wraps Dairy Free or Vegan?

Yes, they are both dairy free and vegan.

Really Only 3 Ingredients for These Gluten Free Wraps?

It’s true! You only need Mulino Caputo Fioreglut Flour, olive oil and water to make these gluten free wraps. Plus a little salt for flavour, if you want.

Where Can I Buy Mulino Caputo Gluten Free Flour?

You can buy Mulino Caputo Fioreglut online from various retailers, I’ve linked Fifo, who I’ve found it cheapest with and who I generally buy from. But you can also get it from Ocado or on Amazon, if you only want to buy a bag or two.

Wheat allergy sufferers, please note this flour is not suitable for you, as it contains codex wheat starch. This is suitable for coeliacs (as the gluten has been removed and it’s fully certified).

Note the packaging has recently changed, but the name is still the same. Look out for either of the packaging pictured below.

Old packaging
New packaging (0ct 2023)

Can I Substitute a Different Flour?

No, you must use the caputo fioreglut flour for these gluten free wraps, as regular gluten free plain flour doesn’t work as well. It’s very hard to roll them this thin if you use it.

For something a bit different using a plain gluten free flour blend, try my easy flatbread. They are quick and delicious!

Are These Tortillas?

A question I keep getting asked! Not specifically, as tortillas use lard or shortening traditionally as the fat (whereas these use oil), so they are slightly different.

However, they would work really well as a tortilla substitute as to most of us (me included) there’s not much of difference in the final bread product. And as these are so pliable, they’d be perfect for fajitas, enchilladas and other dishes that traditionally call for tortillas.

How About Roti?

Yes I think these could be wonderful as gluten free roti. Use vegetable oil in place of olive oil, for a more traditional approach to roti. They won’t be a perfect roti substitute, but a lovely wrap for dipping in curries and scooping dhal.

3-Ingredient Gluten Free Wraps

*Please note, this recipe is not suitable for wheat allergy sufferers as the Fioreglut flour contains gluten free wheat starch (fine for coeliacs – see Coeliac UK if you’d like to read more).*

This recipe makes 2 gluten free wraps, which I find is a very decent lunch for one person, once you’ve added some fillings or made them into a quesadilla (try this recipe).

If you want to make 1 wrap, simply halve the recipe. If you want to make more, simply double or triple it. The method remains the same.

You will spot a few of step by step photos underneath the recipe, in case you need a visual guide. For any other help along the way or if you have questions, please do message me on social media (@myglutenfreeguide) or email me at laura@mygfguide.com.

If you enjoy this gluten free wraps recipe, please leave a review on the recipe card below. It makes a world of difference to me :).

And you can also share photos of your home creations in my Cooking Club on Facebook.

Laura xxx

Quick Gluten Free Wraps (Only 3 Ingredients)
Yield: Makes 2 Wraps

Quick Gluten Free Wraps (Only 3 Ingredients)

Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes

Incredibly quick and easy gluten free wraps, which only take 10 minutes and 3 ingredients to make. They are pliable and soft, so you can easily add fillings, roll them or fold them. Delicious as quesadillas too. Also dairy free and vegan.


  • 100g Mulino Caputo Fioreglut gluten free flour
  • 10ml olive oil
  • 60ml water
  • 0.5 tsp fine salt (optional for flavour)


  1. Add the gluten free flour and salt to a mixing bowl and stir to combine.
  2. Pour the water and olive oil into the bowl with the flour. Use a spoon to mix until you have a crumbly dough, then knead with your knuckles and hand until you have a smooth dough, formed into a ball. If the mixture is too dry add a little water, if too wet sprinkle with extra flour until you have a smooth, soft dough.
  3. Dust your work surface with flour and break the ball into two equal pieces.
  4. Use a floured rolling pin to roll out the dough to form a very thin, circle shape. Flour both sides of the dough well, and flip it periodically while you are rolling, to ensure it doesn't stick to the surface or rolling pin.
  5. Heat a non-stick frying pan over a medium flame, then once hot add your dough to the pan. Cook for about a minute, until small bubbles form in the dough, then flip and cook for a minute or so on the other side. Flip another couple of times until it looks well-cooked and puffy bubbles have formed.
  6. Transfer to a clean tea towel and wrap it in the cloth to stop it drying out.
  7. Repeat steps 4-5 with the second ball, then enjoy your wraps! You can enjoy them warm from the pan. If you want to save them for later, allow them to cool fully in the tea towel, then transfer to an airtight container and enjoy later that day.

For more gluten free baking fun, why not try some of my other recipes:

Enjoy! Laura xxx