Make these protein-rich lentil wraps/ flatbreads with just TWO ingredients to use with sweet and savory fillings and toppings! The lentil tortillas are gluten-free, grain-free, flour-free, dairy-free, and vegan!
Flexible and Versatile Protein-Rich Lentil Tortillas
As a vegan who eats primarily gluten-free, I love experimenting with ingredient swaps that fit my dietary needs and taste delicious. I’ve already shared recipes for regular gluten-free tortillas and keto almond flour tortillas. However, when I want to inject the dish with even more plant-based power and nutrients, I love turning to recipes like my easy spinach tortillas or these protein-rich red lentil wraps!
Lentils are one of my most popular pantry staples. They’re packed with fiber and plenty of plant-based protein (a must for any vegan household). They’re also an excellent source of several micronutrients, like iron, folate, potassium, zinc, etc. So, along with using them to make tasty lentil stew and red lentil dahl, I also use them to prepare a high-protein lentil bread, egg-free vegan omelette, and now these red lentil tortillas.
I haven’t even gotten to the best part… These protein tortillas require just TWO ingredients as a base. More so, while you need to account for time to leave the lentils soaking, the actual hands-on effort needed for these, is the bare minimum. Just soak, blend, and pan-fry!
With the neutral flavor of red lentils, these protein wraps will work for both sweet and savory toppings/ fillings, too, AND they’re freezer-friendly. So, there’s no excuse not to whip up a batch (or two) now!
The Ingredients
These lentil wraps require just two inexpensive, pantry-friendly ingredients that are likely already in your kitchen.
- Lentils: You’ll need dry red lentils for this lentils wrap recipe. Brown lentils also work, but you’ll only need ½ cup (100g), and they’ll need to soak for 10 hours at least. Other lentils may also work, but I haven’t tried, so I can’t guarantee results.
- Vegetable broth: Regular or low-sodium broth will work. Alternatively, you could use a combination of water and salt (especially if you plan to make sweet wraps).
What Can I Add to Lentil Wraps For More Flavor?
- Spices: For more flavorful savory lentil flatbread/ wraps, I like to add a mixture of several spices, including:
- Onion powder
- Garlic powder
- Smoked paprika
Other spices will also work, like turmeric, chili, cayenne powder, cumin, garam masala, curry powder, black pepper, etc.
- Herbs: Several herbs pair well with lentils, like dried oregano or thyme. Fresh herbs would also work, like parsley, cilantro, mint, etc.
- Sweetener: If you’re planning to use these wraps for sweet fillings/toppings, you could add a small amount of sweetener (refined, unrefined, or a sugar alternative) to the batter. Just note that sugars will lead to more browning/ risk of burning.
For the full ingredients list, measurements, complete recipe method, and nutritional information, read the recipe card below.
How to Make High Protein Lentil Wraps
Unlike flour tortillas, this recipe has you cook the wraps like lentil crepes/ pancakes. How? By mixing up a batter and cooking it on the stovetop.
Step 1: Prepare the batter
- First, rinse the lentils in a sieve under running water, removing any debris or bad lentils.
- Then, transfer them to the blender with the broth (or water and salt), and leave to soak for 3-4 hours.
- Blend the mixture for 2 minutes, or until the batter is smooth and lump-free.
Step 2: Cook the lentil tortillas
- Heat a little oil in a non-stick pan/ skillet. Once hot, reduce the heat to medium-low and pour in enough batter to make a thin layer across the bottom of your pan, spreading it with the back of a spoon as needed.
- Cook the red lentil tortillas for about 3-4 minutes.
- Flip it over when the edges start pulling away from the pan, and continue to cook for 1-2 minutes. Then transfer them to a plate, covered with a damp kitchen towel.
- Repeat this with the remaining batter, adding more oil to the pan as needed.
Note that the batter will thicken as it sits, so I recommend pulsing it for a few seconds between cooking each wrap. You may need more water/broth to bring it back to a pancake batter consistency.
- Enjoy the red lentil wraps with the fillings or toppings of your choice!
You can enjoy these protein tortillas as tacos, enchiladas, wraps, and more, with sweet or savory toppings (like hummus, tomato, cucumber, roasted vegetables, etc.). They’ll also work as a lentil flatbread side to serve with curries and stews.
