What is gluten-free at roti? Understanding Your Options

November 9, 2025 •

4 min read

While traditional roti is made with whole wheat flour (atta), which contains gluten, there are numerous delicious and healthy gluten-free roti alternatives available, made from non-wheat flours like jowar, bajra, or rice. This guide explains exactly what is gluten-free at roti, offering a comprehensive look at the flours and methods for preparing these tasty, safe flatbreads for those with gluten sensitivities or celiac disease.

Quick Summary

This article details gluten-free options for roti, outlining alternative flours such as millets, chickpea, and rice. It provides essential information on preparing and cooking wheat-free Indian flatbreads for those with gluten intolerance.

Key Points

Traditional Roti is Not Gluten-Free: Roti is typically made from atta (whole wheat flour) and is not suitable for a gluten-free diet due to its gluten content.
Millets Are Naturally Gluten-Free: Grains like jowar (sorghum), bajra (pearl millet), and ragi (finger millet) are excellent and nutritious gluten-free alternatives for making roti.
Chickpea Flour Offers Great Binding: Besan, or chickpea flour, is a protein-rich legume flour that acts as a great binder, making the dough easier to roll and work with.
Warm Water Improves Texture: Kneading gluten-free dough with warm water helps the flour hydrate properly, resulting in a softer and more pliable roti.
Binders Can Improve Results: Adding a small amount of a binding agent like psyllium husk can significantly improve the elasticity and pliability of gluten-free roti dough, mimicking the effect of gluten.
Puffing is Possible but Different: Gluten-free rotis don't always puff up like their traditional counterparts, as they lack the elasticity of gluten, but some puffing can be achieved with the right heat and technique.

Understanding the Roti: Traditional vs. Gluten-Free

Traditional Indian roti, also known as chapati, is an unleavened flatbread typically made from whole wheat flour, called atta. This flour contains gluten, the protein that gives dough its elasticity, allowing it to be rolled thin and puff up when cooked. For anyone with celiac disease or gluten sensitivity, this traditional version is off-limits and can cause significant digestive distress.

The good news is that the versatility of Indian cuisine has led to a rich variety of naturally gluten-free alternatives that serve the same purpose as a staple bread. These alternatives are prepared using different flours derived from millets, legumes, and rice, offering a world of flavor and texture that doesn't compromise on taste or health.

Popular Gluten-Free Roti Flours

Millet Flours

Millets are ancient, naturally gluten-free grains that have been a staple in many regions for centuries. Several types of millet flour are excellent for making roti:

Jowar Flour (Sorghum): A popular and nutritious choice, jowar flour is rich in fiber and offers a mild, pleasant flavor. Jowar roti can be a bit more delicate to roll but is known for being easy to digest.
Bajra Flour (Pearl Millet): High in fiber, iron, and protein, bajra flour is a warming grain, making it a common choice during the winter. Bajra rotis have a nutty flavor and distinct, rustic texture.
Ragi Flour (Finger Millet): This flour is a nutritional powerhouse, packed with calcium, and results in rotis with a slightly reddish-brown color. Ragi flour can sometimes be challenging to work with and benefits from kneading with hot water.

Legume and Rice Flours

Flours made from legumes and rice offer different nutritional profiles and handling characteristics:

Besan (Chickpea Flour): This is a popular and protein-rich flour that works well as a binder, making the dough easier to handle than some other gluten-free flours. Besan roti has a pleasant nutty and aromatic flavor.
Rice Flour: A versatile and widely available option, rice flour (especially white rice flour) produces mild-flavored rotis with a soft texture. It is often combined with other flours to improve the final product.

Other Alternative Flours

For even more variety, several other gluten-free flours can be used:

Buckwheat Flour: Despite its name, buckwheat is not related to wheat and is gluten-free. It provides an earthy flavor and is rich in fiber and magnesium.
Amaranth Flour: This high-protein, high-fiber flour absorbs water well and can make baked goods dense if not blended correctly.

Tips for Making Gluten-Free Roti

Making gluten-free roti requires a slightly different technique than traditional roti, as the absence of gluten means the dough lacks elasticity. However, with the right approach, soft and pliable rotis are achievable.

Use Warm or Hot Water: Kneading the dough with warm or hot water helps the starches in gluten-free flours gelatinize, improving the dough's texture and pliability.
Rest the Dough: Allowing the dough to rest for 10-20 minutes lets the flour fully hydrate, making it less crumbly and easier to roll.
Use a Binding Agent (Optional but Recommended): Ingredients like ground psyllium husk can mimic the binding properties of gluten, providing elasticity and preventing the roti from breaking.
Roll with Care: Gluten-free dough can be more fragile. Use a liberal dusting of a light flour like tapioca starch to prevent sticking and use even, gentle pressure when rolling. Placing the dough between parchment paper can also simplify the process.

Gluten-Free Roti Flour Comparison Table


Feature	Jowar (Sorghum) Flour	Besan (Chickpea) Flour	Rice Flour	Bajra (Pearl Millet) Flour
Flavor	Mild, slightly sweet	Nutty, earthy	Mild, neutral	Distinct, rustic, nutty
Best Use	Everyday roti	Added protein, binder	Blends, soft texture	Winter meals, rustic feel
Texture	Soft, can be delicate	Firm, dense	Soft, delicate	Coarser, denser
Binding	Requires care	Excellent binder	Less effective	Requires care
Nutrients	Rich in fiber, antioxidants	High in protein, fiber	Rich in carbs, easily digested	High in iron, protein, fiber

Conclusion: Enjoying Diverse and Nutritious Roti

Ultimately, knowing what is gluten-free at roti involves exploring the many nutritious alternative flours available. While traditional roti is off-limits for those avoiding gluten, options like jowar, besan, and rice flour ensure that everyone can enjoy this staple of Indian cuisine. By mastering a few key techniques, it's possible to create flavorful, soft, and healthy flatbreads that are safe for a gluten-free diet. The best choice depends on your preference for taste and texture, but with so many options, finding a favorite is an exciting culinary journey. You can explore more gluten-free baking ideas at The Kitchn: 16 Gluten-Free Flour Alternatives and How to Use Them.

Frequently Asked Questions

No, traditional roti is made from whole wheat flour (atta), which contains gluten and is not suitable for individuals with celiac disease or gluten sensitivity.

A blend of flours is often recommended, as it balances different textures. Combinations like jowar and rice flour or besan and a starch can make the dough more manageable.

Use warm or hot water when kneading, allow the dough to rest, and cook the rotis on a hot pan for a short time. You can also brush them with oil or ghee after cooking to help retain moisture.

No, gluten-free rotis do not always puff up like traditional rotis because they lack the gluten protein needed for elasticity. However, some can puff to a degree with the right technique.

Yes, besan roti (chickpea flour) is an excellent and popular gluten-free alternative. It is rich in protein and fiber, with a nutty flavor that is easy to enjoy.

While some single flours like jowar can be used alone, blending flours is often recommended to improve the texture and flavor. For instance, mixing millet flour with rice flour can create a softer product.

Psyllium husk acts as a binder, absorbing moisture and providing the elasticity that gluten normally provides. This helps make the dough more pliable and easier to roll without tearing.