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These protein-packed Crispy Buffalo Lentil Wraps are loaded with bold flavors thanks to a buffalo and ranch brown lentil filling. It’s a must-try quick and easy lunch! Vegan, Gluten-Free Option.
Why settle for a boring salad when you can make these Crispy Buffalo Lentil Wraps for lunch? They’re bursting with flavor and keep you full for hours! Hearty brown lentils are mixed with hummus and buffalo sauce, layered in a tortilla with shredded veggies and dairy-free ranch dressing, and pan-fried until crispy. Serve with extra buffalo sauce and ranch on the side for a meal that’ll keep you going for hours.
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A High-Protein Lunch with Serious Flavor
I need to confess something: The first time I had enough time to eat one of my Crispy Lentil Wraps for lunch, I started making the time to put them together. I’m talking about putting off the grocery shopping and pushing my work aside just so I could sit down and enjoy each lentil-loaded, hummus- and green-sauce-flavored bite. 🫣
Obviously, I love these wraps very much and wanted to experiment with more flavors, and thus, these Buffalo Ranch Lentil Wraps were born. They’re just as protein-packed and easy to make as the original version, but have the characteristic heat, tang, and crunch of a buffalo wing platter.
To make them, I combined brown lentils with buffalo sauce, tossed a crunchy slaw in ranch dressing, and then layered everything into a tortilla. I like to pan-fry the wraps just for some crispiness, but it’s totally optional. But what isn’t optional is the extra buffalo sauce and ranch dressing on the side for dipping. So good!
Ingredients for Buffalo Lentil Wraps
The high-fiber, protein-rich, boldly flavored buffalo filling in these wraps is easy to make with 5 simple ingredients:
- Brown Lentils: you’re going to want to use tender and meaty lentils that hold their shape well, like brown or green lentils. If you need a substitute, use French lentils or black beluga lentils instead. You could also try red lentils, but they’ll be much softer.
- Buffalo Sauce: Frank’s Red Hot Sauce is perfect if you’re in the US, but if it isn’t local to you, use a mild hot sauce or another vegan-friendly buffalo sauce as a substitute. It’s also easy to make your own (more on this in the tips below).
- Garlic Hummus: a mix of buffalo sauce and garlic hummus is the “glue” that holds the lentil filling together.
- Shredded Vegetables: either fill the wraps with shredded brussels sprouts, a broccoli slaw, or a store-bought cruciferous crunch mix.
- Ranch Dressing: buffalo wings need ranch dressing for dipping, right? Same goes for this wrap. I combined my Nut-Free Vegan Ranch with the vegetables to help cool down the bold buffalo sauce.
- Lavash or Tortilla Wraps: use a large lavash wrap for a little extra protein, or stick with your everyday burrito-sized tortillas.
How to Make Buffalo Ranch Lentil Wraps
- Mix the lentils with the hummus and buffalo sauce until they’re well-coated.
- Stir the shredded brussels sprouts/slaw and ranch dressing together in a separate bowl.
- Place the shredded veggies in the center of a wrap. Spoon the lentils on top and shape them into a log. Fold the wrap closed.
- Pan-fry the lentil wrap until golden on both sides.
- Slice the wrap in half and serve with hot sauce and ranch dressing for dipping. Enjoy!
Caitlin’s Cooking Tips
- Adjust the heat: I recommend combining the lentils with just 2 teaspoons of buffalo sauce to start, then adding more depending on how spicy you’d like the wraps to be. Stick with 2 teaspoons for a mild buffalo flavor, or up to 5 teaspoons for lots of heat.
- To make your own dairy-free buffalo sauce, add a 1:1 ratio of cayenne pepper-based hot sauce and vegan butter to a saucepan and heat over low-medium heat until the butter melts.
- Pan-frying the wraps is optional. I personally like the warmth and extra-crispy texture from a quick sear, but the wrap is just as tasty when served at room temperature.
Serving Suggestions
These buffalo ranch lentil wraps are one of my favorite 20-minute lunches to whip up when I’m not rushing around. I always eat them hot off the stove with hot sauce and my Nut-Free Vegan Ranch on the side for dipping!
I also love pairing these wraps with my Cucumber Dill Salad. The bright, dilly flavors are fantastic with the bold buffalo sauce. And when I have even more time to spare, I’ll make Crispy Ranch Potatoes for double the ranch dressing vibes.
