Lentil Wraps Vegan Protein Meal Prep

Lentil Lettuce Wraps In Glass container

Lentil wraps, a delightful vegan protein meal prep option, offer a fusion of flavors and nutrition. Explore the art of creating a mouthwatering, plant-based dish that’s perfect for your weekly meal planning. You can view my full collection of plant based meal prep recipes here.

Benefits of Lentils in Vegan Diet:

Incorporating lentils into your vegan diet is a smart move. Packed with protein, fiber, and essential nutrients, lentils contribute to a balanced and satisfying meal. Let’s dive into why lentils should be a staple in your kitchen. You can view my full collection of vegan lentil recipes here.

Ingredients & Substitutions:

Crafting the perfect lentil wraps requires quality ingredients. Experiment with these components for a personalized touch:

  • Brown Lentils (dry or canned)
  • Lettuce (Boston, romaine, or iceberg)
  • Olive Oil
  • Onion
  • Garlic
  • Tomato Sauce & Paste
  • Maple Syrup
  • Soy Sauce or Tamari
  • BBQ Sauce
  • Dry Spices (Chili Powder, Smoked Paprika, Hot Chili Powder, Salt, Pepper)
  • Optional Toppings (Vegan Mozzarella, Green Onions, Cilantro, Lime, Hot Sauce)

Helpful Tools:

To streamline your lentil wrap preparation, gather these tools:

  • Pot for boiling lentils
  • Pan for sautéing onions and spices
  • Meal prep containers

How To Make This Recipe:

  1. Boil dry lentils or use canned lentils.
  2. Sauté onions, garlic, and spices in olive oil.
  3. Add tomato sauce, soy sauce, tomato paste, maple syrup, BBQ sauce, and lentils.
  4. Season and cook until ingredients meld.
  5. Fill lettuce wraps, add toppings, and divide into meal prep containers.
Lentil Wraps Meal Prep In Container

Tips & Tricks:

  • Soak lentils in advance for better digestion.
  • Keep lettuce separate for extra crispiness.


Can I use other types of lettuce?

Absolutely! While Boston lettuce is a great choice, feel free to experiment with romaine or iceberg for diverse textures.

Is there a substitute for maple syrup?

Yes, agave nectar or date syrup can be excellent alternatives, offering a similar sweetness profile.

How long do lentil wraps stay fresh in meal prep containers?

When refrigerated, lentil wraps can stay fresh for up to 3-4 days. For longer storage, freeze them and thaw before enjoying.

How can I adjust the spice level?

Tailor the spice level to your taste by controlling the amount of chili powder and hot chili powder. Start with a small quantity and adjust gradually.

Lentil Lettuce Wraps In Glass container

Lentil Lettuce Wraps Vegan Protein Meal Prep

Savor the goodness of Lentil Wraps – a vegan protein delight. Packed with nutritious lentils and vibrant flavors, this meal prep favorite is a game-changer in plant-based cuisine.
5 from 2 votes
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Course Lunch, Main, Main Course
Cuisine American
Servings 4 -5 servings


  • 1 cup uncooked dry brown lentils (or use 3 cups canned lentils, rinsed and drained.)
  • 1 head lettuce of choice (I used Boston Lettuce but romaine or iceberg are great alternatives)
  • 1 tbsp extra virgin olive oil
  • 1 small yellow onion, diced
  • 3 cloves minced garlic
  • 1 cup tomato sauce
  • 2 tbsp tomato paste
  • 2 tbsp maple syrup
  • 1 tbsp soy sauce or tamari
  • 2-3 tbsp BBQ sauce

Dry Spices

  • 3 tbsp chili powder
  • 1 tsp smoked paprika
  • hot chili powder to taste
  • salt and pepper to taste

Optional Toppings

  • shredded vegan mozarella
  • diced green onions
  • cilantro
  • lime
  • hot sauce


  • In a pot on medium heat add dry rinsed lentils with 4 cups of water, bring to a boil and simmer for 15-20 minutes or until the lentils are tender. Drain, and set aside. (Or use 3 cups canned lentils instead, rinsed and drained).
  • In a pan on medium heat, add olive oil, and onion. Cook 3-4 mins.
  • Next, add in minced garlic, chili powder, and smoked paprika. Keep stirring and toast the spices in the pan for 1 minute.
  • Next, add tomato sauce, soy sauce, tomato paste, maple syrup, BBQ sauce and cooked lentils. Cook for a few minutes until all ingredients are combined and heated up. Season with salt, pepper and hot chili powder to taste.
  • Fill each lettuce wrap with the lentil filling, and add your favourite toppings, divide into 4 meal prep containers, and enjoy! (If you want to keep the lettuce extra crispy, leave the lettuce on the side and fill each lettuce wrap when you are ready to eat.)


Tip* Soaked the lentils ahead of time for a few hours before cooking to help with digestion. 
Tried this recipe?Let us know how it was!


Lentil wraps redefine vegan meal prep, offering a tasty and nutritious alternative. Incorporate this recipe into your routine for a satisfying plant-based experience.

2 thoughts on “Lentil Wraps Vegan Protein Meal Prep

  1. McKenzie says:

    5 stars
    This was such a great meal prep idea thank you absolutely loved the lentil filling I added mine to the lettuce the morning of to keep it more fresh. But such nice flavor!

    • spicyveganfood says:

      Thank you so much for trying out the meal prep idea and for sharing your feedback! I’m delighted to hear that you enjoyed the lentil filling and found it flavorful.

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