Beyond Wheat: Is There a Gluten Free Roti and How Can You Make It?

November 9, 2025 •

5 min read

For those with celiac disease or gluten sensitivity, wheat-based products are off the menu, affecting staples like the traditional Indian roti. But the good news is, there is a gluten free roti, and a whole world of nutritious, delicious alternatives exists for anyone following a gluten-free diet.

Quick Summary

Yes, gluten-free roti is entirely possible to make using various nutritious, naturally gluten-free flours. Learn which flours provide the best results, understand the health benefits of millets like jowar and ragi, and get expert tips for creating soft, pliable flatbreads that are perfect for any meal.

Key Points

Yes, it exists: Gluten-free roti can be made using a variety of non-wheat flours, offering delicious alternatives for those avoiding gluten.
Nutrient-dense options: Millets like jowar, bajra, and ragi are naturally gluten-free and packed with fiber, protein, and essential minerals.
Technique is key: Use warm water for kneading and consider a binder like psyllium husk to improve the dough's texture and elasticity.
Embrace different textures: Gluten-free rotis are often less pliable than wheat rotis; use parchment paper for rolling and embrace their naturally softer, sometimes firmer, texture.
Beyond dietary restrictions: Choosing gluten-free options like millet rotis can provide nutritional benefits for anyone, supporting better digestion and a more varied nutrient intake.

Yes, Gluten-Free Roti Is Deliciously Possible

For many, a meal feels incomplete without the comforting presence of a warm, soft roti. However, for people managing celiac disease, non-celiac gluten sensitivity, or a wheat allergy, consuming a traditional wheat-based roti is not an option. Fortunately, a variety of delicious and healthy gluten-free roti recipes can be made using flours from millets, legumes, and other grains. These alternatives not only cater to dietary needs but can also introduce new flavors and nutritional benefits to your diet.

Exploring the Best Flours for Gluten-Free Roti

When substituting wheat flour (atta) for a gluten-free version, the key is understanding the properties of different flours. Since gluten is the protein that provides elasticity, gluten-free flours need specific preparation methods or the addition of binders to achieve a pliable dough. Millets are a particularly popular choice for their nutritional profile and taste. Here are some of the best flour options:

Jowar (Sorghum Flour): This millet flour is a fantastic source of protein and dietary fiber, which aids digestion and can support weight management. Jowar roti, or bhakri, is a staple in many parts of India and has a mild, earthy flavor.
Bajra (Pearl Millet Flour): Bajra flour is rich in iron, fiber, and amino acids. It has a slightly nutty flavor and is especially popular during winter months. When made correctly, bajra rotis can be soft and delicious.
Ragi (Finger Millet Flour): A powerhouse of calcium and fiber, ragi flour is an excellent choice for a mineral-rich roti. It adds a slightly sweet, mild flavor and is commonly used for both savory and sweet dishes.
Rice Flour (Chawal ka Aata): Made from finely milled rice, this flour yields a light, neutral-flavored roti. The key to making soft rice flour rotis is to use hot water to gelatinize the starches during kneading, which provides a cohesive dough.
Besan (Chickpea Flour): High in protein and fiber, besan flour offers a nutty taste and a great nutritional boost. It is often combined with other flours to improve texture and pliability.
Cassava Flour: A naturally gluten-free flour derived from the cassava root, this flour can create a doughy, pliable texture that mimics wheat flour well. It's a great base for many gluten-free flatbread recipes.
Gluten-Free Flour Blends: For convenience and reliable results, many brands offer pre-mixed gluten-free flours that often include a mix of grains and a binder like psyllium husk or xanthan gum. These are designed to be a direct substitute for wheat atta.

Nutritional Comparison of Roti Flours

While wheat roti has its place, gluten-free alternatives can offer a superior nutritional profile, especially when using whole-grain millets. Here is a comparison of some popular flours:


Feature	Wheat Roti (approx.)	Millet Roti (Jowar/Ragi)	Chickpea Roti (Besan)
Carbohydrates	25g	11.5g	High (Varies)
Protein	4g	Up to 22g per serving	Up to 11g per cup
Dietary Fiber	2-3g	High	High
Calcium	Low	High	Medium
Minerals	Standard	Rich (Iron, Magnesium)	Good (Iron)
Glycemic Index	Higher	Lower	Lower

Tips and Techniques for Soft, Pliable Gluten-Free Rotis

Making gluten-free rotis can be a learning process, as the dough behaves differently without gluten's elasticity. Patience and a few special techniques can lead to wonderfully soft results.

