Recipe description
October 3, 2026
High-Protein High-Fiber Shrimp Lentil Wrap
A satisfying shrimp and lentil wrap with protein, fiber, and everyday balance.
High Fiber
High Protein
84%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Combines lentils, vegetables, and avocado for fiber and plant diversity.
- Balances shrimp protein with legumes, healthy fats, and practical carbohydrates.
- Uses olive oil, garlic, cumin, tomato, and red onion for flavor and plant compounds.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Shrimp
10
piece
Lentils
6
tablespoon
Wrap
2
piece
Avocado
1
piece
Spinach
2
tablespoon
Tomato
1
piece
Onion, red
1
piece
Garlic
1
clove
Lemon juice
2
teaspoon
Oil, olive
1
tablespoon
Seed, cumin
1
teaspoon
Salt
1
teaspoon
Black pepper
1
teaspoon
Instructions
1
Rinse the lentils, then simmer them in lightly salted water for 20-25 minutes until tender but not mushy. Drain and set aside.
2
Season the shrimp with cumin, salt, and black pepper.
3
Heat the olive oil in a pan over medium-high heat. Add the minced garlic and cook for 30 seconds until fragrant.
4
Add the shrimp to the pan and cook for 2-3 minutes per side until pink and cooked through. Remove from heat and squeeze over half of the lemon juice.
5
Halve the avocado, remove the pit, and scoop the flesh into a bowl. Mash it with the remaining lemon juice and a pinch of salt.
6
Dice the tomato and thinly slice the red onion.
7
Warm the wraps briefly in a dry pan or microwave for easier rolling.
8
Spread the mashed avocado over each wrap. Layer with spinach, cooked lentils, shrimp, tomato, and red onion.
9
Roll up each wrap tightly, slice in half if desired, and serve immediately.
More Recipes For Your Gut
Nutrition
470 kcal
Calories
24 g
Protein
58 g
Carbohydrates
12 g
Fiber
6 g
Sugar
19 g
Fat
3 g
Saturated fat
2.2 g
Salt
FAQ
How many servings does this shrimp lentil wrap recipe make?
It makes 2 servings, with 1 wrap per serving.
How long does it take to prepare the wraps?
Allow about 35–45 minutes, including cooking the lentils and shrimp.
Can I use canned lentils?
Yes. Drain and rinse them, then use about 6 tablespoons in place of the cooked lentils.
How do I know when the shrimp are cooked?
Cook them for 2–3 minutes per side until pink, opaque, and cooked through. Avoid overcooking.
Can I make these wraps gluten-free?
Yes. Use certified gluten-free wraps and check the labels of all other packaged ingredients.
What can I use instead of shrimp?
Cooked chicken, tofu, or extra lentils can work as alternatives, with cooking times adjusted as needed.
Can I prepare the wraps in advance?
For the best texture, prepare the components ahead and assemble just before serving. The avocado may brown over time.
How should leftovers be stored?
Refrigerate leftovers promptly in an airtight container and use within 1–2 days. Keep them chilled until serving.
Is this recipe high in protein and fiber?
It combines shrimp and lentils for protein, while lentils, vegetables, and whole-grain wraps can contribute fiber. The amounts vary by brands and portions.
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