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1-Ingredient Red Lentil Tortillas {Grain-Free, Vegan}

Utterly amazing 1-ingredient red lentil tortillas that are naturally grain-free, oil-free & vegan. You only need red lentils (plus some tap water and salt). 

a stack of red lentil tortillas on a white plate

Mondays need some “wow.” And do I ever have some!

First, a question: do you have some split red lentils in your pantry?

a small white dish of red lentils

If yes, and so long as you also have some water and salt in the house, you have everything you need to make my (and, soon to be, your) favorite new recipe: Red Lentil Tortillas.

overhead shot of red lentil tortillas on a white plate, surrounded by dried red lentils

Simply Amazing 1-Ingredient Red Lentil Tortillas

I am crazy about these tortillas. Their flavor is a cross between a corn and a flour tortilla, which tastes delicious and delectable with any topping or filling (savory or sweet) you can imagine.

They are tender, too. Despite having no added oil, they are very pliable, so bend, fold or roll them for tacos, wraps, roll-ups, enchiladas and more. They are hearty, to boot: these are not crepes posing as tortillas, they pass California and Tex-Mex muster as true tortillas.

stack of 1-ingredient red lentil tortillas on a white plate, top tortilla folded

What Makes these Tortillas So Nutritious

Because of the singularity of ingredients (red lentils), these tortillas are naturally:

  • Grain-free
  • Vegan
  • Gluten-free
  • Oil-free
  • Sugar-free

At the same time, they are very high in fiber (7 grams per tortilla!), high in protein (6.5 grams per tortilla), and offer 10% of your daily iron needs.

As promised, WOW!!!

How to Make the Tortilla Batter

Now, allow me to share a few visuals for making these super-power tortillas. They are quite easy to prepare, but different from traditional tortilla or crepe recipe methods. I want to make these as easy for you as possible for your first run-through.

First, rinse 1 cup of the lentils under cold water, and then combine with 2 cups of water in a bowl or other container. Loosely cover and let stand, at room temperature, for at least 6 hours or up to 12 hours. (Update: Several readers have informed me that they have left the lentils soaking in the refrigerator for up to 48 hours.)

white bowl filled with soaked red lentils

The lentils will get very plump with the absorbed water, and there is still water at the bottom of the bowl (Update: do not worry about how much or how little water remains after soaking; just be sure that you do not drain the lentils.)

Now, add the whole shebang (soaked lentils and remaining water in the bowl) to a blender (preferable) or food processor, along with the salt. Again, do not add more water! Blend on high speed until very smooth (no tiny bumps at all), stopping the blender once or twice to scrape down the sides. The batter should be lslightly fluffy, like so:

pureed red lentil tortilla batter

How to Cook 1-Ingredient Red Lentil Tortillas

It’s time to cook some tortillas!

I used a well-seasoned, cast-iron skillet to make the tortillas; it’s my favorite “non-stick” pan. You can also use another variety of nonstick pan, or make these on a nonstick griddle. You do not need to use nonstick spray, but if you like, add a spritz (or a quick wipe of oil) for peace of mind.

Heat the skillet over medium heat. Once warm, add 1/4 cup (60 mL) of batter to the center of the pan (the recipe yields 2 cups–500 mL)– of batter).

The batter is thick, so tilting the pan (as you would with a crepe) is not sufficient for spreading the batter. Instead, use the back of a metal spoon (I used a soup spoon) to spread the batter into a 6-inch (15 cm) circle.

Perfection is not Necessary

It does not need to be pretty! Also, as you can tell from the photo, there is no need to worry if the batter starts to set up as you are spreading. Not a problem. Simply keep spreading the wet batter into the circle shape, spreading over any set batter, if needed.

Cook the tortilla for about 1 to 1-1/2 minutes until the surface of the tortilla appears dry. Try sliding a spatula underneath the tortilla; once it glides under easily, go ahead and flip! Let the tortilla cook for another minute or so, to brown the other side.

That’s it! Cool the tortillas on a wire rack and repeat with the remaining batter.

I know you are going to love these tortillas every bit as much as I do. Happy eating, everyone, and have a grand Monday!

