This post may contain affiliate links. Please see our disclosure policy for more details.
These lentil spinach wraps are made with simple ingredients and transform red lentils into soft, flexible tortillas. They’re naturally gluten-free, high in plant-based protein, and surprisingly sturdy enough to hold your favorite fillings. Once you try making lentil tortillas from scratch, you may never go back to store-bought.
Why You’ll Love These Lentil Spinach Wraps
- Made with just 2 main ingredients – Red lentils and water blend into a smooth batter that cooks into pliable, sturdy wraps.
- Naturally gluten-free and grain-free – No flour, gums, or specialty ingredients required.
- High in plant-based protein and fiber – Each wrap delivers staying power thanks to lentils’ protein and complex carbohydrates.
- Soft and flexible – When cooked properly, these lentil tortillas bend without cracking or tearing.
- Budget-friendly and meal prep friendly – Dry lentils are inexpensive and store well, making this a smart staple recipe.
“Omg! This is awesome! Love love love it. So easy and healthy, thank you” – Laxmi
If you’re looking for a healthy and delicious alternative to regular flour tortillas, you must try these lentil wraps!
The best part is they are simple to make. Just like these quinoa wraps, you only need just 2 ingredients, but I like to elevate them by adding vegetables and seasonings for an extra boost of flavor and nutrition. For a high-protein twist, try these cottage cheese protein wraps too—they’re great to have on hand.
What do they taste like? They have a mild flavor with a subtle hint of earthiness that even my “learning to like lentils” husband approves of.
Whether you are in need of a quick toddler lunch or want a kid-friendly dinner, these soft and pliable red lentil wraps are perfect for burritos, tacos, various other wraps, and much more!
And if you have a little one, these high-protein lentil wraps make for an amazing finger food for babies and toddlers. They are also a delicious iron-rich food for babies.
Table of Contents
Key Ingredients
- Dried Red lentils – Use split red lentils for best results. I don’t recommend using green or brown lentils. Here’s the ultimate guide to lentils for babies.
- Water – be sure to use room temperature water
- Spinach – baby spinach will work best for this! See spinach for babies to learn about all the benefits of utilizing this amazing vegetable.
- Optional – seasoning(s) of choice. Refer to the “variations” section below.
How to Make Lentil Spinach Wraps
You’ll find the full recipe card with all the exact measurements at the bottom of this post.
Step 1: Add red lentils and warm water to a blender. Soak for at least 4 hours at room temperature. The lentils will expand and soak up most of the water. There’s no need to drain the lentils.
Step 2 (Optional): Add spinach and seasoning of choice and blend until smooth.
Step 3: Heat a non-stick pan over medium heat. Spray with a small amount of olive or avocado oil. Pour about 1/2 cup of the lentil batter into the pan. Quickly, using a spoon or the bottom of a measuring cup, spread the batter as thin as you can in a circular motion without breaking it. Do not spread using the tilt method.
Step 4: Cook for about 2-3 minutes on one side. Flip and cook for an additional 1-2 minutes. Transfer to a plate and repeat with the remaining batter.
Variations
While you can keep the wraps simple with just lentils, try adding some of these flavor and nutrition boosters right before blending.
- Herbs and spices – 1/2 to 1 teaspoon of garlic powder, onion powder, cumin, curry powder, garam masala, oregano, Italian seasoning, chili powder, etc.
- Vegetables – up to 1/2 cup of spinach, beetroot (see how to cook beets for babies), carrots, zucchini (see zucchini for baby led weaning for prep tips like squeezing out as much excess water as possible)
- Mini Wraps – Make smaller rounds for snack-size portions or lunchboxes.
Expert Tips
- Use a High-Speed Blender – For smooth lentil wrap batter, a high-powered blender is essential. A food processor won’t break down the lentils enough, and even slight graininess can cause tearing.
- Soak the Lentils Long Enough – Soaking softens lentils for blending and improves texture and digestibility. Most red lentils are split and need at least 3 hours. If using whole red lentils, soak for at least 6 hours.
- Blend Until Completely Smooth – The batter for lentil wraps should resemble pourable pancake batter. Any visible bits can prevent the wraps from cooking evenly.
- Adjust the Batter if Wraps Crack – If your lentil wraps feel stiff or crack when folded, the batter may be too thick. Add 1–2 tablespoons of water at a time until it spreads easily in the pan.
- Cook Over Moderate Heat – Too much heat can dry out lentil wraps before they set. If the batter breaks or cooks unevenly, slightly lower the temperature.
- Flip Only When Ready – Wait until the edges naturally lift from the pan before flipping. Turning too soon can cause tearing.
- Expect the First One to Be a Tester – Like pancakes, the first lentil wrap may not turn out perfectly round. That’s normal. Adjust heat or thickness as needed.
- Stack to Keep Them Soft – As you cook, stack the wraps on a plate and cover lightly. The trapped steam keeps lentil wraps soft and pliable for folding.
Serving Suggestions
These lentil wraps are neutral in flavor, which makes them extremely versatile. Here are some ideas:
- Mediterranean Style – Fill with hummus (try this beet hummus for babies), cucumber, tomato, shredded lettuce, and a drizzle of tahini sauce or yogurt sauce. Learn about best yogurt for babies.
