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Red Lentil Wraps

These awesome protein filled, plant based wraps are only two ingredients and they roll like a dream! Our grocery store shelves are filled with breads, wraps, and tortillas that have all kinds of ingredients we can’t even pronounce!

Most of the time the flours used in wraps are bleached and stripped of nutrients and the whole grain in order to make them more shelf stable and widely reproducible. Great for food manufacturers but our bodies pay the price.

When I made the decision to makeover my lifestyle in 2017 and amassed a following as I lost 125 pounds in one year, one of the things I got wise to was the fact that my family was consuming very little actual nutrients in our daily diet because everything we were eating was very processed. In an attempt to get out of this cycle, I began to find ways to make our favorite foods at home with healthier ingredients.

Red Lentil Wraps instantloss.com

That was years ago and I am proud to report that not only was weight loss a side effect of us changing our daily diets but my depression, anxiety, and auto immune disease all went into remission. Even the keratosis pilaris on my arms, frequent battle with constipation, and joint pain has all cleared up!

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The benefits of real, Whole Foods, are unmatched and undefeated. As Socrates says, “let food be they medicine, and medicine thy food.”

Wraps were a common thing that we ate before our diet change. I loved the ones from Chick-fil-A and often opted for wraps over burgers or sandwiches. Over the years I’ve tested many different “wrap” recipes but i’ve never been able to recreate the soft, moldability, without gluten until now!

Red Lentil Wraps instantloss.com

These amazing wraps are made with red lentils! Red lentils are decorticated, which means the outer shell has been removed. Making them different than all other lentils because they cook so fast and give soups and stews a creamy quality when cooked long enough.

They have the lentils in common with dosa in Indian cuisine. Typically made out of rice, black or green lentils, and poha, dosa is a fermented crepe batter. Served with mint-cilantro chutney or eaten with sambar, an Indian style stew. These wraps are the consistency of a tortilla but if you added more water and spread them thinner they would make a decent crepe as well!

Another awesome thing about red lentils is their protein content! They have the most protein per ounce out of all the lentils! One cup of dry red lentils has an amazing 32 grams of protein! In the “satiety index” study that compared the hunger quenching power or dozens of different foods, both fiber and protein content were associated with appetite suppressing effects! Making legumes, ideal! Legumes can even benefit your metabolism hours later or even the next day.

“Eat lentils for dinner, and eleven hours later, your body reacts differently to breakfast. Even when made to drink straight sugar water the next morning, your body is better able to handle it. Good gut flora can take fiber and produce valuable short-chain fatty acids that get absorbed into the bloodstream and circulate through your systems. So if we eat a bean burrito for dinner, by the next morning, our gut bacteria are eating that same burrito, and the byproducts they create may affect how our breakfasts are digested and how full we feel. Eat a cup of brown beans at dinner, and you feel less hungry after breakfast the next day than  had you instead eaten the same number of calories in non-bean form the night before.” Dr. Michael Greger, How Not To Diet

Click here to watch a video on how I make these awesome wraps!

Red Lentil Wraps instantloss.com

If you make this recipe, please let me know by sharing on social media with a link to the recipe and tag me on Instagram or share a review in our Facebook community! Sharing recipe links are my love language and I’m so grateful for y’all’s support!

For a variety of other amazing recipes, pick up a copy of one of my cookbooks at your local bookseller! The Instant Loss Cookbook tells the story of how I lost 125 pounds in one year, just eating real food at home! Our second cookbook, Instant Loss Eat Real, Lose Weight hit stores December 2019 and is a National Best Seller! It focuses on how to ditch the diet mindset, heal unhealthy habits, and repair your relationship with food! To finish off the trilogy check out Instant Loss on a Budget for crowd-pleasing meals that are as as friendly for your wallet as they are for your waistline! Featuring 125 NEW recipes that all cost less than $10 to make (most can be made for less than $5) Instant Loss on a Budget is proof that wholesome food doesn’t have to be expensive.

Note: This recipe requires split red lentils. Most of the red lentils that you purchase in the store are already split with the outer shell removed and many bags do not specify.

Red Lentils instantloss.com

You can tell the different because lentils with the shell removed are vibrantly red.

4.67 from 3 votes

Red Lentil Wraps

Serves 6-8
Print Recipe


  • 1 1/2 cups water
  • 1 cup split red lentils, soaked for 3 to 8 hours, rinsed, and drained
  • 1/2 teaspoon garlic powder (optional)
  • 1/2 teaspoon onion powder (optional)
  • 1/4 teaspoon sea salt (optional)


  • Add the water, soaked lentils, and spices to a blender and blend on high for 15 to 30 seconds or until combined. 
  • Preheat a non-stick griddle to 350°F. Grease the surface with your oil of choice and use a 1/2 measuring cup to ladle the batter onto the griddle. Smooth into a large tortilla shaped circle. You want to get it about 1/8 in thick. Cook for 3 to 4 minutes on each side or until each wrap is easy to flip and cooked through. 
  • Place finished wrap on 1/2 a kitchen towel and cover with the other side to keep warm. Continue to stack each finished wrap on top. Enjoy!


Note: If you do not have a griddle, you need to use a non-stick surface because these suckers can really stick. I used my ceramic griddle but most non-stick surfaces will work. Cast iron doesn’t love these unfortunately.
Author: Brittany Williams instantloss.com


  1. 5 stars
    These wraps are the answer to my prayers! I will be making them weekly for meal preps. The filling possibilities are endless. My husband does not eat as clean as I do and ditched his white flour tortillas for these. I thought I would never see the day that happened! Thank you Brittany for your commitment to creating real food recipes that taste great! You are making a difference to so many people.

    1. 5 stars
      I made these last night and they kept ok overnight but were much better fresh. So worth making fresh though they were excellent!

  2. 4 stars
    These are definitely tricky to make. I love the idea of them but really struggled to get them to cook enough to be able to flip. I’m not giving up because I think they’ll be amazing if I can figure it out but for any others trying just plan on practicing a bit before you need to use them for a meal.

    1. I added the tiniest bit of water so the batter was thinner then cooked like a crepe! They were sooooo yummy! My kids loved them too.

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