Storage Instructions
Make ahead: You can prepare the batter up to 2 days in advance and store it, covered, in the fridge. You may need to add more liquid or pulse it in the blender again before making the wraps.
You could also leave the lentils to soak for up to 48 hours. However, they should be stored in the fridge for any longer than 4, to stop them from fermenting.
Store: Allow the cooked lentil wraps to cool and store any leftovers in an airtight container in the fridge for up to 3 days. I recommend placing parchment paper between the wraps to avoid sticking.
Freeze: Stack the tortillas with pieces of parchment paper between each one (to avoid sticking) and freeze in a Ziplock for 3-4 months.
Reheat: I recommend gently reheating a wrap either in the microwave or on the stovetop. You could also reheat a stack by placing them under foil in the oven for 8-10 minutes at 400F/205C.
FAQs
Can I use canned lentils?
No, this lentil wrap recipe relies on dried red lentils. It won’t work with cooked lentils.
Are lentil tortillas pliable?
Yes, these wraps are very pliable and will work in any way a regular tortilla would. Just make sure they’re warm when using them; otherwise, they could tear/break.
Are red lentil wraps healthy?
Yes! But why? Along with being an excellent source of fiber (8 g per wrap), protein (7 grams of protein per wrap), and several essential micronutrients like iron, these lentil tortillas are also satiating to keep you feeling full for longer.
Compared to regular flour tortillas, these are far superior in both micro and macro content (and their lack of ‘empty calories’).
Can I speed up the soaking time?
You could ‘hack’ the soaking part by using boiling water and leaving them to soak for just 20-30 minutes. I haven’t tried this, though.
Why are the wraps gritty?
This may be because you didn’t soak the lentils long enough or blend them for enough time.
Can I use a food processor?
This recipe works best using a high-speed blender to achieve a smooth batter. Unfortunately, I don’t think a food processor can produce a non-gritty batter.
Can I use brown lentils?
Yes, I have tried it! However, you only need 100 g of brown lentils (use the same amount of broth) and soak them for at least 10 hours.
Recipe Notes and Tips
- Adjust the size: Adjust the amount of batter you add to the pan based on how big you wish the wraps to be.
- Adjust the liquid content: The batter will thicken as it sits, so you may need extra liquid.
- Don’t discard the soaking liquid: This is what you’ll use when blending the batter.
- Use a non-stick pan: If you have a well-seasoned cast-iron pan, that might work, too. Otherwise, any non-stick pan should be great for these wraps and can help you reduce the amount of oil needed to avoid sticking.
- Make a test wrap: These cook like lentil crepes, which means the first one may be the worst. However, use it to adjust the cooking times and temperatures on your stovetop.
More Vegan Lentil Recipes
- Lentil and tahini salad
- The best vegan lentil soup
- Vegan lentil shepherd’s pie
- Red lentil patties
- Lentil enchiladas
- Lentil stuffed eggplant
- Okra and lentil gumbo
- Lentil moussaka
- Bolognese sauce
If you try this easy vegan, high-protein lentil wrap recipe, I’d love a comment and ★★★★★ recipe rating below. Also, please don’t forget to tag me in re-creations on Instagram or Facebook with @elavegan #elavegan—I love seeing them.
Lentil Wraps
Video
Ingredients
- ¾ cup (150 g) dry red lentils
- 1 ½ cups (360 ml) vegetable broth (or water + 1/2 tsp salt)
Instructions
- You can watch the short video for visual instructions.Rinse the lentils in a sieve under running water.
- Transfer them to the blender with the broth (or water and salt), and leave to soak for 3-4 hours.
- Blend the mixture for 2 minutes, or until the batter is smooth and lump-free.
- Heat a little oil in a non-stick pan/ skillet. Once hot, reduce the heat to medium-low and pour in enough batter to make a thin layer across the bottom of your pan, spreading it with the back of a spoon as needed.Note that the batter will thicken as it sits, so I recommend pulsing it for a few seconds between cooking each wrap. You may need more water/broth to bring it back to a pancake batter consistency.
- Cook for about 3-4 minutes, flip it over when the edges start pulling away from the pan, and continue to cook for 1-2 minutes. Then transfer them to a plate, covered with a damp kitchen towel.
- Repeat this with the remaining batter, adding more oil to the pan as needed.
- Enjoy the red lentil wraps with the fillings or toppings of your choice!
