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You only need 2 ingredients to make these protein-packed, flexible and delicious sunflower seed tortillas. They are inexpensive to make, as well as vegan, oil-free, gluten-free and grain-free.
Table of Contents
- Plant-Based Gluten Free Sunflower Seed Tortillas
- Recipe Benefits
- Ingredients
- Step by Step Instructions
- Step One: Process Sunflower Seeds into Flour
- Step Two: Mix the Dough
- Step Three: Divide the Dough
- Step Four: Shape the Dough
- Step Five: Cook the Tortillas
- Flavor and Texture
- Storage
- How to Serve
- FAQ
- Related Recipes
- Sunflower Seed Tortillas Recipe
Plant-Based Gluten Free Sunflower Seed Tortillas
If you have ever assumed homemade tortillas are more trouble than they are worth, this recipe will change your mind. My high-protein sunflower seed tortillas are genuinely straightforward—no special skills, no prior tortilla experience required. If you can soak, blend, and cook, you can make these.
Sunflower seeds do the heavy lifting. They’re inexpensive, easy to find, and naturally high in protein, forming tortillas that are oil-free, vegan, grain-free, and gluten-free—without specialty flours or complicated workarounds. Plus, my method offers multiple options for pressing the tortillas: rolling pin, tortilla press, a wine bottle, or your hands.
What makes these tortillas especially satisfying is the return on effort. They’re flexible, flavorful, and practical enough for everyday use, with results that feel far more impressive than the process suggests.
Recipe Benefits
- High protein (6 grams per tortilla!)
- Vegan (no eggs, no dairy)
- Oil-free
- Nut-free
- Keto
- High Fiber (8 g per tortilla)
- Grain-free
- Gluten-free
- Sugar-free
Ingredients
The exact amounts of each ingredient are indicated in the recipe card at the end of the post. Toggle between US Customary (volume) and Metric (weights) for preferred measurement option.
To make these high protein tortillas, you will need:
- Raw sunflower seed kernels (shelled raw sunflower seeds)
- Whole psyllium husks (see the recipe notes for using psyllium powder)
You will also need a small amount of water (I use filtered tap water) to mix the dough. I like to add some salt to the tortillas. I have a suggestion for the amount in the recipe card, but it is optional/adjustable according to your needs and preferences.
Step by Step Instructions
Note that the complete directions are also in the recipe card below.
Step One: Process Sunflower Seeds into Flour
In a blender (preferably a high-speed blender), process the sunflower seeds into a fine flour.
Step Two: Mix the Dough
Whisk the sunflower seed flour, psyllium husks, and (optional) salt in a small mixing bowl.
Next, add the water, stirring until completely blended. The mixture will look wet and loose when first combined. In seconds, the psyllium will begin absorbing the water, thickening the dough. I recommend letting the dough stand for a full five minutes before proceeding.
Step Three: Divide the Dough
Using damp hands, shape the dough into an even disk or ball.
Place the dough ball onto a cutting board and cut into four equal pieces. If you want to be precise, I recommend weighing each quarter to make sure the quarters are equal in weight. If you prefer (and if you are better at guesstimating than I am), simply eyeball the dough into four roughly equal pieces.
Step Four: Shape the Dough
Roll each piece of dough into a ball. Next, place one of the balls between two sheets of plastic wrap. The dough is far easier to remove from plastic wrap, but you can also use parchment paper or wax paper.
Using a rolling pin, roll the dough into a circle that measures 6 inches (15 cm) across. Perfection is not required, especially after the initial rolling. Simply pinch off pieces of dough from one place and press them into another, as needed.
I do not recommend rolling the tortillas any larger than 6 inches. It will become too thin to remove from the plastic wrap or paper and will likely tear during the cooking process. See my notes at the end for making larger tortillas.
Step Five: Cook the Tortillas
I recommend using a seasoned cast iron skillet or other nonstick skillet for cooking the tortillas. If you have a skillet that is neither seasoned cast iron nor nonstick, you will need to spritz the pan with nonstick cooking spray (or lightly swipe with oil).
Place the skillet over medium-high heat and heat until it is hot. Place the tortilla, dough side down, into the hot skillet and peel off the remaining piece of paper.
Cook the sunflower seed tortilla for 1 to 2 minutes (it will puff slightly. Slide a spatula underneath and lift it slightly to check for browning; once it has many browned spots, flip it over. Cook for 1 to 2 minutes longer until the other side is browned.
Transfer the tortilla to a cooling rack to cool and repeat with the remaining pieces of dough. Tortillas, done!
Flavor and Texture
The taste of the sunflower seed tortillas is slightly nutty, with an overall neutral profile that can be paired with any filling or topping you like.
