2-Ingredient Lentil Wraps
2-Ingredient Lentil Wraps (Gluten-Free & High-Protein)
If you’re looking for a healthy, high-protein, and gluten-free wrap alternative, these 2-ingredient lentil wraps are a game changer. Made with just red lentils and water, they blend into a smooth batter and cook like thin crepes, creating soft, flexible wraps perfect for sandwiches, tacos, or quick meals.
These wraps are naturally vegan, gluten-free, and packed with plant protein, making them ideal for anyone looking to eat healthier without sacrificing convenience.
The best part? No flour, no kneading, and no complicated ingredients.
🛒 Ingredients
- 1 cup red lentils
- 1 ½ cups water
- Pinch of salt (optional)
👩🍳 Instructions
1️⃣ Soak the Lentils
Rinse the red lentils well, then soak them in water for 3–4 hours (or overnight).
2️⃣ Blend the Batter
Drain the lentils and add them to a blender with 1½ cups fresh water and a pinch of salt.
Blend until completely smooth and pourable, similar to pancake batter.
3️⃣ Heat the Pan
Heat a non-stick skillet over medium heat. Lightly grease with oil if needed.
4️⃣ Cook the Wraps
Pour about ¼ cup batter into the pan and spread into a thin circle.
Cook for 1–2 minutes until the surface looks set.
5️⃣ Flip Once
Flip the wrap and cook the other side for another 30–60 seconds.
6️⃣ Stack and Keep Soft
Transfer cooked wraps to a plate and stack them with a towel over the top to keep them soft.
Repeat until all batter is used.
🥡 Storage Tips
- Fridge: Store in an airtight container for 3–4 days
- Freezer: Freeze with parchment between wraps for up to 2 months
- Reheat: Warm in a skillet for 20 seconds per side
🥗 Nutrition (Approx per wrap)
- Calories: 110
- Protein: 7g
- Carbs: 18g
- Fiber: 5g
- Fat: 1g
These 2-ingredient lentil wraps are one of the easiest healthy recipes you can make at home. They’re simple, nutritious, and perfect for quick meals when you don’t want to rely on store-bought tortillas.
