Lentil Flatbread


This 3-ingredient, extremely simple recipe is easier than you may think and may just become your new favorite healthy flatbread.

Prep Time:
5 mins
Cook Time:
5 mins
Soak Time:
3 hrs
Total Time:
3 hrs 10 mins
8 flatbreads

Lentil Flatbread – Better Red Than Bread

As I mention in the intro, I was a little skeptical when I first heard about a vegan, low-carb, high-fiber flatbread that's made with nothing more than lentils and water. Okay, I was a lot skeptical, but after a few minutes of searching, I realized this really was a thing, and sort of looked like one of my all-time favorite foods, the magical dosa. Turns out the taste and texture aren't that similar, but they do have one thing in common. They're both perfect for rolling up, wrapping around, or dipping into other kinds of deliciousness.

I kept things very simple here, and didn't season these with anything other than salt. And, if you are going to pair them with the aforementioned "other kinds of deliciousness," then maybe that's all you need. Having said that, there are many obvious choices in the way of herbs and spices that can be included in the batter, and if you like these, which you will, I'm sure that you'll explore those eventually.

I did cook some the same day I made the batter, and they were fine, but I do think an overnight rest in the fridge improved the taste and the texture. Besides that, the other big decision is exactly how much water to blend in. Less water means a thicker batter, which means a thicker flatbread, so feel free to experiment with that as well, but for me, 1 part red lentils to 2 parts water seemed to be ideal. No matter how you adjust yours, I really hope you give this easy, nutritious, and very tasty lentil flatbread recipe a try soon. Enjoy!


  • 1 cup red lentils

  • 2 cups water

  • 1 teaspoon kosher salt, or to taste


  1. Add lentils and water to a blender, or food processor and soak for at least 3 hours.

  2. Blend lentils until they are very smooth. Season with salt. (Batter can be used immediately, but for best results refrigerate overnight).

  3. To cook, heat a non-stick pan on medium-high. Grease lightly with olive oil and allow to get hot. Add 1/4 to 1/3 cup of batter to the hot pan. Use the bottom of a ladle or spoon to spread out into a 5 or 6 inch circle. Lower heat to medium, and adjust from there if needed. Cook the first side for about 1 1/2 to 2 minutes, before flipping over. Cook the second side for about 2 minutes, before transferring to a plate.

  4. Keep warm flatbreads covered with a towel while cooking and stacking.

    stack of lentil flatbreads
    Chef John

Cook's Notes:

These can be made ahead and reheated. Or cooked and then frozen.

Use less water for thicker flatbreads. Feel free to season with spices and herbs if you like.

Nutrition Facts (per serving)

177 Calories
1g Fat
30g Carbs
13g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 177
% Daily Value *
Total Fat 1g 1%
Saturated Fat 0g 1%
Sodium 487mg 21%
Total Carbohydrate 30g 11%
Dietary Fiber 15g 55%
Protein 13g
Potassium 479mg 10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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