2-Ingredient Gluten-Free Red Lentil Wraps made with flax seeds and red lentils. Low-carb, vegan, healthy, and foolproof. These clean, preservative-free homemade wraps are freezer-friendly and budget-friendly. Plus, they're a good source of protein, iron, and fiber. Gluten-free, grain-free, flour-free, dairy-free, and vegan!
(Note: You can make these wraps without flax seeds. See substitute section below.)
These easy homemade lentil wraps turn out perfectly every time. The recipe is very forgiving, and the batter is easy to work with. There is no dough to knead, or cutting circles from dough with this Easy Red Lentil Wrap recipe.
Moreover, this is not your ordinary red lentil wrap! Ground flaxseeds ensure that red lentil batter is just the right texture, so they do not fall apart. Plus, you get extra nutrients from the flax seeds, and the added fiber leaves you feeling fuller for longer, which is why these red lentil flax wraps are so satisfying.
This vegan red lentil wrap recipe was inspired by my Gluten-Free High-Protein Wraps (made with mung beans), this 4-Ingredient Easy Lentil Bread recipe, and my Quinoa Lentil Flatbread recipe. They're perfect for making these 20-minute High-Protein Veggie Wraps.
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👩🏼🌾 Ingredients
- Whole flax seeds are rich in omega-3 fatty acids and fiber. They are one of the best plant-based sources of alpha-linolenic acid (ALA). The flax seeds are ground before soaking to make the batter for these Red Lentil Flaxseed Wraps. Ground flaxseeds are more heat stable than whole flax seeds, so less of the nutritionally valuable omega-3s are destroyed upon cooking. Flaxseeds are known for their heart-healthy properties, as well as their ability to help control blood sugar levels.
- Red lentils come either split or whole. Split red lentils are a variety of lentils that have been hulled and split in half. They are small and lens-shaped, with an orange or reddish-orange color. Whole red lentils are similar in shape, but with a reddish-brown or tan outer seed coat that remains intact. Whole red lentils have a longer cooking time and require a longer soaking time. For this recipe, use split red lentils, and the soak time is 4 hours. Red lentils are high in protein, fiber, and iron. They give these Red Lentil Flaxseed Wraps a very favorable nutrition profile.
See the printable recipe card below for quantities.
🌱 Substitutions
- For red lentils only: Omit the flax seeds entirely and use 1 cup red lentils and 2 cups water. Soak for at least 6 hours. Then follow the recipe instructions as written. Use a drizzle of oil to cook them so they do not stick.
- Flax seeds - Use golden or brown flax seeds. The golden variety is less bitter and tastes much better, but either will work.
- Red Lentils - Use split red lentils as they require a shorter soaking time of just 4 hours.
- Seasonings - add garlic powder, onion powder, turmeric, or desired seasonings
- Sweetener: If you plan on using these red lentil wraps for sweet fillings or toppings, you can add a small amount of sweetener (maple syrup, coconut sugar, cane sugar, agave) to the batter. Note that sugars will lead to more browning and a risk of burning.
Serve with my creamy gluten-free White Bean Hummus for a delicious combo. Visit my Vegan Side Dish Recipes page for more easy sides.
📖 How to Make Gluten-Free Red Lentil Wraps
- Transfer ½ cup flax seeds to a high-speed blender.
- Grind them until a fine powder forms.
- Add ½ cup rinsed split red lentils.
- Add 2 cups of room-temperature water. Set aside to soak for 4 hours. Do not drain.
- Blend on high until smooth. The batter should be similar in texture to a crepe batter, but slightly thicker. It should be smooth, lump-free, and pourable, but not watery.
- Heat a nonstick or seasoned cast-iron skillet over medium-high heat. Once the pan is hot, pour in one-half cup batter into the center. (Optional: Add a drizzle of oil when heating the pan. This is not required for a good quality nonstick skillet.)
- Immediately swirl the pan around to create a thin, even layer of batter, and reduce the heat to medium. Cook the wrap for about 5 minutes, or until bubbles start appearing on top, the edges start pulling away from the pan, and the bottom releases effortlessly.
- Flip and cook the red lentil wrap for about 4 minutes more, or until golden brown, pressing down on the top occasionally with the flat side of a spatula so the inside cooks through. Set aside to cool before serving.
💡 Expert Tips
- Use fresh flax seeds for the best-tasting red lentil wraps.
- Do not drain the soaked lentils and flaxseed meal. Blend them in the water they were soaked in.
- The batter may thicken as the ground flax seeds sit in the water, waiting to be cooked. Add more water as needed to maintain a pourable consistency.
- Use a nonstick skillet, and make sure it is hot before adding the batter. This way, the red lentil wraps will not stick at all. Wait until bubbles start forming on top, and the sides easily release before flipping them over. The spatula will easily slide under when they are ready to flip. Grip one side of the wrap and flip using your hand, or use a wide spatula.
- Use a large nonstick pan so the batter spreads thinly.
- Oil is not essential for cooking these lentil wraps if you have a good quality nonstick pan. However, it is helpful to add a drizzle for cooking.