The tortillas are tender, yet sturdy, and very flexible (especially when warm or room temperature). You can roll them, fold in half, or quarter them without having them break or tear.
Storage
Store the cooled tortillas in an airtight container at cool room temperature for 2 days, the refrigerator for 2 weeks or the freezer for up to 6 months.
How to Serve
Use the sunflower seed tortillas as you would any tortilla! For example, tacos, burritos, quesadillas, or for scooping up, or wrapping around, beans, salsa, guacamole, hummus, salad, spinach, sprouts, and other vegetables.
The tortillas can also be used for making for sandwiches, wraps, desserts (chocolate hazelnut spread, anyone?), and so much more. They are equally flexible and delectable warm, cold or at room temperature.
Happy eating!
FAQ
- Can I use psyllium powder in place of whole psyllium husks? Most likely, yes. However, I have only tested the recipe whole psyllium husks. If psyllium powder is what you have on hand, use the equivalent weight (13 grams), which is about 2 and 1/2 teaspoons, plus a pinch.
- How do I fix dough that is too dry or too moist? It is easy to fix too dry or too moist dough: add a small amount more water for the former, and a small amount more sunflower seed flour for the latter.
- Can I make large tortillas? Yes! You can divide this quantity of dough in half (to roll 10-inch tortillas) or into thirds (to roll 8-inch tortillas). Use a large skillet and use extra care when turning/flipping the tortillas.
- Can I make the tortilla dough ahead of time? Absolutely! The dough can be made and stored–in an airtight container in the refrigerator–for up to 1 week.
Tip: Alternative Methods for Flattening the Dough
If you do not have rolling pin, use one of the following:
- Bottle or Can a large (still filled) can or wine bottle can take its place.
- Tortilla Press: A tortilla press is ideal for efficient and perfectly even tortilla-making. Use plastic wrap (or wax paper or parchment paper) to prevent sticking.
- Bare Hands: Use your fingers and palm to press the dough. Press out the dough into a rough circle (place the dough between sheets of plastic wrap). So long as the tortilla is relatively thin, in some way shape or form, you are going to have great tortillas.
Tip: Removing the Tortillas After Rolling or Pressing
If using paper (wax paper or parchment), carefully peel off the top layer of paper. If a few pieces of dough stick to the paper, simply repress them into the tortilla. You can also use pieces of plastic wrap.
The dough becomes stickier as it gets warmer, so if the paper is really sticking, place the tortilla (in its paper) in the freezer for 3 or 4 minutes (not much longer). The tortilla will come off with ease!
Related Recipes
Sunflower Seed Tortillas
Equipment
- large nonstick ceramic skillet
Ingredients
- 4 ounces raw sunflower seeds (shelled), (roughly 1/2 cup)
- 2 1/2 tablespoons whole psyllium husks, (see notes if using psyllium powder)
- Optional: 1/8 teaspoon salt
- 1/2 cup water
Instructions
- Place the sunflower seeds in high speed blender (I use a bullet blender). Process, using the pulse function, until ground into a fine flour.
- In a small mixing bowl, whisk the sunflower seed flour, whole psyllium husks and (optional) salt.
- Add the water to the bowl, stirring until combined. Let stand 5 minutes to thicken and then shape dough into a ball (it will feel firm and moist, but not wet).
- Cut, or otherwise divide, the dough into 4 equal pieces. Shape each piece of dough into a ball.
- Place one dough ball between two large pieces of plastic wrap. Using a rolling pin or tortilla press, roll or press into a 6-inch (15 cm) circle. Carefully peel off top layer of paper.
- Heat a medium skillet over medium-high heat until hot. (If it is not seasoned cast iron skillet or other kind of nonstick pan, spritz with nonstick spray). Place tortilla, dough side down, into skillet and carefully peel off second piece of paper.
- Cook the tortilla for 1 to 2 minutes until it puffs slightly in areas and the bottom is browned in spots (when you lift tortilla with a spatula). Flip the tortilla and cook the other side for 1 to 2 minutes longer until golden brown in spots.
- Transfer tortilla to a metal cooling rack and repeat with remaining pieces of dough.
- The tortillas are delicious warm, room temperature, or cold.
Delicious. I have severe nut allergies, plus I am celiac. These are outstanding, not too hard to make, and very tasty, even plain. I was almost out of raw sunflower seeds so I used mostly roasted sunflower seeds. I think it made them even better. I’ll have to compare when I replenish my raw sunflower seeds. Thank you SO much for your recipes!
Janeen, I am so happy to know that these were a success for you! Thanks for sharing re: the roasted sunflower seeds. I am going to have to try that!