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
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
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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 only an estimate. Nutritional values may vary depending on factors such as product types and brands used.
Taty says
Thank you for creating such an healthy option.
Nisha Melvani, RDN says
Thank you for making them! Have a great evening.
Almerinda says
Do you add the ground flax seed to the lentils AND soak both together for the 4 hrs?
Nisha Melvani, RDN says
Yes! Exactly.
Mary says
I just bought a bag of pre-ground flax. I just learned whole flax is better and grind it myself as needed but I would like to use this up before I buy more. Would the measurement still be 1/2 a cup?
Nisha Melvani, RDN says
Actually, studies show their nutrient content is pretty much equivalent as long as it comes in a dark container and you refrigerate or freeze it once open. Use the same ½ cup measurement for pre-ground flaxseed. Ground flax and whole flax have nearly the same density by volume, so the substitution works fine in recipes.