If you’re looking for more easy vegan lunch ideas, you’ll also love this Southwest Quinoa Salad, these Vegan BLT Sandwiches, and this 25-Minute Smashed Cucumber Salad with Edamame!
Or, if you’re looking for more ways to use buffalo sauce, check out this Buffalo Chickpea Salad, these Vegan Buffalo Tofu Bites, or this Vegan Buffalo Ranch Pasta.
How to Store Leftover Lentil Wraps
These wraps are best enjoyed as soon as they’re assembled or pan-fried.
If you’d like to make this recipe ahead of time, make the buffalo sauce, hummus, and lentil mixture (step 2) and store it in an airtight container in the fridge for 2 or 3 days. Keep the vegetables and ranch dressing separate. Then, before serving, toss the veggies in the ranch and assemble everything in the wraps as normal.
Any leftover assembled wraps can be stored in an airtight container in the refrigerator for up to 3 days. Freezing isn’t recommended.
Substitutions and Variations
- Gluten-Free Option: You can swap the lavash wrap or flour tortilla for a large gluten-free wrap.
- Buffalo Sauce Substitutes: Any other vegan wing sauce would be great here, like smoky BBQ, teriyaki, or Thai chili sauce.
- Protein Boost: These wraps are already packed with protein, but you can take it further by folding some crumbled Smoky Tempeh Bacon, slightly mashed chickpeas, or cooked quinoa with the lentil mixture.
- Optional Vegetable Add-ins: Combine the shredded veggies with diced celery, shredded carrots, sliced radishes, or romaine lettuce for more bulk. Layering in a few of these Quick Pickled Red Onions or these Quick Pickled Jalapeño Slices would add a tasty pop of acidity, too.
Recipe FAQs
Buffalo hot sauce is typically vegan, but buffalo wing sauce can include butter. I recommend always double-checking the ingredient label, but Frank’s and The New Primal are two of my favorites.
The amount will vary depending on the ingredients you use, but there is approximately 30 grams of protein in each wrap.
Yes, you can easily double (or triple) the recipe if you plan on serving the wraps to a crowd right away. Just double the ingredient quantities and pan-fry the wraps individually.
Enjoy! If you make this recipe and decide to share it on Facebook or Instagram, don’t forget to tag me @FromMyBowl + #FromMyBowl! I would also love it if you could leave a comment below with a recipe rating! Thank you for the support 😊
Crunchy Buffalo Ranch Lentil Wraps
Ingredients
- 1 cup cooked brown lentils
- 2 – 5 teaspoons buffalo sauce to taste
- 2 tablespoons garlic hummus
- 1 cup shredded brussels sprouts broccoli slaw, or cruciferous crunch mix
- 2 tablespoons dairy-free ranch I used homemade
- 1 10 10” tortilla or lavash wrap
- 2 teaspoons avocado oil for frying (optional)
- Extra ranch or buffalo sauce for serving (optional)
Instructions
- Prep: Drain and rinse your lentils if using canned. Place them on a clean paper towel or kitchen towel and gently pat dry to remove excess water.
- Lentils: Add the lentils to a small bowl along with the hummus and buffalo sauce; I recommend starting with 2 teaspoons of hot sauce for a mild buffalo flavor, and increase up to 5 teaspoons if you like spicy food. Gently mix well, until the lentils are evenly coated and will stick together.
- Shredded Veggies: Add the shredded brussels sprouts or slaw to a separate medium bowl along with 2 tablespoons of ranch dressing. Mix well.
- Assemble: Place the shredded veggies in the center of your wrap, then use a spoon to place the lentils on top, forming a long “log” shape. Fold the shorter ends of your wrap in, then roll it up.
- Pan-Fry (Optional): Warm the oil in a medium nonstick skillet over medium heat. Place the wrap into the pan with the folded-side down and place a heavy flat object on top of it (such as a smaller pot lid). Sear the wrap for 5 minutes, then use a spatula to flip and sear for an additional 2 to 3 minutes, until golden.
- Serve: Slice in half and serve with hot sauce and ranch, or as-is! This wrap is best enjoyed fresh, though you could prep the lentils (step 2) in advance and store in an airtight container in the fridge for up to 3 days.