Notes
- Broth: If you plan on making sweet wraps, use water and a pinch of salt instead of vegetable broth.
- Spices: For savory wraps, feel free to add a little onion powder, garlic powder, smoked paprika, or spices of choice.
- Lentils: You can use brown lentils, but you will only need 1/2 cup (100 g) and need to soak them for at least 10 hours.
- The total time doesn't include soaking time.
- The recipe makes 10 small/medium wraps or 5 large wraps.
Nutrition information is an estimate and has been calculated automatically
„Simple and Delicious Vegan“ Cookbook by ElaVeganCLICK HERE to order!
How big of a pan are we talking here for a “large” wrap?
For a “large” wrap I usually mean a pan that’s about 24 to 26 cm (9.5 to 10 inches) in diameter. That size gives you wraps big enough to fold like tortillas or burritos.
For those that are having issues with their nonstick pan and do not have a cast-iron skillet, try putting a piece of parchment paper in the bottom of your skillet and frying it in there.
I, like many others, had issues with it sticking to my nonstick pan even when oiled. When I was scraping the pieces out I tried it and it was so delicious! I remembered a hack about no mess frying in your skillet using parchment paper. Worked like a charm! Didn’t get crispy so after I made them all I crisped one up on the skillet without parchment and it was perfect!
That’s such a great tip, thanks for sharing it. Parchment paper is a clever workaround if sticking is an issue. It does also work without parchment if you’re using a good non stick skillet, keep the heat not too high, and don’t flip too early, that part is key.
These were easy and delicious. I added Everything but the Bagel seasoning and nutritional yeast to make them extra savory, but the broth would have been fine on its own-don’t skimp on the salt. I had to play around with the heat and my pan was a bit finicky despite being nonstick. It took a while to cook them all but it was worth it. I used my Ninja smoothie maker to avoid taking out my blender and it worked well but required 2 cycles to be smooth. The texture for some of them was a bit eggy when cooked on low heat but i preferred this since I can then reheat on the stove to get the texture I want. This will be on repeat!
So glad you enjoyed them, Monica!
Everything but the Bagel + nutritional yeast sounds amazing – super savory and cozy. And yes, the heat can really change the texture with these, so it makes sense some turned out a bit “eggy” on lower heat. Reheating to crisp them up is a great trick!
Happy they’ll be on repeat in your kitchen! 😊
Hi, can I use Beef Stock instead of veg, or would that mess up the chemistry? Thank you!!
Since this page is vegan recipes I don’t think the author would have tried it with beef stock. But I don’t see why it would affect it. Just would change the macros.
Why not use vegetable stock why do you have to use cow ?
This has quickly become my most often used recipe. I make these all the time and have sent the recipe to many friends and family, who also love them. What a great way to get extra fiber. I serve them with roasted mixed vegetables and an egg on top or some feta cheese and Greek yogurt. Si delicious and easy!
I’m so glad this recipe has become such a favorite for you (and your friends and family!)
I cook this recipe in several different ways. Sometimes I add an egg to make it a bit more fluffy for pancakes or waffles. If they are thinly cooked they word for wraps. If cooked thicker, they are good instead of bread for a sandwich. They can be spread very thin on parchment paper and baked to make crackers. Different spices can be added.
My mum used to make these for our family as I enjoy higher protein alternatives and my husband is gluten free. She always said how easy they were every time we raved about them but I just loved that it was something she prepared each time she came to visit. We sadly lost her 18mnths ago and I have just started getting the courage to recreate some old favourites, this being one of them. She was so right, they are so easy to make. Thank you!
That’s such a beautiful memory of your mum, thank you for sharing it with me, Kimberley. I’m truly touched that this recipe could be part of something so meaningful for you.
Mine fell apart and were very difficult to cook. They didn’t look like the photos at all. Very discouraging. I was drawn by the two ingredient recipe. Oh well! Did I miss a video of instruction?
Sorry to hear that! Just checking – did you maybe use cooked lentils? The recipe calls for dry lentils (red), soaked and then blended raw. If you use cooked lentils, the batter will be too soft and won’t hold together properly.
There’s also a video tutorial (and a jump to video button) if you don’t see it, it might be because of an ad blocker. Try disabling it, and the video should show up just fine! 😊
I feel ya! My first one was a disaster. The problem was trying to flip too soon. Set a timer for 3 minutes and don’t touch it until then. If it sticks, it’s not finished cooking. Also a slippery teflon pan works best. I am going to buy a crepe pan.
