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
5 from 12 votes
My family loves these salad wraps for a quick, wholesome, and easy lunch idea. It’s easy to customize and needs very little prep.
Servings:
Prep:2minutes mins
Cook:1minute min
Total:3minutes mins
Ingredients 1x2x3x
- ▢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
STORAGE: These wraps are best enjoyed fresh, but the individual ingredients can be stored in separate airtight containers. The veggies and grains will stay fresh for up to 4 days, and the dressing will last up to 1 week.
Nutrition
Serving: 1servingCalories: 221kcalCarbohydrates: 30gProtein: 7gFat: 9gSodium: 1128mgPotassium: 267mgFiber: 6gSugar: 3gVitamin A: 982IUVitamin C: 19mgCalcium: 146mgIron: 2mgNET CARBS: 24g
