Salad Wraps


5 from 9 votes
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These healthy salad wraps are packed with fresh vegetables, grains, and a simple dressing. They make a healthy and portable lunch idea.

salad wrap.

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. 

Ingredients needed

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. 

salad wrap recipe.


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. 

Storage instructions

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. 

salad wraps.

More delicious sandwiches to try

Frequently asked questions

How do you fold a salad wrap?

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. 

What goes with salad wraps?

Pair these wraps with roasted vegetables, creamed spinach, deviled eggs, a serving of hearty cauliflower salad, or zucchini fries

Can you freeze these wraps?

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. 

salad wrap recipes.

Easy Salad Wrap

5 from 9 votes
These salad wraps feature fresh vegetables, wholegrains, and a simple dressing that make the perfect portable healthy lunch.
Servings: 4 wraps
Prep: 2 minutes
Cook: 1 minute
Total: 3 minutes


  • 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


  • 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.


TO STORE: 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.


Serving: 1wrapCalories: 221kcalCarbohydrates: 30gProtein: 7gFat: 9gSodium: 1128mgPotassium: 267mgFiber: 6gSugar: 3gVitamin A: 982IUVitamin C: 19mgCalcium: 146mgIron: 2mgNET CARBS: 24g
Course: Main Course
Cuisine: American
Author: Arman Liew
Tried this recipe?Give us a shout at @thebigmansworld or tag #thebigmansworld!

Arman Liew

I’m a two time cookbook author, photographer, and writer, and passionate about creating easy and healthier recipes. I believe you don’t need to be experienced in the kitchen to make good food using simple ingredients that most importantly, taste delicious.

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5 from 9 votes (9 ratings without comment)

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  1. 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!

  2. 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…