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These high-protein Vegan Lentil Wraps are quick and easy to make with fresh veggies, brown lentils, hummus, and green sauce for a filling, flavor-packed lunch! Vegan, Gluten-Free Option.
These Crispy Lentil Wraps will easily become your new favorite weekday lunch. Brown lentils are combined with garlic hummus and your herby green sauce of choice, layered in wraps with leafy greens and cucumber, and pan-fried until crispy. One wrap will keep you going for hours thanks to all that plant protein and fiber!
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The Best Lunch You’ll Have All Week
Most of my days are spent recipe testing, creating content, catching up with friends, and taking care of my family. That means a fueling, satisfying lunch is non-negotiable.
Usually, I’ll whip up a Vegan Chickpea Salad Sandwich, but lately, I’ve been loving these Crispy Lentil Wraps. They take less than 20 minutes to make, keep me fueled with protein and fiber, and the flavors are so tasty! I can’t get enough.
The best part is I don’t have to follow the exact recipe every single time. There’s total freedom to use the veggies I have on hand or make the meaty brown lentil filling with the hummus or sauces I already have in the fridge. This vegan meal prep recipe is just that flexible and easy!
Ingredients for Lentil Wraps
These lentil veggie wraps hit all the right notes—creamy, crunchy, and packed with plant-based protein—thanks to 7ish everyday ingredients:
- Brown Lentils: Pre-cooked or canned lentils are convenient and super meaty. French, green, or black beluga lentils will work too, though their flavors will be more noticeable. Red lentils could also work, but they might feel kind of mushy in the wraps.
- Garlic Hummus: A heaping scoop of hummus binds the lentils together and gives the filling lots of savory flavors. Trader Joe’s Roasted Garlic Hummus is one of my favorites, or you can go all out with a batch of my Homemade Hummus.
- Green Sauce: Any herby and zesty green sauce will do. Use my Arugula Pesto for a classic Italian vibe, or bring the brightness with the chimichurri sauce from these Cauliflower Steaks with Chimichurri.
- Leafy Greens: You can use arugula, baby spinach, massaged kale, or a spring mix.
- Cucumber: Sliced Persian cucumbers are extra crunchy and refreshing, but English cucumbers are also great.
- Tortilla or Lavash Wrap: Use what you like! Lavash wraps are soft and flexible, and tortillas are easy to find and very pliable.
How to Make Crispy Lentil Wraps
- Combine the lentils with the hummus and green sauce in a small bowl until they’re evenly coated and stick together.
- Place the mixed greens in the center of your wrap, then spread the cucumber slices over top. Spoon the lentils on top of the cucumber and shape them into a log. Fold the wrap closed and roll it up.
- Pan fry the wrap, folded side down, in a skillet until golden and crispy. Flip and repeat.
- Slice the wrap in half and serve with hot sauce. Enjoy!
Caitlin’s Cooking Tips
- Dry the lentils really well. We don’t want any excess moisture in the lentil filling, or else our wraps will be mushy. After rinsing and draining the canned lentils, transfer them to a clean paper towel or kitchen towel and gently pat them dry to absorb as much water as possible.
- Want to cook the lentils yourself? Pick through 1/2 cup of dry brown lentils to remove any dust or debris, then add them to a pot with 1 to 1 1/2 cups of water or vegetable broth. Heat to a boil, then reduce the heat to a simmer and cover the pot. Cook for 20 minutes or until the lentils are soft and tender.
- Double the recipe. These wraps are perfect for feeding a crowd if you plan on serving them right away. Just double all of the ingredient quantities, and assemble as usual. I recommend pan-frying the wraps in batches to help each one brown evenly.
Serving Suggestions
What I love most about these wraps is how hearty and satisfying they are on their own. All of that protein and fiber in the lentil filling keeps me full for hours!
On those days when I’m not running around, I like to pair my lentil wrap with a warm bowl of soup. This Roasted Tomato Soup is perfect during the warmer months, while my Creamy Parsnip Soup with Roasted Garlic is better in fall and winter.
If you’re looking for more easy vegan lunch ideas, you’ll also love these Vegan BLT Sandwiches, this Beet & Quinoa Salad, and these Café Yumm Inspired Yum Bowls!
Or, if you want more delicious vegan lentil recipes, you’ll also love this Feel-Good Red Lentil Soup, this Vegan Lentil Loaf, and this Crispy Lentil Salad.
