These healthy salad wraps are packed with fresh vegetables, grains, and a simple dressing. They make a healthy and portable lunch idea.
If you are on a healthy spin and are looking to replace takeaway burgers and sandwiches with homemade food, then these salad wraps are a great place to start.
Featuring a range of flavors and textures, these sandwiches will steal your heart even if you are an avid meat eater.
Our favorite salad wrap
These salad wraps are quite similar to my Greek wraps. They are full of fresh flavors and pack for an amazing lunch. I decided to add grains to these sandwiches to keep me fuller for longer and to give them a unique spin!
- It’s healthy. Packed with grains and veggies, these wraps are a good source of fiber, vitamins, and nutrients.
- It’s a breeze to make. Cook the grains and layer them with some freshly chopped vegetables. No time spent by the stove!
- It’s perfect for meal prep. Get ahead and prep all components in advance. When it’s time to eat, simply lay out all your ingredients and assemble the wrap in a minute.
Ready to wrap? Here’s the list of ingredients you need for this recipe.
- Wraps. Any whole wheat wrap will work.
- Grains. I use a mix of brown rice, quinoa, and farro for these wraps. These grains are rich sources of dietary fiber and minerals. Quinoa is also a good source of protein.
- Chia seeds. I love the crunch these seeds add to the wraps. These tiny seeds are also packed with fiber and contain a good amount of omega-3 fatty acids.
- Vegetables. My veggies of choice for these wraps are cherry tomatoes, cucumber, and onion. Chop the vegetables into smaller pieces to be able to roll the wraps easily.
- Parsley. Chopped fresh parsley.
For the dressing:
- Oil. Preferably olive oil.
- Vinegar. I use apple cider vinegar for the dressing. White or red wine vinegar will work.
- Lemon juice. Lime juice can be used too.
- Soy sauce. It pairs well with the vegetables and the grains and adds savory and salty notes to the dressing.
- Sea salt. Add to taste.
How to make salad wraps
There is no excuse to keep buying wraps when making them at home is so easy and quick.
Step 1 – Prepare the fillings
Cook the grains and add them to a large mixing bowl along with the chopped vegetables, chia seeds, and parsley. Mix well.
Step 2 – Make the dressing
In a small bowl, add the olive oil, vinegar, lemon juice, and soy sauce. Mix well until fully combined. Do a taste test and add salt if needed.
Pour the dressing over the salad mixture and mix well.
Step 3 – Assemble the wraps
Divide the salad filling into four parts. Add the mixture to whole wheat wraps and roll tightly.
You can easily customize these wraps to suit your dietary preferences or change up the fillings! Here are a few ideas to get you started-
- Use lettuce leaves to wrap. To make these wraps lighter and more refreshing, swap the whole wheat tortillas with lettuce leaves. Butter lettuce, Boston Bibb, and romaine hearts work best for wraps.
- Lower the carbs. Swap out the tortilla for egg wraps or low carb tortillas.
- Make it gluten-free. If you are gluten-intolerant, use gluten-free wraps and leave out the farro. You can use more of the brown rice and quinoa mixture to make up for the missing grains.
- Add more veggies. Thinly sliced carrots, bell peppers, cabbage, and radishes will fit perfectly into these wraps. They will add more color, flavor, and vitamins to the wraps.
- Add your favorite protein. Sliced chicken breast, tofu bites, and shrimp are good protein options for these wraps. Adding hummus to the wraps is another great way to boost their protein content while keeping them vegan.
These wraps are best eaten fresh. If you have a leftover wrap, wrap it with parchment paper, put it in an airtight bag, and refrigerate. Eat the wrap within a day to experience the best texture.
The salad ingredients can be stored separately in airtight containers. Prepare them in advance and refrigerate them for up to 4 days.
The dressing can be stored in the fridge for up to 5 days. Keep it in an airtight jar and shake well before using.
More delicious sandwiches to try
First off, warm up the tortillas in the microwave or in the oven to make them pliable. Place the tortilla on your work surface and add the fillings to the center of the tortilla. Fold over the bottom and top parts of the tortilla. Rotate and roll over tightly to prevent the wrap from falling apart.
Pair these wraps with roasted vegetables, creamed spinach, deviled eggs, a serving of hearty cauliflower salad, or zucchini fries.
Freezing these wraps is not a good idea as the fresh cucumbers and tomatoes don’t freeze well. Once defrosted, the vegetables will no longer be crisp and the wraps will be too soggy.
Easy Salad Wrap
- 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
- In a large mixing bowl, add your salad ingredients and mix very well.
- In a small bowl, add your salad dressing ingredients 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.
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I bet that filling has a great chewy texture with all the grains! Filling as well!
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…
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!