Gluten-Free High-Protein Wraps (Mung Beans & Chickpeas)

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Looking for a gluten-free wrap that isn't made from grains? These 6-ingredient high-protein mung bean and chickpea wraps—created by a Registered Dietitian—are the perfect plant-based alternative—no flour, no eggs, no dairy. The batter also doubles as a base for savory mini pancakes, crispy waffles, and fritters. Meal prep–friendly and packed with fiber and plant protein!

Gluten-free wraps made with mung beans and chickpeas.

Made with all healthful and flavorful ingredients, these easy Gluten-Free Wraps will be a staple in your house in no time! This batter can also be used to make baked falafel with mung beans.

Gluten-free wraps, waffles, and fritters made with mung beans and chickpeas.

The high-protein, grain-free batter is truly versatile. It can be stored in the fridge and used to make almost anything!

This high-protein wrap recipe was inspired by my 2-Ingredient Easy Red Lentil Wraps and this Lentil Quinoa Flatbread recipe on my site. See 'How to Sprout Mung Beans' here.

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🌱 Health Benefits of Mung Beans
👩🏼‍🌾 Ingredients & Health Benefits
🥙 Substitutions
📖 How to Make Gluten-Free Wraps (High-Protein + Grain-Free)
✔️ Expert Tips
🛒 Shop Recipe Cookware and Ingredients
🍽️ Related Recipes
🙋🏽‍♀️ Recipe FAQs
👩🏽‍🍳 Made this recipe?
📖 Recipe
💬 Comments

🌱 Health Benefits of Mung Beans

1. High in Plant-Based Protein
Mung beans contain approximately 14g of protein per cooked cup, making them one of the highest-protein legumes. This helps support muscle maintenance, satiety, and metabolic health.

2. Rich in Antioxidants
They’re packed with polyphenols, flavonoids, and phenolic acids that combat oxidative stress and inflammation. In vitro studies show that mung bean extracts can help neutralize free radicals.

3. May Help Lower Blood Sugar
Mung beans contain compounds that slow the digestion of carbohydrates and improve insulin sensitivity, including galactooligosaccharides and protein inhibitors of α-amylase.

4. Supports Heart Health
They are a good source of potassium, magnesium, and fiber, all of which help lower blood pressure and LDL cholesterol.

5. High in Folate and Iron
Mung beans are rich in folate (vitamin B9), essential for cell division and especially important during pregnancy. They also provide non-heme iron, which supports energy and oxygen transport.

6. Easy to Digest (Especially When Soaked or Sprouted)
Unlike some legumes, mung beans are lower in oligosaccharides, which reduces gas and bloating. Soaking or sprouting them further enhances digestibility and nutrient bioavailability.

👩🏼‍🌾 Ingredients & Health Benefits

Below are some notes about the ingredients from me, as an expert in nutrition.

Lemon, garlic, chickpeas, mung beans, spices, baking powder, and cilantro.

Chickpeas are high in plant-based protein, fiber, and key nutrients like iron and folate. They support blood sugar control, digestion, and heart health.
Mung beans contain approximately 14g of protein per cooked cup, making them one of the highest-protein legumes.
Garlic can enhance the absorption of iron and zinc, especially from plant-based sources. This is due to its sulfur-containing compounds, which may help reduce inhibitors like phytates that block mineral absorption.
Baking powder helps make the wraps softer and more flexible by creating tiny air bubbles in the batter. This lightens the texture, prevents them from feeling dense or rubbery, and improves results when using the same batter for pancakes, waffles, or fritters.

See the printable recipe card below for quantities.

🥙 Substitutions

Mung beans - While you can substitute them with an equal amount of dried chickpeas to make plain chickpea wraps, I recommend using mung beans and chickpeas for the best texture and most protein.
Spices - substitute with desired seasonings
Garlic - substitute with 1 teaspoon garlic powder

For more healthy wraps, visit my Healthy Bread Recipes page.

📖 How to Make Gluten-Free Wraps (High-Protein + Grain-Free)

This is an overview. The full instructions are in the recipe card below.

Soaking chickpeas and mung beans in water in white bowls.

Soak: Place the mung beans and chickpeas in a large bowl and cover with room-temperature water, about 2 inches above the legumes. Soak overnight (at least 12 hours)

Soaked chickpeas and moong beans drained in a fine mesh sieve.

Drain and rinse the beans using a fine mesh sieve or colander.

Lemon, garlic, chickpeas, moong beans, spices, baking powder, and cilantro in the canister of a blender.

Combine: Add the soaked legumes to a blender along with the garlic, cilantro, lemon juice, cumin, onion powder, paprika, salt, and water. Sprinkle the baking powder on top.

Blended green mixture in a stainless steel blender.

Blend on high until smooth.

Gluten-free wrap made with mung beans and chickpeas in a skillet.

Cook: Heat a nonstick skillet over medium heat. Pour in the batter and rotate the pan to spread it into a thin, even circle. Cook for about 4 minutes, or until bubbles appear on the surface.

Gluten-free wraps with mung beans and chickpeas on a white plate.

Use a spatula to lift and flip the wrap, then cook the other side for 2–3 minutes, until golden brown.

Gluten-free mung fritters cooking in a cast iron skillet.

For mini pancakes, pour the batter into the wells of a preheated Aebleskiver cast iron pan, filling each cavity about ¾ full. Cover the pan with a lid and cook over medium heat for 3–4 minutes, or until bubbles form and the edges begin to set.

Gluten-free mung fritters in a cast iron skillet.

Uncover, gently flip each piece using a skewer or small spoon, and cook uncovered for another 2–3 minutes until golden and cooked through. To make waffles, pour the batter into a preheated waffle maker and cook according to the manufacturer’s instructions, usually 4–6 minutes, until golden and crisp. Avoid overfilling to prevent overflow.

✔️ Expert Tips

Soak well: Soak mung beans and chickpeas for at least 12 hours to soften and improve digestibility. Don’t skip this step!
Blend thoroughly: A high-speed blender works best for a smooth, pourable batter. Scrape down the sides if needed.
Add water slowly: The batter should be just thin enough to pour, but not runny—too much water will prevent it from setting in the pan.
Use a nonstick skillet: This helps prevent sticking and makes flipping easier. Lightly oil if needed.
Cover mini pancakes: When using an Aebleskiver pan, covering the pan while cooking the first side ensures even cooking and a soft, fluffy center.
Flavor boost: Add fresh herbs, turmeric, or chili flakes for variety.
Batch prep: These wraps freeze well. Let them cool completely, then layer between parchment and freeze in a zip-top bag.
Storage: Refrigerate leftover gluten-free wraps in an airtight container for up to 5 days.

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🙋🏽‍♀️ Recipe FAQs

Can I use more chickpeas instead of mung beans?

Yes! You can use only chickpeas if needed, but use mung beans and chickpeas for the best texture and most protein. Just be sure to soak them thoroughly.

Can I use canned chickpeas for gluten-free wraps?

No. This recipe requires dried chickpeas that are soaked overnight. Canned chickpeas are too soft and will make the batter gummy and unstable.

Why isn’t my wrap setting in the pan?

If the batter is too runny, it won’t hold together. Make sure it’s just pourable—not watery—and that your pan is well-heated before cooking.

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