How to Store Leftover Lentil Wraps
These wraps are best served as soon as they’re assembled or pan-fried.
Want to make lentil wraps for meal prep? Prepare the lentil filling as normal and store it in an airtight container in the fridge for up to 3 days. Store the fresh vegetables separately. That way, you can bundle everything up fresh right before serving.
The leftover assembled wraps can be wrapped tightly in parchment paper or foil and refrigerated for up to 24 hours. The wraps and veggies will soften as they sit, but the flavors will still be great.
To serve, either enjoy the leftover wraps straight from the fridge or warm them up in a lightly oiled skillet over medium heat until warmed through.
Substitutions and Variations
- Gluten-Free Option: Make these wraps with pliable gluten-free tortillas instead.
- Garlic Hummus Substitutes: You can easily swap the garlic hummus for my Roasted Butternut Squash Hummus, or any store-bought hummus you like. Roasted red pepper, lemon, or beet hummus would all be good here.
- Green Sauce Substitutes: I like making these wraps with pesto or chimichurri, but my Green Goddess Tahini Dressing would be just as delicious. You can also try using aji verde, zhoug sauce, or this Classic Salsa Verde. Even classic hot sauce would be great!
- Optional Vegetable Add-Ins: Combine the greens and cucumber with more crisp vegetables, like shredded cabbage, grated carrots, or thinly sliced radishes.
- Add Cooked Grains: You can stretch the lentil filling even further by stirring in 1/2 cup of cooked farro, quinoa, or brown rice.
Recipe FAQs
The lentils and hummus pack each wrap with a ton of protein. In a standard tortilla, the wrap has approximately 25 grams of protein. In a lavash wrap, it gets bumped up to around 30 grams.
Pan-frying is optional. I like the warmth and crispy texture from pan-frying, but the wrap is just as tasty eaten at room temperature.
I don’t recommend freezing these wraps because the fresh vegetables will become soggy after thawing.
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 😊
Crispy Lentil Wraps (Easy High Protein Recipe)
Ingredients
- 1 cup cooked brown lentils
- 1-2 tablespoons garlic hummus
- 1-2 tablespoons green sauce pesto, chimichurri, etc
- 1 cup of baby spinach arugula, or mixed greens
- 1 small Persian cucumber ends trimmed and thinly sliced
- 1 10” tortilla or lavash wrap
- 1-2 teaspoons olive oil optional, for pan frying
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 green sauce. Gently mix well, until the lentils are evenly coated and will stick together.
- Assemble: Place the mixed greens in the center of your wrap, then spread the cucumber slices evenly over the top and press them down slightly. Use a spoon to place the lentils on top of the cucumber, forming a long “log” shape. Fold the shorter ends of your wrap in, then roll it up.
- Pan-Fry (Optional): Warm the olive oil in a medium nonstick skillet over medium heat. Add the wrap, with the open 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, the 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 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.
My most recent goal was to add lentils into my diet and I chose this recipe to get started! I got the Zoug sauce from Trader Joe’s for my green sauce and it’s INCREDIBLE! Highly recommend if you want something spicier.
I made a second batch of the lentils so I can eat this again through the weekend. This recipe is going to be a staple for me and is serving as a “gateway” to eating lentils regularly.
Amazing! I’m so happy to hear this, Catherine!
Looks delicious! Can’t wait to try! Have you tried eith cheese ? Debating
I haven’t but that sounds delicious!
Great for lunch. Easy and nutritious.
Happy to hear that, Siobhan!
This was so good. I use the knife to slice my cucumbers because I don’t have a slicer. I was surprised how good it was for so little ingredients, but you can’t go wrong with pesto. I subbed green lentils because that’s all I have and that’s all I actually like to eat, but I have never tried brown lentils. I got some chimichurri from Trader Joe’s so I will have to try that next.
So happy to hear you enjoyed it! Hope you like it with the chimichurri too 🙂
Have had this on repeat this week and it’s been perfect for post partum! Easy enough I can make it sitting and packs in the protein / fiber / iron!
Totally agree, Juliette! It’s been a regular postpartum meal for me too 🙂
had this for dinner and it was stellar! added some tomatoes inside and tzatziki on the side 🙂 will be making again
So happy to hear that! Love your additions too!