Easy 2-Ingredient High-Protein Red Lentil Wraps

Fuel your day the deliciously diabetic-friendly way with these Easy 2-Ingredient High-Protein Red Lentil Wraps – gluten-free and packed with flavour, fibre, protein and blood sugar-friendly goodness. They are perfect for a quick lunch, light dinner or snack.

a stack of 2-ingredinet red lentil wraps with the top wrap folded over

I have been seeing alternative tortilla wrap recipes across all my social media for a while and I thought this is definitely a recipe I have to try. And I am so glad that I did! I don’t know if you have read the ingredients list of a shop-bought traditional tortilla but it’s quite the list of weird and wonderful ingredients. As I am trying to simplify and avoid ultra-processed foods by following a wholefood diet, this simple yet great recipe for high-protein lentil wraps has become a brilliant alternative and new staple in our house. 

These gluten-free tortillas only use wholesome split red lentils, which are then blended into a smooth, high-protein batter which is quickly cooked in a non-stick pan. Add any filling (which I will share my favourites with you below) for a nutritious, and versatile healthy lunch, dinner or snack.

Why This Recipe is Great for Anyone Living with Diabetes or Managing Blood Glucose Levels

These wraps offer a tasty, nutritious, and blood sugar-friendly option for individuals living with diabetes or managing blood glucose levels. They can support individuals living with diabetes or managing blood glucose levels in several ways:

  1. Low Glycemic Index: Red lentils have a lower glycemic index (21) compared to regular flour tortillas (35-40) or corn tortillas (50-55), meaning they have a gentler impact on blood sugar levels when consumed. The addition of the fibre in red split lentils helps prevent spikes and crashes in blood glucose levels, supporting better overall glycemic control.
  2. High Protein Content: Protein is essential for stabilising blood sugar levels and promoting fullness. Red lentils are a great source of protein, making these wraps a satisfying and blood sugar-friendly meal option.
  3. Nutrient-Rich Ingredients: Red lentils are not only rich in protein but also an excellent source of fiber, vitamins and minerals. To support your overall health and can contribute to better blood sugar management over time.
  4. Customisable Seasonings: The recipe allows for the use of various seasonings like garlic powder, onion powder, and curry powder, adding flavour without relying on high-sugar or high-salt ingredients. 
  5. Simple Preparation and Portion Control: With just a couple of basic ingredients and straightforward steps, these wraps are easy to prepare and portion, making meal planning and management simpler. Additionally, the wraps can be made ahead of time which is great for meal prep and access to healthy meals throughout the week.
A filled and rolled lentil wrap on a plate with salad leaves

What you will need for red lentil tortilla wraps

Red split lentils

  • A fantastic plant-based source of protein, and dietary fibre, low in fat and rich in essential nutrients like folate, iron, potassium, and magnesium.

Water

Salt and black pepper

a jar of red split lentils

Equipment

Large bowl

Large non stick frying pan

Food processor or High-powered blender

How to Make red lentil high-protein wraps

 With just two ingredients, these gluten-free wraps are remarkably simple to prepare, making them perfect for busy individuals and a quick lunch or snack. Packed with plant-based protein, essential nutrients and fibre, these wraps support your overall health and aid in managing blood sugar levels. Just follow these step-by-step instructions to make 6 delicious tortillas!

rinsed red split lentils in a colander

Step 1

Wash the red lentils – rinse the lentils a few times with cold water.

red lentils soaking in water in the jug of the food processor

Step 2

Soak the lentils in the blender jug with a mix of 100ml of cool water with 400ml of boiling water for at least 2 hours or cold water overnight.

blitzed lentil wrap batter in a high speed ninja blender

Step 4

There’s no need to add any additional water, simply add your salt & pepper and any other seasoning to the blender jug and blend into a smooth batter.

Step 5

Heat a non-stick pan over medium heat. When your pan is hot, pour a ladleful of batter into the center of the pan and spread it evenly into a thin tortilla. I used the back of a spoon to do this. Cook for 3-4 minutes before turning.

red lentil wrap cooking in the pan

Step 6

Flip the wrap with a silicone spatula and cook for another 3-4 minutes

a stack of lentil wraps on a cooling rack

Step 7

Stack your cooked wraps on a cooling rack and Repeat steps 5 & 6 with the remaining batter.

Frequently Asked Questions

Are red lentil wraps suitable for a diabetic diet?

es, these wraps are an excellent choice for individuals managing diabetes due to their high protein content and low glycemic index.

Can I customise the seasonings in this recipe?

Absolutely! Feel free to adjust the seasonings to suit your taste preferences and dietary needs. See my suggestions below

Can I use canned lentils instead of whole red lentils?

While whole lentils are preferred for this recipe, you can use canned lentils as a time-saving alternative. Just be sure to drain and rinse them before use.

Serving Suggestions and Customisation 

These red lentil wraps are incredibly versatile and can be filled with pretty much anything you like. I always try to follow a blood sugar-friendly rule of adding protein + healthy fats + fibre (vegetables):

Lean Proteins: Add a protein boost by including grilled chicken, tofu, or chickpeas. These options are delicious and will add to keeping you feeling full and satisfied.

Fresh Greens: Incorporating fresh greens like spinach, rocket, watercress or mixed leaves, adds a vibrant colour and a refreshing crunch to your wraps. Spinach, in particular, is an excellent addition as it’s rich in iron, vitamins, and antioxidants, further enhancing the nutritional profile of your meal.

Healthy Fats: like creamy spreads and cheese add a layer of hummus, mashed avocado, or Greek yoghurt before you add your fillings and then top with crumbles of cheese like feta, goat cheese, or grated mozzarella. Alternatively, opt for a dairy-free cheese alternative for a vegan wrap.

