Gluten-free chapatis are a delicious and healthy alternative to traditional chapatis, which are made with wheat flour. They are perfect for individuals who are following a gluten-free diet due to celiac disease, gluten intolerance, or food allergies.
Gluten free chapatis can be made using a variety of flours, including besan or chickpea, brown rice, quinoa, millet, ragi, jowar or sorghum, and more. They are easy to make at home and can be served with a variety of Indian dishes or enjoyed on their own with a little ghee or butter. Whether you’re new to the gluten-free lifestyle or have been following it for a while, gluten-free chapatis are a great option for adding variety to your meals and ensuring that you are getting all the nutrients your body needs. So, if you want to try something new and delicious, give this gluten-free chapati recipe a try!
Why Gluten-free Chapatis?
Traditional wheat chapatis are so delicious! So why would someone without celiac disease choose to eat gluten-free chapatis over chapatis made with wheat flour:
Well, for one, gluten-free chapatis are still very delicious. They hit the spot when eating with a savory curry dish.
For individuals who have celiac disease or are sensitive to gluten, consuming wheat-based chapatis can cause digestive issues, such as bloating, gas, abdominal pain, and diarrhea. Gluten-free chapatis, on the other hand, do not contain gluten and are safe for these individuals to consume.
Wheat flour is typically refined, meaning that the outer bran and germ layers are removed during the milling process. This removes many of the nutrients that are found in whole grains, such as fiber, vitamins, and minerals. Gluten-free flours, on the other hand, are often made from whole grains or nuts and seeds, which means they can be a richer source of nutrients.
Many gluten-free flours, such as quinoa and millet, are higher in protein and fiber compared to wheat flour. This can help to keep you feeling fuller for longer and may help with weight management.
Some individuals may be allergic to wheat or other grains that contain gluten, such as barley and rye. For these individuals, consuming wheat-based chapatis can cause allergic reactions, such as hives, swelling, and difficulty breathing. Gluten free chapati, made with alternative flours, can be a safe and allergy-friendly option.
It’s important to note that gluten-free chapatis are not necessarily healthier for everyone. They may still be high in calories and carbohydrates, so it’s important to consume them in moderation as part of a balanced diet. Additionally, some gluten-free flours may be more processed or contain added sugars or other ingredients that may not be as healthy as whole grains. Be sure to read labels and choose gluten-free flours that are made from whole, natural ingredients whenever possible.
Ingredients For Gluten-free Chapati
These ingredients work together to create a soft and pliable dough that can be easily rolled out and cooked on a hot tawa or skillet to create delicious and satisfying gluten-free chapatis.
The main ingredient in gluten-free chapatis is an alternative single grain flour, like chickpea flour, or a blend of gluten-free flours. These can include brown rice flour, potato starch, quinoa flour, almond flour, cassava flour, and more. These flours provide the structure and texture for the chapatis and help to bind the dough together. If you are using a gluten free flour blend, make sure it has some xanthan gum in it.
Salt adds flavor to the chapatis and helps to balance out the sweetness of the sweet rice flour.
Water is used to bring the dough together and create a pliable consistency. Using warm water helps to activate the gluten-free flours and create a softer dough.
This is an optional ingredient that will help bind the flour particles together so you get a more pliable and stretchy dough.
Olive oil or ghee
These ingredients add flavor and moisture to the chapatis and help to make them softer and more pliable. They also help to prevent the chapatis from sticking to the pan when cooking.
Cooking Instructions For Gluten-Free Chapatis
In a large mixing bowl, combine the chickpea flour or gluten-free flour blend, xanthan gum (if using), and salt. Mix well to combine.
Add in olive oil or ghee and mix well.
Slowly add in the warm water and mix until a pliable smooth dough forms. You want your end dough to be fairly moist but not so sticky that you can’t work it.
If the dough is too dry, add a little more water. If it is too sticky, add a little more flour.
Now roll the dough in some oil and let it rest for 15 minutes.
Divide the dough into small balls, about the size of a ping pong ball.
Heat a hot tawa or non-stick skillet over medium-high heat.
On a floured surface, roll out each dough ball into a thin disc shape, using a floured rolling pin.
Place the chapati on the hot tawa and cook for about 1-2 minutes on each side, until brown spots appear.
Serve the chapatis warm, with your favorite Indian meal or on their own with a little ghee or butter. Enjoy!
I like making chickpea flour chapatis as I think it’s a very tasty gluten free option. Chickpea flour, also called besan or gram flour, tends to stick together if you kneed it enough and hydrate it enough. But any flour will work if you add a little xanthan gum to it. Feel free to experiment! Many western palattes will prefer the taste of gluten free chapatis made with multigrain flours that have rice flour as its base.
If you don’t have a tawa, you can also cook the chapatis in a frying pan over medium-high heat.
If you’re in a hurry, you can also use a ready-made gluten-free chapati flour mix from your favorite brand. Just follow the instructions on the package for the dough and cooking instructions.
If you have celiac disease or are following a gluten-free diet due to gluten intolerance or food allergies, be sure to use only gluten-free flours and ingredients in this recipe.
If you’re looking for a foolproof gluten-free chapati recipe that works every time, try using a combination of flours such as brown rice, tapioca, and sweet rice flour. These flours have great binding properties and help to create a soft and pliable dough.
If you want to add some extra protein to your chapatis, try using flours such as quinoa, millet, or ragi (finger millet). These flours have a higher protein content and also have an earthy taste that adds depth to the chapatis.
Try adding some psyllium husk powder in place of xanthan gum to the dough. This will help to bind the dough and make it less sticky, making it easier to roll out.
If you want to make your chapatis even softer, try adding a little bit of ghee or butter to the dough before rolling it out. This will make the chapatis softer and more pliable.
If you’re making chapatis in large quantities, it’s a good idea to keep a small bowl of water nearby. Dip your fingers in the water and gently smooth out any cracks or imperfections in the dough before rolling it out. This will help to create a smooth and even surface for the chapatis.
If you’re struggling to get the chapatis to cook evenly, try using a non-stick skillet or griddle or a seasoned cast iron pan. This will help to prevent the chapatis from sticking to the pan and will make them easier to flip.
If you want to make your chapatis extra crispy, try using a little oil or ghee on the tawa or skillet before cooking the chapatis. This will help to create a crisp and golden crust on the outside.
If you want to make your chapatis more nutritious, try adding some ground flaxseeds or chia seeds to the dough. These seeds are high in fiber and omega-3 fatty acids, and will add a boost of nutrition to your chapatis.
To add some extra flavor to your chapatis, try adding some herbs or spices to the dough before rolling it out. Some great options include cumin, coriander, and garam masala.
If you’re following a gluten-free diet, it’s important to be aware of cross-contamination. To prevent this, be sure to use a separate cutting board, rolling pin, and any other utensils for your gluten-free chapatis. You should also be sure to clean your cooking surfaces thoroughly before and after cooking to prevent any stray gluten from contaminating your food.
Hi! I’m Ravi Kumar.
I am a husband, father of 4, board certified neurosurgeon, and a lover of South Indian Food!
I created PaattisKitchen.com to memorialize the most delicious foods on earth. South Indian food is easy to make and hard to mess up. So pull up your sleeves, and come with me as we explore the vibrant spices, colors, aromas, and flavors of South Indian culinary tradition.