These red lentil wraps are my shortcut for breaking out of a sandwich rut without adding more bread to the mix. They’re soft, protein-packed, naturally gluten-free, and ridiculously easy once you know the soak-blend-cook rhythm. Add spiced chickpeas, crisp veggies, and a bright yogurt sauce, and you’ve got a wrap that feels fresh but still filling.
These protein-packed wraps don’t need any flour!
Growing up in India, we would make “chillas” (aka savory lentil-based wraps), and I don’t even need to mention dosas, one of my primary food groups. While I’m not trying to recreate dosa here (that’s an art form), this recipe borrows the idea of turning lentils into a simple batter that becomes your wrap.
Here’s what makes this version work in real life: no fermentation, no fuss. Soak the lentils while you go about your day, blend with a pinch of spice, and cook like pancakes. The wraps come out tender and sturdy enough to hold a saucy filling without falling apart. And the filling? It’s built on everyday pantry heroes—chickpeas, bright veggies, warm spices—finished with a cooling herbed yogurt that ties it all together.
If you like this kind of practical but flavorful cooking, you’ll love my Ethiopian Misir Wot and dal tadka—both recipes that respect your time but never skimp on flavor.
Ingredients and why they matter
Red lentils are the star of this dish—protein-rich, gluten-free, and perfect for a flexible, flavorful wrap. Turmeric and cumin add warmth, while avocado oil helps crisp them up. The veggie-chickpea filling brings crunch and spice, and the herbed yogurt sauce adds a cool, tangy finish.
Full ingredient list and detailed instructions in the recipe card.
- Red lentils: Split red lentils, also known as masoor dal, are the base for the wraps. Soak them long enough (3+ hours), and they blend into a batter that cooks up soft but flexible.
- Turmeric + cumin seeds: Small additions that make the wraps taste layered, not bland. The turmeric adds color and earthiness, while cumin gives a subtle warmth.
- Chickpeas: The backbone of the filling. They add protein and bulk but stay tender when warmed with spices. Mash half for a softer filling, leave whole for more bite.
- Smoked paprika + ground cumin: They bring depth and that hint of smokiness that makes this feel cozy without meat.
- Greek yogurt: Creamy, tangy, and the perfect counterpoint to warm spices. Swap with plant-based yogurt for a vegan version.
- Fresh herbs: Cilantro is classic, but dill or mint can completely change the flavor profile of the sauce.
- Add greens: Toss in spinach or kale with the veggies for extra nutrition without extra work.
TIPS & TRICKS
Shruthi’s top tips
- You have to soak the lentils for at least 3 hours, or ideally overnight, for the smoothest batter. Undersoaked lentils = gritty wraps.
- Batter should pour easily, like pancake batter. Add a splash of water if it’s too thick.
- Medium heat gives wraps time to cook through without burning the edges.
- Let the wrap release naturally before flipping—if you rush it, it will tear.
- Right after you pour the batter, tilt the pan to spread it into an even circle.
- Make the batter and filling ahead. Cook wraps fresh for the best texture.
- Freeze cooked wraps between parchment sheets. Reheat on a dry skillet.
How to make red lentil tortillas
- Rinse and soak red lentils for 3–4 hours (or overnight), then drain and blend with fresh water, turmeric, salt, and cumin until smooth and pourable.
- Heat a nonstick or cast-iron skillet over medium heat and lightly grease it with oil. Pour in ¼ to ⅓ cup of batter, swirl it into a thin circle, and cook for 2–3 minutes per side, until golden and set. Repeat with the remaining batter.
- For the filling, sauté sliced onion in olive oil until soft, then add garlic, carrots, and bell pepper. Cook until tender, then stir in cumin, smoked paprika, salt, and chickpeas. Heat through, add lime juice and cilantro, and remove from heat.
- Whisk together yogurt, lime juice, garlic powder, cilantro, and salt. Thin with water if needed.
- To assemble, layer the filling in a lentil wrap, drizzle with herbed yogurt sauce, and fold or roll. Serve warm.
How to serve high protein wraps
Red lentil wraps are a total win for lunch, dinner, or meal prep on the go. Pair them with a homemade caprese salad or coleslaw for a satisfying meal. Want to level it up? Add some sweet potato skins, a scoop of eggplant hummus, or juicy fresh fruit on the side. They’re fun to customize, easy to pack, and seriously delicious anytime!
Storage and reheating suggestions
Store wraps, filling, and sauce separately in the refrigerator for up to 3 days. Reheat the wraps in a nonstick skillet with a bit of oil to bring back flexibility before filling. Freeze cooked wraps between layers of parchment for up to 1 month.
More high-protein lentil recipes
If you love lentils, wait ‘til you try these protein-packed favorites!
Misir Wot – Ethiopian Red Lentil Stew
Instant Pot Mulligatawny Soup
Vegan Bolognese
Vegan Shepherd’s Pie
Red Lentil Wraps
Equipment
- 1 High-speed blender
Ingredients
For the wraps:
- 1 cup red lentils, masoor dal
- 1¼ cups water, for blending
- ¼ teaspoon turmeric
- ½ teaspoon salt, adjust to taste
- ½ teaspoon cumin seeds, optional
- 1 tablespoon avocado oil, for cooking
For the filling:
- 1 tablespoon olive oil
- 1 small red onion, thinly sliced
- 2 cloves garlic, minced
- 1 cup shredded carrots, about 1 medium carrot
- 1 bell pepper, thinly sliced
- 1 teaspoon ground cumin
- ½ teaspoon smoked paprika
- ¾ teaspoon salt, adjust to taste
- 1 can chickpeas, 15-ounce, drained and rinsed
- 1 tablespoon lime juice, approx juice of ½ lime
- ½ cup chopped cilantro, optional
For the herbed yogurt sauce:
- ¾ cup plain Greek yogurt
- 1 tablespoon lime juice, leftover lime juice from ½ lime
- 1 tablespoon cilantro, finely chopped
- ½ teaspoon garlic powder
- ¼ teaspoon salt
- Water, to thin, if needed
Instructions
- Rinse the red lentils well and soak in water for at least 3 to 4 hours (or overnight). Drain and blend with 1¼ cups fresh water, turmeric, salt, and cumin seeds until smooth and pourable.
- Heat a nonstick or cast iron skillet over medium heat and lightly grease with oil. Pour ¼ to ⅓ cup batter into the pan and swirl into a thin circle. Cook 2 to 3 minutes until golden underneath, then flip and cook for another 1 to 2 minutes. Set aside and repeat with remaining batter.
- Heat olive oil in a skillet over medium heat. Add sliced onion and sauté for 3 to 4 minutes until softened. Add garlic, carrots, and bell pepper. Cook for 5 minutes until tender.
- Stir in cumin, smoked paprika, and salt. Add the chickpeas and cook for 2 to 3 minutes until heated through. Stir in lime juice and chopped cilantro (if using), then remove from heat.
- In a bowl, whisk together yogurt, lemon juice, herbs, garlic powder, and salt. Add water as needed to reach your preferred consistency.
- To assemble, lay a lentil wrap on a plate. Spoon chickpea filling down the center, drizzle generously with the herbed yogurt sauce. Fold or roll and serve warm.
Notes
- The lentil batter can be made a day ahead and stored in the fridge.
- Wraps can be frozen between parchment and reheated on a dry skillet.
- Swap cilantro in the sauce with dill or mint for a twist.
- You can mash some of the chickpeas for a softer filling if preferred.
- Storage: Store wraps, filling, and sauce separately in the refrigerator for up to 3 days.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
I haven’t yet tried it but I know my mom will love this. Thank you so much.