February 18, 2024

Two-Ingredient Red Lentil Tortillas

Add more protein and fiber into your Plant-Based Whole30 with these higher-protein, Two-Ingredient Red Lentil Tortillas. Each tortilla will give you roughly 9 grams of protein, 8 grams of fiber, and 2.2 mg of iron. 

They roll, are flexible like tortillas, and can hold up even with ingredients inside. Grains like corn and flour used to make typical tortillas aren’t compatible with the Plant-Based Whole 30 but have no fear. These high-protein red lentil tortillas are the perfect substitute.  

What You Need?

These are grain-free and surprisingly only have two main ingredients: red lentils and water. With just these two ingredients, you can create a versatile crepe-like tortilla. (Learn more about red lentils and how to use them in this easy red lentil tofu recipe.) 

Along with ingredients, you will also need two kitchen tools. 

  • A high-speed blender is recommended to create the best smooth texture. A lower-powered blender can also work, but it may take longer, and you may have to scrape the sides down.  
  • A well-seasoned or non-stick pan helps the red lentil tortillas not stick to the pan. 

Add More Flavor to Your Red Lentil Tortillas

Tortillas usually are pretty neutral in taste, and the same is true for red lentil tortillas. They have a great base flavor. Ideas for flavor boosts could be any of your favorite herbs or spices. 

  • To give it a more herby flavor, try ground rosemary or thyme.
  • For a little southwest kick, add some cayenne pepper or Sriracha.
  • To make a fun breakfast wrap, add everything but the bagel seasoning. 
  • Veg it up by adding ¼ to ½ cup of spinach to help increase iron absorption by combining vitamin C from the greens.  

Faster Variation

Low on time? That doesn’t mean skipping out on this fun recipe. There is a different way to end up with similar results.

Instead of soaking your lentils, add them to a blender with water and blend until smooth. Not soaking them will only work if you use a high-speed blender and will not work in a standard blender.

The recipe is a guest post by Registered Dietitian, Rhyan Geiger.

Two-Ingredient Red Lentil Tortillas

Prep Time 5 minutes
Cook Time 20 minutes
Total Time 8 hours


  • 1 cup red lentils
  • 2 cups water
  • 1/2 tsp garlic powder optional


  • Rinse the lentils in water until the water runs clear.
  • Add the lentils and two cups of water into a large bowl and cover with a towel. Let the lentils soak overnight or for 6 to 8 hours.
  • After the lentils are soaked, do not drain the water. Place the lentils and any remaining water into a blender. If you’d like to add the garlic powder, add that to the blender, too. Blend high for about 60 to 90 seconds or until the lentils form a pancake consistency batter.
  • Scoop out the mixture using a ¼ measuring cup and pour it into a well-seasoned or lightly oiled pan.
  • Spread the batter as thin as possible using a spoon if needed. If the tortillas aren’t thin, they will look like pancakes. Cook them for 1 to 2 minutes per side and cool on a cooling rack.
  • Store in the refrigerator in an airtight container for up to 7 to 9 days.
Rhyan Geiger R.D. in a black top and jeans smiling at the camera.

Rhyan Geiger

Rhyan is a registered dietitian and two-time vegan author who specializes in vegan nutrition. She is the owner of Phoenix Vegan Dietitian where she helps others easily transition to vegan living. She has many years of experience in vegan nutrition and believes in positively impacting the world one bite at a time. Rhyan is an expert in this field and has been featured in many media outlets including Women’s Health and Business Insider. You can connect with her at www.phxvegandietitian.com or on Instagram @phxvegandietitian.