The Importance of a Binder

Since gluten-free flours lack the binding protein of wheat, many recipes benefit from a binder to hold the dough together and increase pliability. Psyllium husk powder is a popular choice and acts as a natural binder. It adds structure and helps the rotis stay soft and foldable.

Using Warm Water is Key

Most gluten-free flour doughs benefit significantly from being kneaded with warm water. The warmth helps the starches in the flour gelatinize, which makes the dough easier to handle and prevents it from becoming crumbly. For rice flour rotis, it's even recommended to use boiling water.

Gentle Rolling

Unlike wheat dough, gluten-free dough can be delicate and prone to cracking. Use gentle pressure while rolling. For millet rotis, many cooks traditionally use their hands to pat the dough into a circle. Using a ziplock bag or parchment paper can also help with rolling.

The Cooking Process

Cooking gluten-free roti is similar to the traditional method but requires attention to detail. Use a hot tawa or skillet, and consider lightly pressing the roti with a cloth or spatula to encourage puffing. Don't be discouraged if they don't puff up perfectly like wheat rotis; it's a common outcome due to the lack of gluten. Keeping the cooked rotis covered in a clean tea towel helps retain moisture and softness.

Health Benefits of a Gluten-Free Diet

For those with medical conditions, the benefit of a gluten-free diet is clear: it prevents damage to the small intestine, reduces painful symptoms, and allows for proper nutrient absorption. But even for individuals without a diagnosed intolerance, opting for gluten-free can offer some benefits:

Improved Digestion: Many alternative flours are high in fiber, which promotes healthy digestion and can lead to a reduction in bloating and discomfort.
Diverse Nutrient Intake: Incorporating millets and other gluten-free grains into your diet means consuming a wider range of vitamins and minerals, including iron, calcium, and magnesium.
Weight Management: Some gluten-free flours, particularly millets like jowar and bajra, are rich in fiber and protein, which can increase satiety and aid in weight management efforts.

Conclusion: A World of Options Awaits

So, to answer the question, 'Is there a gluten free roti?', the answer is a resounding yes. The shift from wheat to gluten-free flours can be a rewarding culinary adventure, opening the door to new flavors, textures, and health benefits. With a variety of flours to choose from—from nutrient-dense millets like jowar and ragi to convenient pre-made blends—anyone can enjoy a satisfying and delicious roti. By following the right techniques for kneading and rolling, you can easily create soft, pliable flatbreads that perfectly complement any meal, proving that a gluten-free diet doesn't have to mean compromising on tradition or taste. For more in-depth recipes and flour comparisons, explore reputable gluten-free cooking resources and online recipe communities.

The Celiac Disease Foundation offers comprehensive guidance for navigating a gluten-free diet

Frequently Asked Questions

For soft, pliable gluten-free roti, many recommend using millets like jowar (sorghum), ragi (finger millet), or a blend that includes a binder like psyllium husk or xanthan gum. Cassava flour also yields a doughy, soft texture.

Due to the absence of gluten, which provides elasticity, gluten-free rotis don't typically puff up as much or as consistently as traditional wheat rotis. However, using the right technique with a hot tawa and a gentle press can help them puff up slightly.

The cracking is common because gluten-free dough lacks elasticity. To fix this, use warm water during kneading and let the dough rest for 10-15 minutes. You can also use a small amount of oil in the dough or roll between two sheets of parchment paper.

For those with gluten sensitivity or celiac disease, gluten-free rotis are a necessary and healthy alternative. For others, they can offer benefits like higher fiber and a wider variety of nutrients, especially when made with whole-grain millets.

To keep gluten-free rotis soft, store them in an insulated container or wrap them immediately after cooking in a clean kitchen towel. You can also brush them with a little ghee or oil.

Yes, many commercial gluten-free flour blends are designed for direct substitution in recipes like roti. Look for blends specifically formulated for Indian flatbreads or that contain a binder like psyllium husk for the best results.

Yes, besan roti is naturally gluten-free as it is made from ground chickpeas. It is a nutritious alternative that is often combined with other flours to improve its texture for making flatbreads.