Thanks for your comment, Babs.
I just made these and they turned out great! 5 large wraps.
That’s awesome to hear, Emily! So glad they turned out well — and five large wraps sounds perfect. 🙂
Hi!
I thought this recipe looked fab and was about to make it ……BUT
you don’t say how much lentils to how many ml of vege stock.
I don’t want to be trial and erroring this for the next week!
Basics baby, basics!
No worries… the full measurements are all listed in the recipe card at the bottom of the post, including the amount of lentils and veggie stock. You can also use the “Jump to Recipe” button at the top of the page to get there quickly. Hope you enjoy the recipe!
I followed your excellent instructions and made these with red lentils and water and everything worked perfectly! We enjoyed them for supper using them as wraps for chicken, avocado, and foraged Chanterelle mushrooms. Then we use them for breakfast with egg and hummus and avocado. Thank you so much for this useful recipe that I know I will be repeating often.
Thanks for your feedback Helen!
Delicious! (I used vegetable broth)
and I made some hummus to spread on the top.
Sounds great! So happy you liked it Laura. 🙂
This came out great. I used them for tofu taco shells and they held together great. I used a green French lentil. My batter was a little on the thicker side which wasn’t a bad thing. I thinned it out after I made a couple. I even think it would make a great pancake with an even thicker batter and a little raw cane sugar and vanilla added to it. Thanks for posting this. I’m working towards a green only diet.
That sounds amazing, thank you so much for sharing. I’m glad the green French lentils worked well for you, and I love your idea of turning it into a sweet pancake version. Wishing you all the best on your green only diet journey!
Hi there, how many wraps does one recipe make?
Hi! The recipe makes 10 small/medium wraps or 5 large wraps.
Thank you so much! 🙂
Tasted great, but had trouble with sticking in a “non-stick” pan, even after I tried oiling it. I got it flipped without tearing it too much (I “glued” it together with guacamole). Switched to my cast iron skillet and that worked a lot better.
Glad you enjoyed the taste, Brenda! Sorry to hear about the sticking—sometimes non-stick pans can be tricky. A well-seasoned cast iron skillet is a great choice! Thanks for sharing your experience. 😊
Cast iron worked well for me too.
How do you store the cooked ones if you are not eating them right away? I made them today and they are wonderful.
Hey Amy, I included a “How To Store” section in the blog post. Check it out above! 🙂
These are yummy! I used a scant 1/2 cup of batter for each of the 5 tortillas. I cooked them one-by-one on a non-stick griddle that I brushed with a bit of oil between tortillas. I used a pancake spatula in each hand to flip them and had only one that landed with a fold. After they cooled, I froze the leftovers with wax paper layered between each one.
As a vegetarian (for decades) who is wheat sensitive, I appreciate these wraps because they use legumes, have about 7 grams of protein each, and aren’t loaded with cheese like so many popular homemade wraps these days.
That sounds amazing! 😊 I’m so glad you enjoyed them and found a method that works well for cooking and freezing. Love that these wraps fit your needs as a wheat-sensitive vegetarian! Thanks for sharing your tips and feedback, Janet! 💛
Hi! Tried these today but didn’t have time to finish batch cooking all the tortillas in one go. Is it ok to keep the mix in the fridge for a day or two and then cook them up in a few days?
Hi, yes, just as I mentioned in the post:
“Make ahead: You can prepare the batter up to 2 days in advance and store it, covered, in the fridge. You may need to add more liquid or pulse it in the blender again before making the wraps.”
Oh apologies I missed that note. Thank you so much!
No worries! You are very welcome. 🙂
Tortillas broke into the pieces, threw away everything..
Hey Viktorija, I’m really sorry to hear that you had trouble with the recipe! The tortillas can be a bit delicate, especially without a non-stick pan. A non-stick pan really helps with flipping and preventing them from breaking. If you try it again, maybe ensure the pan is well-heated and that the tortillas aren’t too large. I hope this helps, and thanks for sharing your feedback!
Non stick pans are toxic. Did you ever try this in a stainless steel pan?
Do you have any instructions for using stainless steel for this recipe?
Hi Sofia, I haven’t tried it yet, but typically, these 1- or 2-ingredient recipes don’t work well in a stainless steel pan unless you use a lot of oil.