Easy Flourless Lentil & Oat Flatbreads (No Egg, No Gluten)

⏱️ Prep: 17m
🔥 Cook: 45m
🎬 Video: 34s
📊 Easy

🍽️ Course: Main Course 👥 Servings: 7

Welcome to the FLOURLESS PROTEIN MEAL SERIES! Forget store-bought wraps—these flatbreads are made entirely from whole red lentils and sprouted oats. They are high-protein, incredibly crispy, and flexible enough for any filling. This recipe makes 7 flatbreads total. They can be enjoyed plain or filled with a savory tofu-mushroom sauté.

Instructions

  1. Combine the soaked and rinsed lentils, 1.5 cups of water, sprouted oats, garlic, ginger, and a pinch of salt in a blender. Blend until the mixture is completely smooth.
  2. In a separate bowl, mix together the Greek yogurt, heaped golden flax seeds, salt, pepper, and chili flakes to taste. Set aside.
  3. Heat a cast iron pan on high heat. Add the crumbled firm tofu, sliced cremini mushrooms, and mini peppers. Stir-fry until the vegetables are tender and the moisture evaporates. Once dry, add the soy sauce, sriracha, and ketchup, stirring to combine.
  4. Grease a pan. Before pouring each flatbread, stir the batter well as the oats and lentils can settle. Pour approximately 2 ladles of batter onto the hot pan, spreading it thin to form a flatbread. Cover and cook for 3-4 minutes.
  5. Drizzle a little olive oil on top of the cooking flatbread, then flip it. Continue to cook until the flatbread is golden brown and crispy on both sides.
  6. Once cooked, spread a layer of the zesty Greek yogurt spread onto a flatbread. Pile in the savory tofu-mushroom filling, fold, and enjoy immediately.

💡 Chef’s Notes

The lentils require soaking for at least 1 hour prior to preparation. Per Filled Wrap (with Tofu & Spread): ~225 Calories | 12g Protein | 6g Fiber. The recipe creator filled 4 flatbreads with a savory tofu-mushroom sauté and kept 3 to enjoy on their own.

Video Tutorial