If you’re looking for a versatile, healthy, and easy-to-make alternative to store-bought wraps, these Red Lentil Tortilla Wraps will become your new favourite recipe!
Made with just a handful of pantry staples—red lentils, water, and a pinch of seasoning—these wraps are naturally gluten-free, vegan, high in protein, and packed with fibre.
What’s even better is the recipe comes together with minimal effort!
After soaking the lentils, you only need a blender and a skillet to whip up soft, pliable wraps perfect for tacos, burritos, or even quick sandwich alternatives. Plus, they’re free from preservatives and additives so that you can feel good about every bite.
Whether you are meal-prepping for the week or whipping up a last-minute healthy dinner, these wraps are the perfect balance of simplicity and flavour.
Ready in under 20 minutes (after soaking), proving that homemade doesn’t have to mean complicated.
Once you try these delicious, healthy red lentil tortilla wraps, you’ll wonder why you ever reached for store-bought tortillas.
I tried multiple homemade tortilla wrap recipes before I landed on this one. This red lentil tortilla wrap recipe is the quickest and easiest by far.
Ready to get the recipe?
Prep Time: Overnight Soak
Cook Time: 2-3 Minutes
Servings: 6
Calories per Serving: 229
Ingredients
- 1 cup red lentils (uncooked)
- 2 cups water (for soaking lentils)
- 1/2 cup water (for blending)
- 1/4 tsp salt (optional)
- 1/4 tsp turmeric powder (optional, for colour and flavour)
- 1/4 tsp garlic powder (optional, for flavour)
- 1 tbsp olive oil (optional for a softer texture)
Instructions
Soak the Lentils
- Rinse the red lentils thoroughly until the water runs clear.
- Soak them in 2 cups of water for 6+ hours (ideally overnight) until softened.
Blend the Lentils
- Drain the soaked lentils and transfer them to a blender.
- Add 1/2 cup water and blend into a smooth, lump-free batter. The consistency should resemble pancake batter (adjust water as needed).
- Add salt, turmeric, and garlic powder if using. Blend again.
Cook the Wraps
- Heat a non-stick skillet or crepe pan over medium heat. Lightly grease with oil if needed.
- Pour about 1/4 cup of the batter onto the pan and quickly spread it into a thin circle using a spatula or by swirling the pan.
- Cook for 2-3 minutes on one side until the edges lift slightly and the surface looks set.
- Flip and cook for another 1-2 minutes until golden.
Cool and Store
- Transfer the wrap to a plate and cover with a clean kitchen towel to keep them soft.
- Repeat with the remaining batter.
Serving Suggestions
- Use the wraps for tacos, burritos, or sandwiches.
- Stuff with roasted veggies, hummus, or your favourite fillings.
- These wraps are naturally gluten-free, vegan, and high in protein!
Troubleshooting
These wraps can be a bit tricky at first. It took me a couple of times to get great results. If you find the wraps are a bit flimsy, try adding half a cup of ground flaxseed in the mix.
Nutritional Information (Per Wrap)
- Calories: 90
- Protein: 6g
- Carbohydrates: 13g
- Fiber: 4g
- Sugar: 1g
- Fat: 1.5g
- Saturated Fat: 0.2g
- Sodium: 50mg (depending on added salt)
- Iron: 1.5mg
- Calcium: 10mg
Total Calories for the Red Lentil Wrap Recipe
Approximately 540 calories for six wraps (adjust based on number of wraps made).
Key Nutritional Highlights
- Protein: Lentils are a great plant-based protein source.
- Fiber: High in dietary fibre, promoting good digestion.
- Low Fat: Minimal fat content, especially if cooked without added oil.
- Gluten-Free and Vegan: Suitable for a variety of dietary needs.
- Lower Carb than store-bought tortillas: Generally, most over-the-counter wraps are around 22g carbs.
I hope you love these red lentil wraps. These delicious wraps have become my favourite for a lunchtime treat or light evening meal.