- Taco-Inspired – Add seasoned black beans, sautéed peppers, avocado, and salsa. Learn about how to prep avocado in the ultimate guide to avocado for babies.
- Breakfast Wrap – Layer the perfect scrambled eggs for babies, sautéed spinach, and shredded cheese.
- Protein Boost – Use as a wrap for grilled chicken, tofu, or salmon with crunchy slaw.
- Simple & Fresh – Spread with mashed avocado and sprinkle with flaky salt and lemon juice.
- Pizza – Spread sugar-free pizza sauce or easy zucchini pesto with almonds and top with your favorite toppings. You can also try this easy naan pizza!
- Chicken Wrap – Fill it with southwest chicken salad, chicken salad with grapes, or curry chicken avocado salad.
- Dip it – Serve the wraps as a dipper for curries, like this butternut squash curry with chickpeas, and soups.
Spinach Wraps FAQs
Transfer to a microwave-safe plate, cover with a damp paper towel and microwave for 30 seconds or so. It’s best to reheat one tortilla at a time.
Transfer the wraps to an airtight container and keep in the refrigerator for 3-4 days.
You can also freeze for up to 3 months, although the texture will change slightly once thawed. Thaw in the refrigerator overnight.
Red lentils work best because they blend smoothly and cook quickly. Other varieties may produce a denser texture.
This usually happens if:
– The batter is too thick
– The wrap was cooked too long
– It cooled uncovered
Adjust batter consistency and cover finished wraps with a towel.
Red lentils are an excellent plant-based source of protein and packed with dietary fiber, promoting healthy digestion and supporting gut health. They are also a great source of folate and iron (the most important nutrient for babies), and essential minerals like magnesium and phosphorous, which are crucial for maintaining strong and healthy bones.
Lentils also contain polyphenols that have antioxidant and anti-inflammatory properties.
You can introduce as soon as they are ready for solids, usually around 6 months. The texture is soft and you can spread some purees, hummus, mashed avocado, ricotta, etc. on top to make it even softer. This will also help make every bite count when not much is consumed.
Cut into big pieces so your baby can grab with their palms. Bigger pieces are also safer for young babies. Here’s the ultimate guide to serving finger foods to babies.
I recommend serving with a vitamin C rich food to help enhance the absorption of plant-based iron.
Both are delicious but they have some key differences. Dosa is primarily made from a batter consisting of rice and urad dal (black gram lentils) and is more crepe-like, whereas these lentil wraps are made with just lentils and are thicker.
More Lentil Recipes
Lentil Wraps
Equipment
Ingredients
- 1 cup dried red lentils, rinsed and drained
- 2 cups water or broth
- A handful of baby spinach
Optional
- 1/2-1 teaspoon Seasoning of choice (I used garlic powder)
Instructions
- Add red lentils and warm water to a blender. Soak for at least 4 hours at room temperature. The lentils will expand and soak up most of the water. There's no need to drain the lentils.
- Optional – add spinach and seasoning of choice and blend until smooth.
- Heat a non-stick pan over medium heat. Spray with a small amount of olive or avocado oil. Pour about 1/2 cup of the lentil batter into the pan. Quickly, using a spoon or the bottom of a measuring cup, spread the batter as thin as you can in a circular motion without breaking it. Do not spread using the tilt method.
- Cook for about 2-3 minutes. Flip and cook for an additional 1-2 minutes. Transfer to a plate and repeat with the remaining batter.
Notes
- However, if your batter keeps breaking, lowering the heat will help. You can fill holes with extra batter.
- Pile the wraps on a plate as you cook them. This will create steam and help make the wraps softer and more pliable.
I’ve seen similar recipes using just water and lentils, but I love the idea of adding spinach to boost the nutrition. I made this today adding salt, pepper, nutritional yeast, turmeric, garlic, and chipotle powder. One thing to note is the importance of stirring the batter before pouring each time, because it separates while sitting, and you’ll just get the watery part otherwise. I used an offset spatula to spread the batter, and though it took a little while to figure out the best time to flip them, they turned out great. I was surprised that they tasted rather neutral, considering the spices I added, so I think I’ll double them next time. We used them as wraps, but I think they would also make nice mini pizzas. I’m going to try a version with salt and cinnamon to use with fruit and nut butter. Thanks for the inspiration!
Can I soak the lentils overnight in fridge instead of 4 hours at room temperature?
You can!
I definitely had a huge learning curve with this one! lol. But once I figured out the right temperature for the pan, thickness of the batter, and amount of time needed to cook – it was great:) my year and a half year old did not like it. For now anyway
Made this with minced garlic, spinach, turmeric and cumin. Was absolutely amazing.
So happy to hear that!
Can you freeze the lentil and spinach wraps please?
Thanks
You can – up to 3 months!
Hello!
Do you need to wash the lentils before soaking them?
Yes, I’d give it a quick rinse
Can I make the batter and refrigerate to make next day?
Thanks
Hi! You can although you will probably have to add a bit more water as the mixture will thicken
Omg! This is awesome! Love love love it. So easy and healthy, thank you
SO happy to hear that you love these too!
Hi! Is it ok to use dry green lentils instead of red?
Believe it will but I suggest soaking for longer.
Will using canned lentils work with this recipe?
Hi no you’ll need to use dry lentils for this