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Red Lentil Flatbread

Recipe: Red Lentil Flatbread

After you find out Prediabetes and Insulin Resistance is a part of your life, bread tends to take a back seat. No more sandwiches, wraps, pizza, or bread to dip in your favorite soup. How’s a girl to survive? Easy! Make my Red Lentil Flatbread!


I have to tell you --- the anti-bread-low-carb fanatics have it all wrong!

Bread doesn’t have to become your enemy!

You can eat bread everyday if you want!

You just need to eat bread that is high in fiber and complex carbohydrates.

And that’s where my Red Lentil Flatbread Recipe comes in!

Packing a whopping 9 grams of fiber per flatbread and only 12 grams net carbs, you can even have 2 WHOLE flatbreads with your meal!

If you don’t know what red lentils are, they look like this. You can find them in the grocery store in the section that has dry uncooked beans.

Red Lentils are very cheap to buy and will probably cost about $2 a bag.

Red Lentils

No high-carb, blood-sugar-spiking recipes in my kitchen!

Instead, I’ve made my Red Lentil Flatbread Recipe with nothing more than red lentils, some spices, salt and water.

It’s super high in fiber too, which means your blood sugar stays stable for hours.

Why is fiber so important?​

Because healthy gut microbes love to chomp down on plant-fiber! You need to be eating at least 50 grams of whole food plant-fiber a day if you want to reverse your Prediabetes and Insulin Resistance.

To learn more about how Fiber will help you reverse your Prediabetes...check out my post Fiber and Prediabetes: Why You Need To Eat More Fiber When You Have Prediabetes

Gut Microbes Eat Fiber

What Does Red Lentil Flatbread Taste Like?

OK, so what does my Flatbread taste like?

A little bit like lentils...AND like cheddar cheese.

Cheese? Yup! My Red Lentil Flatbread tastes like cheese!

Red Lentil Flatbread Has So Many Possibilities!

The possibilities really are endless for my Recipe for Red Lentil Flatbread!

Wraps: There’s nothing like wrapping up your favorite sandwich fixings in a freshly made gluten free Red Lentil Flatbread wrap! My favorite is a fresh tomato and cucumber sandwich with a bit of mayo. Delightful!

Pizza Crust: Whip up a flatbread on the stove and then toss it in the oven with your favorite pizza toppings! The high fibery goodness won’t spike your blood sugar like regular pizza crust.

Using a Dipping Tool: Or maybe you’d just like to slather on some pesto, or dip your red lentil flatbread in hummus, or even nut butter, and then gobble it up.

All of these things are possible!

It’s Easy To Make And The Batter Keeps For Days

And even better, you can make this Red Lentil Flatbread Recipe batter in advance and store it in the fridge.

That means you’re only minutes away from a quick addition to your lunch or supper! You can even whip one up for breakfast!

Add a little nut butter and some sliced banana and you’re ready to go to the office.

Recipe: Red Lentil Flatbread

Makes: 6 Flatbreads

  • 1 cup dry red lentils
  • 2 cups water
  • 1 Tsp salt
  • Spice option: 1 tsp cumin, 1 clove garlic

No spice option – omit the cumin/garlic if you intend to use these wraps with nut butters or as a sandwich wrap.

Trying to eat healthy all on your own is too darn hard.

In the Healthy U Group we encourage each other to eat better...


High Speed Blender Option: If you have a high speed blender like a Vitamix, simply add the ingredients to the blender and blend until smooth. I have a Vitamix so I can make Red Lentil Flatbread in a jiffy – no soaking!

Vitamix Blender

No High Speed Blender Option: If your blender is not the greatest at making things very smooth...soak your red lentils in 2 cups of water (make it hot) for 15 minutes, and then blend up the lentils in those same 2 cups of water.

Hand Blender Option: Soak the lentils for 1 hour. Hand blend in a TALL container (like an old yogurt container), adding approx. 1/2 cups more water if it gets too thick.

Batter Gets Too Thick: If your batter gets too thick, add a bit more water. Lentils are VERY fibery and all that fiber loves to soak up the water!

How to Cook Red Lentil Flatbreads

Cook Like a Pancake: Make your Red Lentil Flatbread as you would a pancake in a hot pan or griddle, lightly oiling the pan with a bit of Extra Virgin Olive Oil.

Each flatbread takes about 4 minutes per side on medium heat, and cooking time is dependent on how thick you make the batter.

Don’t dry them out with overcooking! You want the flatbreads to be flexible!

Red Lentil Flatbread Cooking

Store the cooked flatbreads in the oven until you're ready to eat them.

Pre-make Your Batter: This batter stays fresh in the fridge for up to 5 days (mine never lasts longer than a few days because we love making and eating Red Lentil Flatbread!).

Simply mix it up and store your pre-made batter in a jar in the fridge. You’ll find your batter will thicken once in the fridge. Simple add a bit of water to get your desired consistency before cooking.

Joan Tip: Room Temperature Red Lentil Flatbread Batter Sticks Less

Mix Up Your Lentils: I’ve made this recipe with many kinds of lentils – green, yellow, beluga, french, red and a whole bunch of the above all mixed together! Yellow lentil flatbreads are very creamy tasting and the french lentil flatbreads are an earthy black in color! How exotic!

Try all your favorite lentils and mix and match as you please. The recipe proportions always stay the same. 1 cups lentils/2 cups water regardless of the kind of lentils you use.


Red Lentil Flatbread on Plate
Red Lentil Flatbread Nutrition

This Red Lentil Flatbread Recipe is G/F, D/F, and Vegan.

Want More Bread Help?

Want more bread type recipes that are high in fiber and full of blood-sugar-lowering goodness?

Try my fibery Joan's Flaxseed Bread or my super yummy Cinnamon Flaxseed Bread.

You can also learn about whole grain bread here (it's totally ok to eat by the way!!!)

Want More Help Knowing What to Eat?

You can download our 95-5 Wellness Solution for FREE! (click below)

95-5 Wellness Solution

About the Author Joan Pasay

As a Nutrition & Lifestyle Therapist I felt compelled to start Power In The Group. Why? To guide and support women like you with Prediabetes or Insulin Resistance so you can regain and nourish your health...without all the confusion. Together we can enjoy the richest quality of life for ourselves, with our families, and within our society...wanna come along?

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