Awhile back, a reader asked a question about my Gluten-free Tortillas / Wraps. She wondered if it was possible to make them nut-free due to a nut allergy. My original and enormously popular Gluten-free Tortillas / Wraps that were featured on The Feed Feed are made mostly from almond flour, so making them nut-free was an interesting request. Thankfully, I have a made a lot of recipes nut-free by substituting ground pumpkin or sunflower seeds for almond flour, so once I got through the holidays and two surgeries with our sweet new greyhound, I got to work on the recipe.
Folks, these pumpkin seed tortillas are amazing! They’re gluten-free, grain-free, vegan (dairy-free and egg-free), Paleo and Whole30 compliant AND nut-free. Only four ingredients are required and they’re easy to make. On top of all of that, these Pumpkin Seed Tortillas are delicious and super pliable, so just like my original grain-free tortillas, they won’t fall apart. That’s right, these tortillas will actually hold whatever fillings you put in them!
Health Benefits & Nutrition Info
Pumpkin Seeds, a.k.a. pepitas, make up the majority of this recipe and wow, are they good for you! Not only do pumpkin seeds provide protein and fiber, they contain impressive amounts of manganese, phosphorus, magnesium, copper, zinc, and iron. (source). These minerals are crucial for everything from making neurotransmitters that help us feel relaxed and happy to keeping our bones healthy and making red blood cells. Some of the minerals in pumpkin seeds even act as antioxidants or are used to make antioxidants in our bodies. So, yeah. Pumpkin seeds might be small, but they sure are mighty!
Helpful Tips, Tricks & Ingredients
Links to products are included below as part of this section. Some of them are affiliate links, which means that I may receive a small commission if you purchase a product through one of my links. Don’t worry, it doesn’t change the price you pay. Thank you for supporting Taste Abounds!
Where to Buy Pumpkin Seeds (Pepitas) or Pumpkin Seed Flour
You can choose whether to grind pumpkin seeds yourself or buy pumpkin seed flour to make these tortillas / wraps. I have always chosen to grind pumpkin seeds myself in my Ninja Master Prep. Regardless of what you decide, be sure to consider food allergies when selecting pumpkin seeds or pumpkin seed flour. Most choices, especially those available in stores, will be cross-contaminated with tree nuts and some will also be cross-contaminated with gluten. This happens because the pumpkin seeds are processed in a facility that also processes tree nuts or wheat. There are surprisingly few options available that are friendly to both gluten and tree nut allergies!
Since the question about a nut-free version of my almond flour tortillas was asked by someone with a tree nut allergy, I searched far and wide to find pumpkin seeds that she could use. Gerbs is the only brand I have found that is free of 12 food allergens, including gluten, peanuts, tree nuts, soy, egg and dairy. Both pumpkin seed kernels and pumpkin seed meal (flour) is offered, and both are available on Amazon and qualify for Amazon Prime (woo hoo!). You can find them in the ad below.
If you only need gluten-free pumpkin seeds or pumpkin seed flour, you have a few more options. NOW brand pumpkin seed kernels, both organic and conventional, is available for a very reasonable price at VitaCost. Click on your preference, organic or conventional, to check it out.
If you don’t have any food allergies and simply want grain-free, vegan, Paleo and Whole30 friendly tortillas or wraps packed with all of the nutrients that pumpkin seeds offer, you can buy pumpkin seeds almost anywhere. I buy shelled pumpkin seeds in the refrigerated “Bulk” section (generic branded nuts, seeds, flours and grains) at Natural Grocers or King Soopers (Kroger). Most grocery stores sell a generic brand of nuts and seeds, or of course, you can check out VitaCost for their brand of pumpkin seeds.
Tools & Tips
I use my Ninja Master Prep all the time, and this recipe is no exception. Just check out my video! Yes, that is the food processor portion of my Ninja Master Prep that I use to grind the pumpkin seeds for this recipe. This nifty gadget costs less than $40, yet it does a great job! You can find it below:
In order to make these pumpkin seed tortillas / wraps, you will need to use either a non-stick or well seasoned cast iron skillet. The key here is to use a surface that won’t hold onto the batter like glue. Instead, imagine the kind of surface you would need to make crepes. The batter needs to be able to stick to the pan long enough that you can tilt the pan to spread the batter, but the pan then has to release it when you need to flip the tortilla. Non-stick or well seasoned cast iron seem to work, stainless steel will not.
These pumpkin seed tortillas are just as pliable as my original grain-free tortillas and will hold whatever fillings you choose to stuff inside. And they’re gluten-free, grain-free, vegan (dairy-free and egg-free), Paleo and Whole30 friendly. But unlike my original recipe, these pumpkin seed tortillas are also nut-free, which I hope means that they can be enjoyed by everyone and anyone!
Check out the video below to see how to make these and keep scrolling for the recipe.
Have almond flour on hand? Use it to make my original gluten-free, vegan, Paleo and Whole30 almond flour tortillas / wraps. Get that recipe here: https://www.tasteabounds.com/2017/02/the-best-gluten-free-tortillas-wraps-vegan-paleo-whole30.html.
Pliable Nut-free Pumpkin Seed (Pepita) Tortillas
These Pumpkin Seed (Pepita) Tortillas are just as pliable, nutritious and delicious as my original gluten-free tortillas / wraps, but ground pumpkin seeds instead of almond flour makes them nut-free as well as gluten-free, grain-free, vegan, Paleo and Whole30 compliant. They're also easy to make and only require four ingredients. Time to conquer taco night!
Gluten-free | Grain-free | Nut-free | Dairy-free | Egg-free | Vegan | Paleo | Whole30
- 1 cup ground pumpkin seeds (pepitas)
- 1/2 cup tapioca flour/starch
- 1/4 tsp xanthan gum
- 1/4 tsp salt
- 1 1/4 to 1 1/2 cups water
Heat a pan over low heat. The surface of your pan will need to be about 200 degrees, which according to Google is the "low" setting on most cooktops.
While your pan warms up, wisk the dry ingredients together in a large bowl. Add 1 cup of the water. Wisk well and let sit for 1 minute. Add more water, a little at a time, until the desired consistency is reached. The batter should be slightly thinner than pancake batter. Check out the video to see the proper consistency.
Pour by the 1/4 cup onto a hot skillet. Pick up your pan and tilt it to spread the batter around. Cook for about 3 minutes on the first side, or until you start to see a little bit of color. Flip and cook for about 2 more minutes. You can see this process in the short video above.
When done, lay each tortilla on a lint-free towel on your counter or table. Let cool slightly before adding your fillings and serving.
Any leftover tortillas can be stored at room temperature in a sealed container for two days or in the fridge for 4 days. Just be sure to let the tortillas cool completely before stacking. A piece of parchment paper can be placed between the tortillas to ensure they don't stick.
I hope you love these tortillas! If so, or if you have any questions, drop me a line in the comments below.