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Make lunch easy with my salad wrap recipe. They’re packed with whole grains, fresh vegetables, and a simple, tangy dressing. Healthy, delicious, and perfect for meal prep!
Lunchtime savior- the classic salad wrap.
These salad wraps are the MVP of on-the-go lunches… or when you want to pack in tons of nutrients between some bread.
With fiber-rich whole grains, veggies, and a flavorful albeit simple dressing, it’s a VERY wholesome meal that I know your family will love as much as mine! They are easy to customize and easy to batch prep.
Need more healthy lunch ideas? Try my Asian chicken salad, shrimp pesto pasta, or curried egg salad next.
Key Ingredients
- Wraps. I used whole wheat wraps, but you can use any wrap of your choosing.
- Grains. I used a mix of brown rice, quinoa, and farro for a mix of textures and flavor. Plus, quinoa is one of the few sources of complete plant-based proteins (source).
- Chia seeds. Just a pinch adds a nice crunch to the wraps and packs fiber and healthy omega-3 fatty acids.
- Vegetables. My preferred veggies for these wraps are cherry tomatoes, cucumber, and onion. Chop the vegetables into smaller pieces to roll the wraps easily.
- Parsley. For a fresh, herbaceous flavor. Cilantro also works.
- Salad wrap dressing. I’m using a mix of olive oil, vinegar, lemon juice, soy sauce, and some salt.
How to make salad wraps
I’ve included step-by-step photos below to make this recipe easy to follow at home. For the full printable recipe instructions and ingredient quantities, scroll to the recipe card at the bottom of this post.
Mix. Combine all of the salad ingredients in a large bowl.
Make the dressing. Whisk together the salad dressing ingredients and add salt to taste.
Wrap. Toss the dressing in the grain mixture and divide it among the tortillas. Wrap, slice, and serve.
Variations
- Lettuce wraps. For a lower-carb option, use romaine lettuce, iceberg lettuce, or butter lettuce leaves in place of the wraps (or make my keto tortillas).
- Chicken salad wraps. Combine shredded chicken breasts with mayo, Dijon mustard, and grapes (consider it a spin on my rotisserie chicken salad).
- Add protein. Fold in chopped hard-boiled eggs, air fryer tofu, or shrimp for healthy, lean protein options.
- More veggies. Thinly sliced carrots, bell peppers, cabbage, and celery will fit perfectly into these wraps and add more color, flavor, and vitamins, too!
- Healthy fats. Add a dollop of plain Greek yogurt or avocado slices.
More wraps and sandwiches to try
- Starbucks spinach feta wrap
- Hot honey chicken sandwich
- Italian beef
- Chicken lettuce wraps
- Or any of these sandwich recipes
Easy Salad Wrap
Ingredients
- 4 whole wheat tortillas or any awraps
- 1 cup quinoa cooked
- 1/2 cup farro can sub for couscous or barley
- 2 tablespoon chia seeds
- 1 cup grape tomatoes chopped
- 1 medium cucumber chopped
- 1/2 cup parsley chopped
- 1/2 medium red onion chopped
For the salad dressing
- 1/4 cup apple cider vinegar
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- 1-2 tablespoon soy sauce
- 1 teaspoon salt
Instructions
- In a large mixing bowl, add the quinoa, farro, chia seeds, grape tomatoes, cucumbers, parsley, and red onion and mix well.
- In a small bowl, add the vinegar, olive oil, lemon juice, and soy sauce and mix until fully incorporated. Adjust salt according to taste.
- Pour dressing over the salad mixture and mix very well until combined. Divide the salad mixture among the four tortillas and wrap up.
Notes
Nutrition
Originally updated March 2023, updated and republished December 2024
For a long time I didnt eat wraps. I must again as really like them.
I like chicken wraps very much. I never tried eating only salad in wrap!
Quinoa is such a nice ingredient. Couscous I also like very much. Can I try with that also
Sometimes I overdo it with the wrap fillings, which is why I’m not a huge fan of them! I like making a huge batch of delicious fillings and using mini tortilla wraps to eat it! My favorite filling ingredients include quinoa, chickpeas, tofu, avocado, bell peppers, eggplant, onions, and lots of sprouts!
Ooh I love this! I’ve bought those grain packets before and they’re awesome. Farro is so delicious. I love that you can make the salad and store it separately from the wraps so they don’t get soggy. I’m literally counting down to my lunch break now…
I bet that filling has a great chewy texture with all the grains! Filling as well!