- Storage: Store the cooled wraps in an airtight container at cool room temperature for 2 days, in the refrigerator for 4 days, or in the freezer for 3 to 4 months. For freezing, stack the wraps with pieces of parchment paper in between to avoid them from sticking, and freeze them together in a Ziploc or freezer-safe airtight container.
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🙋🏽♀️ Recipe FAQs
For red lentils only: Omit the flax seeds entirely and use 1 cup red lentils and 2 cups water. Soak for at least 6 hours. Then follow the recipe instructions as written. Use a drizzle of oil to cook them so they do not stick.
These red lentil wraps have 6 grams of protein per wrap.
Reheat the wraps in a microwave on medium power for 30-second intervals, or on the stovetop in a skillet until warm on both sides, or in an oven or toaster oven at 350ºF. Reheat them individually, or in a stack by placing them under aluminum foil in the oven for 10 to 12 minutes at 350ºF.
The batter is best used right away, as the consistency thickens over time because of the ground flaxseeds. If you choose to store any remaining batter, refrigerate it in an airtight container for up to 24 hours. Add water to obtain the correct consistency before using.
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Gluten-Free Red Lentil Wraps
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Ingredients
- ½ cup flax seeds golden or brown
- ½ cup dried split red lentils rinsed and drained
- 2 cups water
- Drizzle of olive oil optional
- Salt to taste
Optional seasonings:
- Dash of garlic powder
- Dash of onion powder
- Dash of paprika
Instructions
- Grind: Transfer the flax seeds to a high-speed blender. Grind them until a powder forms.
- Soak: Add the lentils and the room temperature water. Set aside to soak for 4 hours. Do not drain.
- Blend in a high-speed blender until smooth. The batter should be similar in texture to a crepe batter, but slightly thicker. It should be smooth, lump-free, and pourable, but not watery. Add salt to taste.
- Cook: Heat a nonstick or seasoned cast iron skillet over medium-high heat. (Optional: Add a drizzle of oil.) Once the pan is hot, pour in one-half cup batter into the center. Immediately swirl the pan around to create a thin, even layer of batter, and reduce the heat to medium. Cook the wrap for about 5 minutes, or until bubbles start appearing on top, the edges start pulling away from the pan, and the bottom releases effortlessly. Flip and cook for about 4 minutes more, or until golden brown, pressing down on the top occasionally with the flat side of a spatula so the inside cooks through.
Notes
-
- For red lentils only: Omit the flax seeds entirely and use 1 cup red lentils and 2 cups water. Soak for at least 6 hours. Then follow the recipe instructions as written. Use a drizzle of oil to cook them so they do not stick.
- The batter will thicken as the ground flax seeds sit in the water waiting to be cooked. Add more water as needed to maintain a pourable consistency.
- Use a large nonstick pan and make sure it is hot before adding the batter.
- Oil is not essential for cooking these lentil wraps if you have a good quality nonstick pan. However, it is helpful to add a drizzle for cooking.
- Store the cooled wraps in an airtight container at cool room temperature for 2 days, the refrigerator for 4 days, or the freezer for 3 to 4 months.
Nutrition
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
Rowena says
Hi, I'm curious why this recipe doesn't drain the water from the soaked lentils. Wouldn't draining reduce the anti-nutrients that are released from the lentils during the soak?
Nisha Melvani, RDN says
Hi. Because it won't work as well if you do! The texture is different but you can do this if you prefer.
Nisha Melvani, RDN says
Heating also reduces the phytic acid.
Lara says
Delicioso,no pensé que quedarán tan ricas, las rellene con pimiento, cebolla morada y queso. Solo creo que me quedo muy densa la pasta y tardaron en cocinarse,pero ajustare el agua para la próxima, gracias por una receta deliciosa.
Nisha Melvani, RDN says
Gracias por tu comentario útil.
diana vanderslice says
Love these- and they freeze great.
thanks for all you do and share with us.
Nisha Melvani, RDN says
Thank you for taking the time to let me know how they froze. Appreciate you!
Lonni Tanner says
Excellent. Easy. Foolproof, just like you said. By my second try, I nailed it. Neutral flavor, which I liked because the toppings were the stars. You think it could be the base of pizza?
Nisha Melvani, RDN says
Hi. Thank you. I have a feeling that the sauce might be too much for the light texture. If you did a pesto sauce, that could work!
Jenne Balla says
I don't know why but mine didn't cook through. Was soggy in the middle no matter how long I cooked them. lol Very tasty and healthy! Hopefully next time I will figure it out!
Nisha Melvani, RDN says
Oh no. I am not sure why. Can you get this to spread thinner? You want them to be thin and even.
Gina says
I haven’t tried the recipe yet. I have a bunch of lentils but not the red ones. Do you have to use the red lentils?
Nisha Melvani, RDN says
Some people have made it with brown but I have not tested it myself.
Suzanne Stanton says
These are delicious!! I love the flavor and the texture, and look forward to adding various other nutrients and flavors to the batter to see how they turn out, too.