And don’t forget a little extra sauce: I love a little hot sauce or you could try homemade tzatziki, tahini dressing, salsa verde, or a homemade vinaigrette. These add extra depth of flavour without overwhelming the other ingredients.

2 lentil wraps open on a plate with different fillings

Here are some of my favourite combinations:

  1. Grilled vegetables such as peppers, courgettes and aubergines topped with a little sour cream and hot sauce
  2. Hummus (try my Green Pea or Paprika hummus recipes), Spinach, red onion and Goats cheese crumbled on top
  3. Mashed avocado, black beans, salad leaves and diced tomatoes, with a squeeze of lime juice and hot sauce.
  4. Mashed Chickpeas and Tuna mixed with a little Greek yoghurt and Dijon mustard topped with diced cucumber and a few capers
  5. Sliced grilled chicken breast, crisp romaine lettuce, and a drizzle of homemade Caesar dressing
  6. Hummus, sliced cucumbers, chopped roasted jar red pepper, olives, and crumbled feta cheese

Wrap Customisations 

There are lots of options when it comes to customising these 2-ingredient wraps. Here are some suggestions 

  1. Spice it Up: Customise the flavour profile by adding in your favourite spices and seasonings before blending. Such as a tsp of smoked paprika, harissa spice, curry powder, garlic powder, cumin, onion powder or chilli powder for an extra kick. 
  2. Make it Herby: You can also experiment with different herbs such as parsley, basil, or coriander with a little lime or lemon juice for a fresh and aromatic twist.
  3. Go Green: I love to add fresh greens to the lentil batter such as spinach, rocket and watercress. This makes a beautiful green batter and tortilla for a vibrant change.
a stack of high-protein red lentil wraps with the top tortilla rolled

How to Store Lentil Wraps

These are a great meal prep or make-in-advance options for the week. All you need to do is store them well to ensure their freshness and deliciousness.

Room Temperature: Place the cooled wraps in an airtight container and store them at room temperature for up to 2 days. 

Refrigeration: For longer freshness, store the wraps in an airtight container in the refrigerator for up to 5 days. This helps maintain their texture and prevents them from drying out.

Freezing: If you’re planning to store the wraps for an extended period, consider freezing them. Stack the wraps with parchment paper in between each one to prevent sticking, then place them in a large freezer bag. They can be stored in the freezer for up to 2 months. To thaw, simply leave them in the refrigerator overnight or microwave them briefly until heated through.

For a softer and more pliable wrap after storing: gently heat the wraps in a pan over low heat. This will help revive their texture and make them easier to roll or fold without cracking.

Diabetes Note

These wraps are a brilliant diabetes-friendly option as well as being deliciously healthy. With their low glycemic index and balanced macronutrients, they will support blood sugar management. However, whilst we do not need to carb count pulses as an insulin user, for some they may require some carb counting.

If you enjoyed this article then leave a star rating and comment below. I would love to hear from you!

Don’t forget you can also FOLLOW ME on Instagram, Facebook and Pinterest. Click below to connect with me

Easy 2-ingredient high-protein Red lentil wraps

Easy 2-ingredient high-protein Red lentil wraps

Recipe by Michelle

Fuel your day with diabetic-friendly Easy 2-ingredient High-Protein Red Lentil Wraps. Gluten-free, flavourful, fibre & protein-rich!

Course: Breakfast, SnacksCuisine: BritishDifficulty: Very Easy
5.0 from 2 votes
Servings

6

servings
Prep time

5

minutes
Cooking time

40

minutes
Soaking Time

2

hours
Total time

45

minutes
Cook Mode

Keep the screen of your device on

Ingredients

  • 250 g 250 red split lentils

  • 400 ml 400 cold water

  • salt & pepper to taste

Directions

  • Rinse the red lentils a few times with cold water.
  • Soak the lentils in the blender jug with a mix of 100ml of cool water with 400ml of boiling water for at least 2 hours or cold water overnight.
  • There’s no need to add any additional water, simply add your salt & pepper and any other seasoning to the blender jug and blend into a smooth batter.
  • There’s no need to add any extra water. Simply add your salt & pepper and any other seasoning to the blender jug and blend into a smooth batter.
  • Heat a non-stick pan over medium heat. When your pan is hot, pour a ladleful of batter into the center of the pan and spread it evenly into a thin tortilla. I used the back of a spoon to do this. Cook for 3-4 minutes before turning.
  • Flip the wrap with a silicone spatula and cook for another 3-4 minutes
  • Stack your cooked wraps on a cooling rack and Repeat steps 5 & 6 with the remaining batter.

Equipment

Tips and Notes

  • Use a good nonstick pan
  • Do not swirl the batter, use the back of a spoon to spread it
  • Don’t be tempted to play with the wrap in the pan. Leave the batter for a good 3 or 4 minutes before flipping. If it’s not had long enough it will split!
  • For a softer and more pliable wrap after storing: gently heat the wraps in a pan over low heat. This will help revive their texture and make them easier to roll or fold without cracking.
  • Diabetes Note – With their low glycemic index and balanced macronutrients, they will support blood sugar management. However, whilst we do not need to carb count pulses as an insulin user, for some they may require some form of carb counting.
Michelle Rorke avatar

AUTHOR

Leave a Reply

Your email address will not be published. Required fields are marked *

Profile picture of Michelle Rorke

I’m on a mission to prove that eating for health and managing diabetes can be easy & incredibly flavourful.

Search

infographic of the 4 signs of type 1