These homemade lentil wraps are a wholesome, protein-packed alternative to traditional tortillas and flatbreads.
Made with just two ingredients, they’re naturally gluten-free, vegan, and rich in fiber while staying low in fat and carbs.
Each wrap delivers plant-based protein, making them both satisfying and nourishing.
Quick to prepare once soaked, they’re ideal for everyday cooking, meal prep, or as a healthy base for endless fillings and toppings.
High-Protein Vegan Lentil Wraps
Equipment
- 1 blender
- 1 Nonstick Frying Pan
- 1 Measuring Cup (1/2 cup)
- 1 Cooking Spoon or Spatula
Ingredients
- 1 cup dried red lentils rinsed and drained
- 2 cups water or vegetable broth
Optional Add-ins:
- 1 handful baby spinach
- ½ –1 teaspoon seasoning of choice e.g., garlic powder
Instructions
- Soak the Lentils: Place the rinsed red lentils into a blender or a large mixing bowl. Pour in the warm water (or broth, if you prefer more flavor). Let the lentils soak uncovered at room temperature for at least 4 hours. During this time, the lentils will gradually absorb the liquid, soften, and swell in size, which is what gives the batter its creamy consistency. There’s no need to drain them afterward—the soaking liquid becomes part of the batter.
- Blend into a Smooth Batter: Once the lentils have softened, blend them together with the soaking liquid until you have a completely smooth and pourable batter. This step is important because any grainy bits will affect the texture of your wraps. If you’d like to add extra flavor and color, toss in a small handful of baby spinach and a sprinkle of your favorite seasoning, such as garlic powder or onion powder, before blending. Blend again until everything is evenly combined and silky.
- Preheat and Prepare the Pan: Set a nonstick frying pan over medium heat and allow it to warm up for a minute or two. Lightly spray or brush the surface with a small amount of oil—olive oil or avocado oil works well. Using a nonstick pan is essential here because the batter is delicate at first and could stick to the surface if the pan isn’t well prepared.
- Spread the Batter Thinly: Pour about ½ cup of batter into the center of the heated pan. Immediately, use the back of a spoon, ladle, or measuring cup to gently spread the batter outwards in a circular motion. Aim for a thin, even layer—similar to how you would spread crepe batter. Avoid using the pan-tilt method (like for pancakes), as the batter is thicker and spreads best with a utensil. A thinner spread will yield soft yet flexible wraps.
- Cook the First Side: Allow the wrap to cook undisturbed for 2–3 minutes. During this time, the edges will start to lift slightly, and the surface will lose its wet shine, signaling that it’s ready to flip. If the batter tears or doesn’t hold together well, try lowering the heat slightly and letting it cook longer on this first side. This gentle approach prevents breakage.
- Flip and Cook the Other Side: Once the wrap feels sturdy enough, carefully flip it over using a wide spatula. Cook for another 1–2 minutes on the second side. The wrap should develop a lightly golden surface while staying soft and pliable in the middle. Adjust cooking time slightly depending on your stove and pan.
- Repeat the Process: Transfer the cooked wrap to a plate and continue with the remaining batter. To keep them soft and flexible, stack the wraps on top of each other as you cook. The natural steam trapped between them will help prevent drying and make them easier to roll or fold later.
- Serve or Store: Enjoy your lentil wraps warm, filled with your favorite toppings, or let them cool before storing. They pair wonderfully with hummus, fresh veggies, grilled proteins, or even as a base for quesadillas. If making ahead, store in an airtight container in the refrigerator and reheat briefly on a skillet before serving.
Notes
- Use red lentils only—they cook quickly, blend smoothly, and create the softest wraps.
- A nonstick pan is essential for preventing sticking and tearing.
- Spread the batter thin and even for the best texture and flexibility.
- If wraps are breaking, reduce the heat and cook longer on the first side.
- Stacking wraps while cooking keeps them pliable and prevents dryness.
- Optional add-ins like spinach or spices can boost both flavor and nutrition.
Chef’s Secrets for Perfect Wraps
The success of lentil wraps lies in the soaking and blending process.
Allowing the lentils to soak for the full 4 hours is crucial—this softens the legumes and helps achieve a smooth batter without any gritty texture.
When blending, don’t rush; take time to ensure a silky, lump-free consistency that pours easily.
A medium heat setting is key too hot, and the wraps will crisp up and break; too low, and they’ll stick instead of releasing from the pan.
Finally, always spread the batter with a utensil rather than tilting the pan—this technique guarantees an evenly thin wrap that cooks properly from edge to center.
Serving Suggestions and Pairing Ideas
These lentil wraps are incredibly versatile and can be used anywhere you’d normally enjoy tortillas, pitas, or flatbreads.
Fill them with fresh vegetables, hummus, and avocado for a refreshing plant-based lunch.
They also pair beautifully with grilled chicken, tofu, or falafel for a more hearty meal.
For breakfast, try rolling them up with scrambled eggs or sautéed veggies.
They’re excellent as a base for wraps, quesadillas, or even mini pizzas when topped with sauce and cheese.
Since they’re naturally high in protein, they can easily stand alone as a nutritious bread substitute in any meal.
Best Practices for Storing Wraps
If you plan to make a batch ahead of time, allow the wraps to cool completely before stacking them.
Store them in an airtight container or sealable bag in the refrigerator for up to 4 days.
To reheat, simply warm them in a dry skillet for about 30 seconds per side, or microwave briefly with a damp paper towel to restore softness.
For longer storage, the wraps freeze well—separate them with parchment paper to prevent sticking and keep them in a freezer-safe bag for up to 2 months.
Thaw at room temperature or reheat directly from frozen in a skillet.
Frequently Asked Questions
1. Can I use green or brown lentils instead of red?
Red lentils are best because they cook down quickly and blend into a smooth batter. Green or brown lentils tend to stay firmer and won’t produce the same soft, flexible wrap.
2. My wraps keep tearing—what can I do?
Tears usually happen when the pan is too hot or the wrap is flipped too soon.
Try lowering the heat slightly and allowing the first side to cook longer before flipping. Spreading the batter evenly also helps prevent weak spots.
3. Are these wraps freezer-friendly?
Yes! They freeze beautifully. Place a piece of parchment paper between each wrap and store them in a freezer-safe bag. They can be frozen for up to 2 months and reheated in a pan or microwave when needed.
4. Can I season the batter with spices?
Absolutely. Garlic powder, onion powder, paprika, or cumin work very well. Adding spinach or fresh herbs is also a great way to enhance flavor and color without compromising the texture.
5. Are lentil wraps good for low-carb diets?
Lentils do contain carbohydrates, but they’re rich in fiber and protein, which slows digestion and keeps you full.
They’re lower in carbs compared to traditional flour tortillas, making them a nutritious choice for balanced eating.
