An easy homemade Lentil Quinoa Flatbread recipe that's high in protein and fiber, flavorful, and created by a Registered Dietitian. Stop buying highly processed breads and make these healthy homemade flatbreads instead. Unlike most lentil bread recipes, this one requires just one hour of soaking time! Pair with my High-Protein Vegan Artichoke Dip for a healthy breakfast or snack.
👩🏽⚕️ What about the phytates in lentils and quinoa?
As a Registered Dietitian Nutritionist, I often get asked this question. So, I thought I would address it here.
Phytate is a natural substance in plant foods such as legumes, grains, nuts, and seeds. While it was once believed to reduce mineral absorption, recent studies show this only happens in poor diets. Interestingly, adding onion and garlic to foods high in phytates significantly reduces this effect, which is why this recipe includes onion and garlic powder. Additionally, phytates have antioxidant properties that protect cells from damage, and they have been shown to slow the growth of cancer cells and reduce inflammation.
The lentils and quinoa are ground and then soaked for one hour, which further reduces any anti-nutrient effects.
This satisfying, gluten-free flatbread recipe was inspired by my Gluten-Free, High-Protein Wraps (grain-free), this 4-Ingredient Easy Lentil Bread recipe, as well as these 2-Ingredient Easy Red Lentil Wraps on my site.
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👩🏼🌾 Ingredients
- Red lentils
- Quinoa
- Baking soda
- Extra-virgin olive oil (optional) (brand voted cleanest by Consumer Labs)
- Garlic powder
- Onion powder
- Mustard powder (optional)
- Dried herbs (optional)
See the printable recipe card below for quantities.
Optional longevity spices: long pepper, black cumin seeds, turmeric (the brands I use), and black pepper.
- Black cumin seeds (optional) - Daily consumption shows significant improvements in memory and other cognitive tests within nine weeks compared to a placebo.
- Long pepper (optional) - with the anti-aging compound, Piperlongumine. It has anti-inflammatory properties that are as strong or stronger than anti-inflammatory prescription drugs in preclinical studies.
- Turmeric and black pepper enhance the anti-inflammatory benefits of curcumin.
- Marjoram, from the oregano family, with 50% more antioxidant power than oregano.
🧄 Substitutions
- Garlic - add fresh garlic to the batter by pressing it directly into the mixture
- Dried herbs - marjoram is packed with antioxidants, but feel free to use dried herbs of your choice
- Extra-virgin olive oil - oil is optional, but I recommend using a drizzle of it to improve the texture and prevent sticking
For more healthy dips and spreads, visit my Vegan Condiment Recipes page.
📖 How to Make Lentil Quinoa Flatbreads
For the full recipe with quantities, scroll down to the bottom of the post. This is an overview.
- Grind the lentils and quinoa until a coarse powder forms.
- Transfer the ground lentils and quinoa to a medium bowl. Add water to cover by about 1 inch. Mix well and soak for about one hour.
- Pour the mixture into a fine-mesh strainer over a medium bowl to drain most of the water. Then, hold the strainer under running cold water to rinse the mixture further. Place the strainer back over the bowl to allow the remaining water to drain.
- Transfer the ground mixture to the canister of a food processor. Add mustard powder, garlic powder, onion powder, marjoram, baking powder, olive oil, and water. Blend until the ingredients are incorporated. Set aside for at least 10 minutes.
- Transfer ⅔ cup batter to the baking sheet. Spread into an even layer, about ¼ to ½-inch thick.
- Bake for about 12 minutes, or until the batter is firm to the touch and lightly golden.
✔️ Expert Tips
- Thickness: You can make these flatbreads as thick or thin as you like. Pour the batter onto a greased baking sheet and spread it to your desired shape and thickness. Adjust the baking time accordingly.
- Longevity spices: Add 1 teaspoon long pepper powder, 1-½ teaspoons turmeric, a pinch of black pepper, and 1-½ teaspoons ground black cumin seeds per 1-⅓ cups of lentils used.
- Oil: I recommend adding 2 to 3 teaspoons of olive oil to the batter for texture, but this is optional. However, you must lightly grease the nonstick baking tray, silicone mat, or parchment paper, or these will stick.
- Storage: Refrigerate the remaining batter in an airtight container for up to 5 days. Mix the batter well before using.
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🙋🏽♀️ Recipe FAQs
The batter for these flatbreads can be stored in the refrigerator for up to 5 days. Just remember to mix it well before using it. This way, you can make fresh flatbreads whenever you need them!
Yes! However, you will need to soak the quinoa and lentils overnight. Then follow the recipe as written.
I tested this flatbread recipe with split red lentils. While it may also work with green or brown lentils, I have not tested those variations.
Room Temperature: Store in an airtight container or wrap it tightly in plastic wrap, aluminum foil, or an airtight container. It can be kept at room temperature for 2 to 3 days.
Refrigerator: For longer storage, place the bread in an airtight container or wrap it well and keep it in the refrigerator. It will stay fresh for up to 5 to 7 days.
Freezer: For extended storage, wrap the lentil bread tightly in plastic wrap, then place it in a resealable freezer bag or wrap it again in aluminum foil. Label it with the date and freeze for up to 3 months. To thaw, remove it from the freezer and let it sit at room temperature or in the refrigerator until it’s fully thawed.
Reheating:
To refresh the bread, warm it in the oven at a low temperature (around 300°F or 150°C) for 10 to 15 minutes, or toast individual slices as needed.
