Three Ingredient High-Protein Lentil Wraps
I'm constantly teaching my clients new ways to include more protein and fiber in their diets. Most people would benefit from eating more of both, especially fiber, to support their health and fitness goals.
So today I'm sharing a versatile recipe that does just that! This idea was actually introduced to me by a client (thanks, Shivan!): It's called Masoor Dal Chilla, a savory lentil pancake from India. I've been loving using it as a high-protein, high-fiber wrap for breakfast, lunch, or any meal that needs an easy nutrition boost.
Not sure how much fiber and protein you need? Start here:
What Is Masoor Dal Chilla?
Masoor dal chilla is an Indian savory pancake made from soaked and blended red lentils. It can be eaten like a pancake or used as a high-protein, high-fiber wrap.
Each plain wrap provides 12g of protein and 5.5g of fiber when the recipe makes four.
High-Protein Lentil Wrap Recipe
PREP TIME: 10 minutes + soaking time (4 hours, or overnight) || COOK TIME: 10 minutes || Makes about 4 pancakes/wraps
what you need
1C red lentils (masoor dal)
3C of water for soaking lentils
1 tsp kosher salt
1C water for blending
Choose one variation below, or combine the seasonings based on the flavor you want.
Optional Spicy Cilantro Variation
1 green chili (serrano pepper, jalapeño, or thai green chile)
1-inch piece of ginger
2TB cilantro, finely chopped (to be stirred in at the end, not blended)
Optional Spinach Variation
1 packed cup of spinach
1 tsp garlic powder
1 tsp onion powder
Optional Turmeric Variation
1 tsp turmeric
1 tsp nutritional yeast
What To do
Rinse and drain the lentils, then soak them in water overnight or for at least 4 hours. If you're using the quicker method above, soak them in boiling water for 20-30 minutes.
Drain the soaking water and add the lentils to a blender.
Add the ingredients for your chosen variation, if using.
Blend on high for about one minute, or until the mixture has a smooth, pourable consistency.
While the batter rests, preheat a pan over medium heat and coat it with oil spray.
Pour about ⅓ cup of batter into the pan and spread it into a 5- to 6-inch pancake.
Cook over medium heat for 2 to 3 minutes, then flip. Cook for another 2 to 3 minutes, or until lightly browned.
Remove the pancake and repeat steps 5-7 with the remaining batter, coating the pan with more oil spray as needed.
Can You Make Lentil Wraps Without Soaking Them Overnight?
Yes. If you're short on time, soak the lentils in boiling water for about 20-30 minutes instead of soaking them for four hours or overnight. A note I learned the hard way: Don’t soak them longer than overnight, or they may develop a bitter, sprouted taste!
What Can You Put in Lentil Wraps?
The wraps have a mild flavor on their own, which makes them a versatile base for different fillings and flavor combinations.
Ways to serve them:
Stuff with scrambled eggs and cheese for a breakfast wrap.
Add rotisserie chicken, veggies, and hummus or cheese for a higher-protein wrap.
Enjoy them in a more traditional way with chutney.
Can You Freeze Lentil Wraps for Meal Prep?
Yes. Let the wraps cool completely, separate them with parchment paper, and store them in a freezer-safe zip-top bag or airtight container. Reheat them in a skillet or microwave until warmed through.
MACROS PER PLAIN WRAP: 12P/30C/2F (5.5g fiber)
Estimated per wrap when the recipe makes four. Fillings and oil spray are not included.
Make meal prep easier
Explore our library of macro-friendly recipes or grab our free Ultimate Guide to Batch Prep for simple and streamlined macro-friendly meal prep ideas and recipes!
Kenny Lyman
Dad and Hyrox athlete helping clients turn hard work into real results without falling for every shiny new diet trend.
You might also like
Sign Up for the newsletterFollow KLN on social media
Made from only three ingredients, these savory wraps deliver 12 grams of protein and 5.5 grams of fiber each. Use the mild base recipe as-is, try one of three easy flavor variations, or fill the wraps with eggs, chicken, vegetables, hummus, or chutney for a flexible meal that works for meal prep or a quick meal!