More Grain-Free & Vegan Tortillas to Love:

2-Ingredient Chickpea Flour Tortillas

3-Ingredient Sweet Potato Tortillas 

1-Ingredient Black Bean Tortillas

Grain-Free Spinach Tortillas {2 ingredients}

1-Ingredient Split Pea Tortillas

2-Ingredient Coconut Flour Tortillas

Yield: 8 6-inch tortillas

1-Ingredient Red Lentil Tortillas {Grain-Free, Vegan}

1-Ingredient Red Lentil Tortillas {Grain-Free, Vegan}

Utterly amazing 1-ingredient red lentil tortillas that are naturally grain-free, oil-free & vegan. You only need red lentils (plus some tap water and salt). 

Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes


  • 1 cup (208 g) split or whole red lentils, rinsed and drained
  • 2 cups (500 mL) water
  • Optional: 1/4 teaspoon fine sea salt (more or less to taste)


  1. Combine the rinsed lentils and water in a medium bowl or other container; loosely cover. Let stand, at room temperature, for at least 6 hours or up to 12 hours.
  2. Do not drain lentils.
  3. Add the entire contents of bowl (soaked lentils and remaining water) and salt to a blender or food processor, Blend on HIGH speed until completely smooth (no tiny bumps) stopping once or twice to scrape down the sides of container. The batter should look somewhat fluffy. Scrape into a bowl or measuring cup.
  4. Heat a nonstick skillet (well-seasoned cast iron skillet is ideal), or a nonstick griddle, to medium heat (no hotter).
  5. Once warm, add 1/4 cup (60 mL)  of batter to the center of the pan (the recipe yields 2 cups--500 mL-- of batter). Using a metal spoon, spread the batter into a 6-inch (15 cm) circle.
  6. Cook1 to 1-1/2 minutes until surface of tortilla appears dry. Slide a spatula underneath and flip. Cook about 1 minute longer to brown other side. Transfer to cooling rack and cool completely.
  7. Repeat with the remaining batter.


6/3/18 UPDATE: Thanks to a reader's comment, I tried the recipe with whole red lentils--they work perfectly! no extra time is needed, they split apart naturally as they soak. I have made the change in the ingredients list.

Storage: Store the cooled tortillas in a covered container at room temperature for 1 day, the refrigerator for 2 weeks or the freezer for up to 6 months.

Tip: Split red lentils have become widely available in recent years. You can find them in most grocery stores, shelved alongside other dry beans and legumes. They are not expensive, either (about $2.50 for a 1-piound bag, depending on where you live).

Tip: Be sure to use split, not whole red lentils for this recipe. It should not be a problem as split red lentils are far more common (whole red lentils tend to be available in Southeast Asian markets, or, occasionally, in bulk food sections of very well stocked natural foods stores.

Nutrition Information

Serving Size

1 tortilla

Amount Per Serving Calories 95Total Fat 0.5gSaturated Fat 0gTrans Fat 0gUnsaturated Fat 0gCholesterol 0mgSodium 72.7mgCarbohydrates 16gFiber 7gSugar 0.5gProtein 6.5g

Did you make this recipe?

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Connie Shradel

Saturday 24th of September 2022

I gave these a shot today and I was not disappointed. They were so easy and tasty. I used an immersion blender which produces a nice silky batter. I will definitely be making these again. I love that they are high in protein and pliable. I learned about your recipe on the Struggle Meals FB page.


Monday 26th of September 2022

Hi Connie! So glad these simple tortillas were a hit! And thank you, too, for letting me know where you found out about them. I was not familiar with the Struggle Meals FB page :)


Monday 19th of September 2022

Didn't work for me a mushy gooey mess


Friday 19th of August 2022

These sound very good. I’m never successful with flipping without oil. I’d like to know what if I can bake them on parchment paper like a cookie. Would it be possible and what temperature?


Thursday 11th of August 2022

I have tried to make these using 2 different (both well seasoned) cast iron skillets. They stuck like ue. Would not flip. My silicon spatula would not slide under tortilla. Would a copper electric griddle work?


Saturday 6th of August 2022

Thank you so much for this recipe. I just finished my batch. I followed your recipe exactly and I think mine came out pretty good. It was hard to make them perfectly round but I got the hang of it after like 10 or so. I ended up with around 20 small wraps. In the future I’d like to experiment with flavors like another person mentioned. Also I’m wondering if you’ve ever tried to make them sweet, perhaps with some maple syrup added to the mix.

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