🍽️ More Healthy Bread Recipes
🥣 Serve Flatbreads with a Healthy Dip
👩🏽🍳 Made this recipe?
Let me know your thoughts on my high-protein Lentil Quinoa Flatbread recipe by leaving a ⭐️ rating below or sharing them on Instagram.
📖 Recipe
Easy Lentil Quinoa Flatbread Recipe (High-Protein)
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Ingredients
- 1 ⅓ cups split red lentils dry
- ⅔ cup dry quinoa
- 3 cups water for soaking
For the batter:
- 1 teaspoon mustard powder
- 1 ½ teaspoons garlic powder
- 1 ½ teaspoons onion powder
- 1 ½ teaspoons dried marjoram or oregano
- 2 teaspoons baking powder (preferably low sodium)
- 1 tablespoon olive oil (optional but recommended)
- ¼ to ⅓ cup water for a pourable batter but not thin
- Salt to taste
Instructions
- Grind the lentils and quinoa in a coffee or spice grinder, about ½ cup at a time, until a coarse powder forms. Transfer the ground lentils and quinoa to a medium bowl. Add water to cover by about 1 inch. Mix well and soak for one hour.
- Drain: Pour the mixture into a fine-mesh strainer over a medium bowl to drain most of the water. Then, hold the strainer under running cold water to rinse the mixture further. Place the strainer back over the bowl to allow the remaining water to drain.
- Meanwhile, preheat the oven to 360ºF. Use a nonstick baking sheet or line the sheet with parchment paper or a silicon mat. Lightly grease the baking sheet, mat, or parchment to prevent sticking
- Blend: Transfer the ground mixture to the canister of a food processor. Add mustard powder, garlic powder, onion powder, marjoram, baking powder, olive oil, and water. Blend until the ingredients are fully incorporated. Set aside for at least 10 minutes.
- Bake: Transfer ⅔ cup batter to the baking sheet. Spread into an even layer, about ¼ to ½-inch thick. Bake for about 12 minutes, or until the batter is firm to the touch and lightly golden. (Bake on the middle or lower rack.)
Notes
- Thickness: You can make these flatbreads as thick or thin as you like. Pour the batter onto a greased baking sheet and spread it to your desired shape and thickness. Adjust the baking time accordingly.
- Oil: I recommend adding 2 to 3 teaspoons of olive oil to the batter for texture, but this is optional. However, you must lightly grease the nonstick baking tray, silicone mat, or parchment paper or these will stick.
- Longevity spices: Add 1 teaspoon long pepper powder, 1-½ teaspoons turmeric, a pinch of black pepper, and 1-½ teaspoons ground black cumin seeds per 1-⅓ cups lentils used.
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.
Inga says
I would like to try long pepper and black cumin in foods that already have them as an ingredient before buying a bag to cook with. They are new ingredients I haven’t tried and want to be sure I don’t have an allergy tot en,. Are there any ready made food I could buy that has those ingredients like a granola brand I could buy first to try the? I did this with chia seeds
Nisha Melvani, RDN says
Hi. I am not aware of any as they are quite unique ingredients.
Evie sier says
You say grind up the dry lentils. Do t you need to wash them first?
Nisha Melvani, RDN says
No you will wash them later when you strain them.
Deborah Moseley says
Thanks for all the delicious recipes and knowledge you share. Wondering if I could/how to measure using the precooked lentils/quinoa i prep each week )? Often flying by the seat of my pants for quick meals 🤪. Thanks
Nisha Melvani, RDN says
Hi. I have not made these with cooked lentils and quinoa.
Heidi says
Hello. I don't have a dpice grinder. I'm assuming that a food processor might work?
Nisha Melvani, RDN says
I do not think it will get it fine enough unless it is a very small food processor.
Christy Brockett says
So good! I was surprised at how light and fluffy these were. I ate half of one as soon as it was cool enough. I followed the recipe except for cooking my own garbanzo beans because I was cooking some anyway. I used the longevity spices as well.
I made 4 flatbreads about 6x5” and 1/2” thick. The time and temperature was right on. Great flavor and texture; not spicy. Definitely worth the effort.
Nisha Melvani, RDN says
Thank you for your detailed and super helpful comment. I am so glad you enjoyed the recipe.
Ellen K Michel says
These are so delicious — thank you! I didn't do the 2nd rinse, as it took so long the first time. I also saved the liquid and am wondering about using it in a soup (it tastes good). I cooked these on the stovetop in a cast iron pan, and the result was three thin flatbreads about 6 inches in diameter. Thanks for the tips about longevity additions—I used those too. A complex and delicious flavor.
Nisha Melvani, RDN says
Wow! You even got some extra iron into these with the cast iron pan! Sounds delicious. I would discard of the liquid.
Helen says
I’m so excited to make this! However, am not using oils, and especially not heated. Do you have any suggestion that might work for me to enjoy this delicious flatbread? I really can see how it would be a staple in my food world, so I’m very hopeful you have an idea 🙏🏻💜
I’ve made several of your dishes and they’ve all been so yummy - thank you such awesome content - I’m very grateful!
Nisha Melvani, RDN says
Make it without oil in the batter but you need a very good nonstick pan. I would lightly brush the pan with even a little. It will not make a difference to your overall health.
Jasson says
Very nice recipe chef 👍👌👏. Thank you for your effort 🌞😎.
Nisha Melvani, RDN says
So glad you like it. Thank you.
Chelsea says
I made this without a coffee grinder but it still worked. Mild and nutty and tasty.
Nisha Melvani, RDN says
Oh so good to hear! Thank you!!!