2-Ingredient Red Lentil Tortillas (Wraps) | No Flour

I originally published this recipe in 2024 and have since updated it with new photos, improved instructions, and extra success tips.

As the father to an infant, easy-to-eat handheld meals like doner kebabs and chicken wraps are my saving grace. And what better way to add an extra dose of essential nutrients to my day than with these yummy homemade red lentil tortillas?!? They’re a snap to make, requiring just two ingredients, a blender, a non-stick pan and about 20 minutes of active prep.

Ingredients & Substitutions

• Dry Red Lentils – The colorful, starchy heart of our lentil wraps. They may also be sold as “masoor dal,” split red lentils, orange lentils or pink lentils depending on where you shop. 
• Water – If possible, start with filtered water for the cleanest taste. Don’t have a filter? You can either boil tap water for 15 minutes ~or~ let it rest on the countertop in a container covered with a light cloth for 12 hours to let the chlorine evaporate.
• Salt – Optional, but recommended for making the lentil flavor pop. 

This is just a short review of the ingredients; for the complete recipe, including quantities, scroll down to the recipe card 👇

What kind of lentils are best for wraps?

This red lentil tortilla recipe works best with split red lentils because they soften quickly, blend into an ultra-smooth batter, and cook up into flexible, pliable wraps that mimic the feel of traditional flour tortillas. Their mild flavor also keeps the final result neutral enough for both savory and sweet fillings.

You can experiment with other varieties, but the results won’t be the same. Your best bet is yellow lentils (also known as moong dal), which are similar in softness and cook-down but have a slightly sweeter flavor. 

Brown, green, le puy, and black/beluga lentils, on the other hand, are much firmer and don’t break down the same way. They won’t blend as smoothly, and the batter will be too gritty, leading to lentil flatbreads that crack, crumble, or feel more like lentil pancakes than wraps.

How to Make Red Lentil Tortillas

Watch the full video to learn how to make the BEST Red Lentil Wraps recipe.

Prefer the written recipe? Scroll down to the recipe box 👇

Optional Variations & Dietary Adaptations

• Flavor Boost – Mix your favorite spice cabinet staples directly into the batter for red tortillas that pack a little extra personality. Garlic powder, cumin, smoked paprika, chili powder, dried oregano, or Italian seasoning are all fantastic! Start with ¼-½ teaspoon and adjust to taste.
• Cheesy – Stir a few tablespoons of nutritional yeast into the batter for a savory, cheese-like flavor, or sprinkle finely shredded cheese onto the tortillas as they cook for melty, quesadilla-style edges.
• Herby – Add finely chopped fresh herbs like cilantro, parsley, chives, or basil to the blended batter for a pop of color and flavor.
• Spicy – For a little heat, blend in a pinch of cayenne, chili flakes, or even a few shakes of your favorite hot sauce.
• Sweet – If you’re using the lentil flatbreads for breakfast (like banana wraps, nut butter roll-ups, or French-style crepes), skip the savory spices and add a tiny splash of vanilla or a pinch of cinnamon instead.
• Higher-Protein Boost – Add 1-2 tablespoons of hemp seeds or ground flaxseed before blending. They’ll add a subtle nutty flavor while increasing fiber and protein.
• Thinner or Thicker – Adjust the hydration to change the texture. Add a splash more water for thinner tortillas or blend in an extra tablespoon or two of lentils for sturdier lentil flatbreads.

Expert Tips & Tricks 

• Rinse your lentils well. Red lentils can be a bit dusty, so give them a quick rinse before soaking to ensure a cleaner flavor and smoother batter.
• Soak for the full time. A minimum of 2-3 hours (or overnight) helps the lentils soften enough to blend into a silky, pourable batter. Shorter soak times can lead to gritty lentil tortillas.
• Blend until completely smooth. Don’t stop blending when it just looks combined; keep going until the batter is truly velvety. A high-speed blender works best, but a food processor can work with a slightly longer blend time.
• Perfect the pan temperature. Medium heat is ideal. Too hot, and the tortillas brown before they cook through; too cool, and they’ll stick or become rubbery.
• Let them rest. After cooking, stack the tortillas under a clean kitchen towel. The trapped steam keeps them soft and flexible.
• Wraps sticking to the pan? This usually happens when:
  • The pan isn’t truly non-stick.
  • The heat is too low or too high.
  • The wrap is flipped too early.

Try preheating the pan thoroughly, waiting until the surface of the tortilla looks dry and the edges lift slightly before flipping. Adding a very thin layer of oil can also help if your pan isn’t naturally slick.

How to Serve Lentil Tortillas

These red lentil tortillas are a perfect stand-in for traditional flour or corn tortillas. Use them as soft taco shells and fill them with grilled chicken, sautéed veggies, roasted sweet potatoes, beans, or your favorite taco-night fixings.

Not in a Tex-Mex mood? Load them up with hummus or baba ganoush, greens, and roasted vegetables for a nutritious lunch, or try deli turkey, cheese, and crunchy veggies for a high-protein snack. Because they’re sturdy yet flexible, they roll beautifully without cracking—ideal for meal prep or lunchbox-friendly wrap recipes.

For breakfast, these red lentil wraps make a great base for breakfast burritos stuffed with scrambled eggs. For a sweet breakfast crepe, add almond butter and banana slices, a drizzle of honey, or Greek yogurt and berries for a high-protein morning treat.

And don’t forget snacks and appetizers! Slice the cooked tortillas into wedges and pan-crisp them for homemade lentil “chips” to pair with guacamole, Greek tzatziki, or sour cream dip. You can also turn them into mini toaster oven pizzas by topping with homemade tomato sauce and cheese, or use them as a lentil flatbread for Mediterranean meals.

Storage & Reheating

• Make-Ahead: Blend the batter and store it in the fridge for up to 24 hours. It may separate slightly, so give it a good stir before cooking.
• Refrigerator: Store cooked red lentil wraps in an airtight container in the fridge for 3-4 days.
• Freezer: For longer storage, freeze the wraps for up to 2 months. Layer parchment or wax paper between each wrap to prevent sticking.
• Reheat briefly in a dry skillet over medium heat or the microwave until warm and pliable.
  

FAQs

More Flatbread & Wrap Recipes 

• Healthy Oatmeal Wraps (Crepes)
• Healthy Quinoa Wraps (Gluten-Free)
• Quick and Easy Flatbread Recipe (No Yeast)

More Lentil Recipes

• Lentil Curry (Lentil Dahl)
• Healthy Lentil Patties
• Easy Lentil Soup