I have been getting a lot of specific requests for high protein, plant-based options that are nutrient dense and easy to replicate. With that in mind, I am sharing one of my easiest high protein recipes: Red Lentil Wraps. Made with only two (!) ingredients, loaded with fiber and easily customizable (add any spices you like), these wraps are perfect for weekly meal prep. I have been making red lentil wraps for weeks here at home, and my family enjoys them topped with hummus and veggies, sautéed tofu and broccoli, or smashed avocado with tomato, cucumber and greens. Perfect for lunch, dinner or a hearty afternoon snack... I hope you'll give them a try!

Red Lentil Wrap

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  • Blender
  • Non-stick fry pan
  • Kitchen cloth
  • Sealable container
  • Parchment paper (if applicable)


  • ¾ cup red lentils rinsed
  • cups veggie broth
  • trace olive or avocado oil


  • Pour rinsed lentils and veggie broth into a blender pitcher and allow to soak for 6 hours (in fridge or at room temp) OR up to 48 hours (which REQUIRES that you refrigerate the mixture until you use it).
  • After soaking (remove from fridge if applicable), and blend until creamy.
  • Add a very small drop of olive or avocado oil to a non-stick fry pan and spread with a paper towel or a brush to lightly coat the bottom. Heat the pan on medium/high heat.
  • Pour enough lentil batter to thinly cover the bottom of the pan.
  • Cook lentil batter for a few minutes until you can easily lift the edges, then flip over for about 2 minutes.
  • Remove lentil wrap from pan and place on a plate. Cover wrap with a kitchen cloth and allow to cool while you repeat steps 3-5 with the remaining batter until complete.
  • Enjoy within a few hours or place wraps in a sealed container for up to 24 hours in the fridge.
    You can also freeze wraps for up to a month. If freezing, I would add parchment paper between each lentil wrap to make them easy to separate.
    Enjoy with hummus and veggies, chopped salad, black beans, tofu and veggies, or any combination of your favorites. These wraps are delicious, high in protein and fiber and low in fat!

Posted On

April 8, 2024

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