These high-protein lentil wraps are soft, flexible, and surprisingly satisfying, made with only yellow split lentils and water. They are naturally vegan, gluten-free, and budget-friendly, making them a perfect everyday wrap alternative for savory or lightly spiced fillings.
Why You’ll Love This Recipe
You’ll love this recipe because it uses just two simple pantry ingredients and no flour at all. The wraps are high in plant-based protein and fiber, easy to digest, and naturally anti-inflammatory. They are also versatile, working equally well for wraps, quesadillas, or as a soft flatbread alongside curries and vegetables. With a little practice, they become incredibly easy to prepare and customize with your favorite seasonings.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
1 ¼ cups yellow split lentils (dry, uncooked, not red lentils)
1 ¾ cups water, at room temperature
Optional flavor additions:
½ teaspoon salt
¼ teaspoon garlic powder
Directions
Start by placing the yellow split lentils in a sieve and rinsing them thoroughly under cold water to remove any dust or impurities. Drain well.
Transfer the drained lentils into a high-speed blender jug and add the water. Secure the lid and let the lentils soak at room temperature for at least 8 hours or overnight, up to 12 hours. This long soaking time is essential to soften the tougher outer shell of yellow lentils.
After soaking, blend the lentils and water on high speed for about 20 to 25 seconds, until the batter is completely smooth, slightly foamy, and similar in consistency to thin pancake batter. No lentil bits should remain.
Pour the batter into a mixing bowl and let it rest for 10 minutes.
Heat a non-stick pan over medium heat and lightly oil the surface. Pour about ⅓ cup of batter into the center of the pan and gently spread it into a circle using the back of a spoon or measuring cup. If small holes form, patch them with a little extra batter.
Cook for 2 to 3 minutes on the first side, until the edges look dry and you can easily slide a spatula underneath. Flip carefully and cook for another 1 to 2 minutes until set. Transfer to a plate and repeat with the remaining batter, re-oiling the pan between each wrap.
Servings and timing
This recipe makes about 12 wraps.
Preparation time is approximately 10 minutes, not including soaking time. Soaking takes 8 to 12 hours. Cooking time is about 5 minutes per wrap, with a total active cooking time of around 15 minutes.
Variations
For extra flavor, blend salt, garlic powder, curry powder, or Italian seasoning directly into the batter before resting it.
For a heartier wrap, slightly reduce the water by 2 to 3 tablespoons to create a thicker batter.
You can also use these wraps as a base for filled rolls with avocado, spinach, tofu, or hummus, avoiding very watery vegetables to prevent tearing.
Storage/Reheating
Store cooked wraps in the refrigerator, stacked on a plate or in an airtight container, for up to 3 days. Reheat gently in a warm non-stick pan for about 30 seconds per side.
To freeze, place parchment paper between each wrap and store in a sealed freezer-safe container for up to 3 months. Thaw at room temperature before reheating.
FAQs
Can I use red lentils instead of yellow split lentils?
No, red lentils absorb water differently and require different ratios. This recipe works best with yellow split lentils only.
Do I need a high-speed blender?
A high-speed blender gives the smoothest batter, but a strong regular blender can work if blended longer until completely smooth.
Why did my wraps break while cooking?
This usually happens if the pan is too hot or the batter is spread too thin. Lower the heat slightly and spread gently.
Can I skip the soaking step?
No, soaking is essential for softening yellow lentils and achieving a smooth batter.
Are these wraps suitable for meal prep?
Yes, they store well in the fridge or freezer and can be reheated easily.
Can I make them oil-free?
A lightly oiled pan is recommended to prevent sticking, but a very good non-stick pan may work with minimal oil.
What do these wraps taste like?
They have a mild, savory flavor with a soft, fluffy texture similar to a light omelette.
Are these wraps good for kids?
Yes, their mild taste and soft texture make them kid-friendly, especially when filled with simple ingredients.
Can I use these wraps cold?
They are best warm, but they can be eaten at room temperature if filled carefully.
How do I keep them from drying out?
Cover cooked wraps with a clean towel while cooking the rest to keep them soft and moist.
Conclusion
These 2-ingredient high-protein lentil wraps are a simple yet nourishing alternative to traditional tortillas. With minimal ingredients, excellent nutrition, and endless filling options, they are perfect for anyone looking to add more plant-based protein to their meals without sacrificing taste or texture.
Soft, flexible, and protein-rich, these 2-ingredient lentil wraps are made with just yellow split lentils and water. Naturally vegan and gluten-free, they are perfect for wraps, flatbreads, or as a high-protein base for your favorite savory fillings.
Ingredients
1 ¼ cups yellow split lentils (dry, uncooked)
1 ¾ cups water (room temperature)
Optional: ½ teaspoon salt
Optional: ¼ teaspoon garlic powder
Instructions
Rinse yellow split lentils thoroughly under cold water using a sieve, then drain well.
Place lentils and water into a high-speed blender jug. Let soak at room temperature for 8–12 hours.
After soaking, blend the mixture on high speed for 20–25 seconds until the batter is completely smooth and thin like pancake batter.
Transfer the batter to a mixing bowl and let rest for 10 minutes.
Heat a non-stick pan over medium heat and lightly oil the surface.
Pour about ⅓ cup of batter into the pan and spread it into a circle using the back of a spoon. Patch holes with extra batter if needed.
Cook for 2–3 minutes until the edges dry out and the wrap lifts easily from the pan. Flip and cook another 1–2 minutes until fully set.
Transfer to a plate and cover with a towel to keep soft. Repeat with remaining batter, re-oiling the pan as needed.
Notes
Use only yellow split lentils — red lentils won’t work the same.
Soaking is essential to soften the lentils and achieve a smooth batter.
Add seasonings like garlic powder or curry powder to the batter for flavor.
Keep wraps covered with a towel while cooking to prevent drying out.
Wraps are best enjoyed warm but can be stored and reheated.
