2 Ingredient Red Lentil Wraps
2 Ingredient Red Lentil Wraps (Gluten Free, Vegan, Oil Free)
If you’ve been searching for the perfect healthy wrap that’s gluten free, flourless, and made with simple whole foods, your answer is right here. These 2 ingredient red lentil wraps are soft, bendy, protein packed, and made with just red lentils and water. That’s it. No flour. No oil. No gums or binders. Just two pantry staples blended into the easiest gluten free wrap you’ll ever make.
These wraps have gone viral for a reason. They’re completely plant based, naturally gluten free, budget friendly and work like a dream for burritos, tacos, lunch wraps or breakfast crepes. And if you’re eating whole food plant based or avoiding store bought options with long ingredient lists, this recipe is about to change your life.
What Are Red Lentil Wraps
Red lentil wraps are a naturally gluten free alternative to flour tortillas. Made from soaked red lentils blended with water, they cook into flexible, soft wraps you can fill, fold, and enjoy however you like.
They work great for wraps, tacos, burritos, savory crepes, and even breakfast roll-ups. Since they’re made with whole lentils, they’re high in plant protein and fiber too.
Why You’ll Love This Recipe
- Made with just 2 ingredients
- Completely gluten free and flourless
- Vegan and oil free
- High in protein and fiber
- Super budget-friendly
- Great for meal prep
- Naturally nut free and soy free
Ingredients You’ll Need for These 2 Ingredient Red Lentil Wraps
- Red lentils — split or whole (split blend faster)
- Water
- Optional: pinch of salt
That’s really it. No flour. No eggs. No oil. Just the power of plants.
Want to level them up? You can season the batter with spices like garlic powder, onion powder, cumin, turmeric, or herbs to suit your taste.
How to Make 2 Ingredient Red Lentil Wraps
the surface looks dry.
How To Use These Wraps
These 2 Ingredient Red Lentil Wraps are incredibly versatile. You can fill them with anything you’d put in a tortilla or flatbread. Here are a few favorite combos:
Savory Options
Avocado Tomato Wrap
Mashed avocado, sliced tomato, a squeeze of lemon juice, and a sprinkle of salt and black pepper. Add red onion or cucumber for extra crunch.
Creamy Veggie Wrap
Hummus or vegan cream cheese, roasted bell peppers, baby spinach, and a drizzle of tahini or olive oil..
Tofu Breakfast Wrap
Tofu scramble, greens, salsa, and avocado. Great for meal prep.
Sweet Option
Banana Wrap
Peanut butter, sliced banana, cinnamon, and a sprinkle of chia or hemp seeds. Delicious and kid-friendly.
Pro Tips
- Soaking the lentils is non-negotiable. It helps them blend into a super smooth batter
- Use a good non-stick pan. These wraps don’t have any fat, so a clean pan is key
- If the batter feels too thick, add a splash of water. It should pour easily and spread thinly in the pan
- Don’t rush the cook time. Let each side firm up before flipping for the best texture
- Stack wraps as they come off the pan to keep them soft and flexible
Frequently Asked Questions About 2 Ingredient Red Lentil Wraps
Yes soaking helps the lentils soften, blend smoothly, and cook properly. If you’re short on time, soak in boiling water for 30 minutes as a shortcut.
Yes. Let them cool completely, then layer with parchment paper and freeze in an airtight bag or container. They thaw beautifully.
Up to 5 days. Store in a sealed container and reheat in a dry skillet to bring back their flexibility.
No. Only red lentils work for this recipe. Other types don’t break down the same way and won’t produce the right texture.
Save This Recipe
This is the kind of recipe you’ll want to make on repeat. It’s perfect for quick lunches, light dinners, or meal prep for the week. You can fill these wraps a hundred different ways and they’ll never get boring.
Looking for something to fill them with? Try my Crispy Lentil Veggie Patties.
For more plant-based recipes and kitchen inspiration, visit DrVeganBlog.com.
2 Ingredient Red Lentil Wraps
Ingredients
- 190 g (1 cups) red lentils
- 475 ml (2 cups) water
- Pinch of salt, (optional)
Equipment
- Blender
- Non-stick skillet
- Spatula
- Measuring cup or ladle
Instructions
- Soak Lentils Place red lentils in a blender jug or bowl. Cover with plenty of water (at least 5 cm above the lentils) and let soak for at least 3 hours or overnight. This softens the lentils and improves the texture of the wraps.
- Rinse and Drain After soaking, drain the lentils using a fine mesh strainer and rinse well under cold water. This removes excess starch and helps with digestion.
- Blend Batter Add the soaked and rinsed lentils to a high-speed blender along with 2 cups (475 ml) of fresh water. Add a pinch of salt if desired. Blend on high speed for about 1 to 2 minutes until completely smooth and runny. The batter should be thin and pourable, like crepe batter.
- Preheat the Pan Heat a non-stick skillet over medium heat for about 2 to 3 minutes. Ensure it’s fully heated before pouring the batter to prevent sticking.
- Pour and Spread the Batter Use a ladle or 1/3 measuring cup to scoop batter into the center of the pan. Immediately spread it into a thin circle using the back of a spoon or ladle, moving in outward circles. Aim for even thickness.
- Cook the First Side Let the wrap cook undisturbed for 4 to 5 minutes until the edges start to lift, the surface looks dry, and it releases easily from the pan. Do not flip too early.
- Flip and Cook Second Side Carefully flip the wrap using a spatula and cook for another 3 to 4 minutes. If the wrap is browning too quickly, reduce heat to medium-low.
- Repeat and Stack Transfer the cooked wrap to a plate and cover with a clean kitchen towel to keep it warm and soft. Repeat the process with the remaining batter. Stack wraps to maintain flexibility.
- Serve or Store Serve immediately with your favorite fillings, or let cool completely before storing in the fridge or freezer.
Notes
- Use split red lentils (masoor dal) for quicker soaking and easier blending. Whole red lentils work too but may require a longer soak.
- Add flavor variations like garlic powder, turmeric, cumin, or nutritional yeast directly to the batter if desired.
- If your pan isn’t truly non-stick, brush very lightly with oil or use a nonstick spray to prevent sticking.
- Batter can be refrigerated for up to 2 days before cooking.
Nutrition
Hi. I tried to make these tonight and it did not go well. I had to cook them on one side for about 10 minutes to be able to flip them. Then, I had to cook it for 6 minutes on the other side. They turned out crispy, however, I was able to fold one enough after adding avocado, lettuce, etc. I still have some batter leftover, so if you have any suggestions, that would be great. The flavor was great! Thanks.
Don’t cook.
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my favourite way to make wraps! super simple, healthy AND tasty.