Nisha Melvani, RDN says
Thank you. I am thrilled you liked them.
Sarah says
I've been experimenting with lentil wraps, pancakes and breads for awhile based on Dhokla recipes. I tried these red lentil wraps today. I felt like mine had a little too much flax. I may have had the proportions wrong though since I soaked the flax and the lentils separately then blended them all together, rather than grinding the flax first. I used the Dokla seasonings I love. I'm going to try them again with maybe 20-30 % flax to lentil ratio. Seasonings I used: I blended in a pinch of turmeric, black pepper, some fresh parsley and cilantro, pickled jalapenos, and the juice of a lemon, for a savory flavoring. I like to ferment my batter, so I added probiotics (I opened 2 capsules for probiotics, but could use yogurt or kefir) and left them to ferment overnight. I leave room at the top for expansion! The batter was just right and they are delicious.
Nisha Melvani, RDN says
Thank you for your feedback! I am glad you enjoyed them!
Poulina Kalushner says
Love your resepies. What mixer do you use? Please tell us more about kitchen tools you [email protected]
Nisha Melvani, RDN says
Hi! They are all linked here on my webssite under the Shop tab: https://cookingforpeanuts.com/vegan-cookbooks/ Scroll down to my favorite kitchen tools.
Paola says
Looks really good and will t rey it but wanted to double check is it 128 cal for each wrap? Or 128cal for the 6 wraps? Thanks,
Nisha Melvani, RDN says
They are very satisfying and substantial. It is for one.
Laura says
I am going make this tomorrow.
Nisha Melvani, RDN says
Yay enjoy!
Lil says
I only have moong dal. Do you think that would work?
Nisha Melvani, RDN says
I haven't tested that but you would need to soak it for longer.
Val says
These are great! I made them for the first time today, I used a cast iron pan and it worked quite well. Think my technique will improve with practice. This is the most successful recipe for lentil flatbreads I have found. The others I tried stuck to the pan.
Nisha Melvani says
Yay! I'm so glad they worked out and that you like the recipe. Technique definitely improves with each batch. Have a fabulous week.
Tim says
Since the water is not in the recipe ingredients it's hard to tell how much to add. I did the half recipe button which changed the flax and lentil amounts but I assume that's 1 cup water at that point?
Nisha Melvani, RDN says
That's a good point! I just added the water to the ingredients list. Thank you. Yes, 1 cup for one-half recipe.
Shirlee says
If I only have ground flax seed, how much do I use?
Nisha Melvani, RDN says
They roughly double so use around 1 cup ground.
Jessica says
Can you use ground flax seeds instead of grinding them yourself and if so, what would the amount be? 1/4 cup?
Nisha Melvani says
I tested it with grinding my own but you can try it with 3/4 cup flaxseed meal. It should work.
Kaitlyn says
Hi Nisha, I had a problem with these. I was so excited for them but I couldn't get them to hold together in the pan, and they didn't seem to ever cook through even if I left them a long time. I'm not sure what I'm doing wrong...the only differences from the recipe in my own recreation of them were leaving the batter a couple days in the fridge (I added water to loosen the batter when I was cooking them) and using pre-ground flax meal instead of the whole flax seeds I grind myself, which you said was an option in your Instagram reel. Do you have any tips or suggestions?
Nisha Melvani says
Hi. I'm sorry to hear this. I don't suggest leaving the batter in the fridge for so long. Also, you want it quite thick so do not add too much water. I tested this with grinding the flax seeds myself. Also, it helps to press down on them with a spatula when cooking. I hope this helps. Let me know.
Elizabeth says
Lentils taste like lentils. I hope these will taste good with the bean burger distraction I put in them tonight. I wasted some batter using the wrong frying pan. We bought a nonstick last night and I’m having success frying them today. Kinda fun. Hurray!!
Nisha Melvani, RDN says
Add the spread I shared with it. Delicious!
Jeanette says
first 3 times I made these were perfect. last three times the wraps didn't cook through no matter how long I cook. I used pre ground flax seeds each time. Last three times was a new bag of flax meal of the same kind and brand
Nisha Melvani, RDN says
Hmmm that's so strange. I'm not sure why it changed.
Maneesha says
This was great, Nisha! I added some ground cumin and kashmiri chili powder as well, and it turned out great! Super soft! I also got your cookbook and made the cauliflower & sweet potato curry - turned out divine! Thank you so much!
Nisha Melvani says
Awww thank you so so much for your comment and your support. Enjoy the cookbook.
Sarah says
These sound lovely, tried to make them though and they just kept sticking to the pan, non-stick pan with a bit of oil. The mix was quite thick and didn’t really run in pan so added more water but still didn’t help. Any advice?
Nisha Melvani says
Hi. Do you have a good quality nonstick pan? I love the Ozeri non-toxic line. Also, when cooking them, leave the heat fairly high and wait until you see the edges start to release and it's easy to slide a spatula underneath. At that point, I find it easiest to use my hand, grip the edge and pull up and flip. Hope this helps. Also, did you use split red lentils?