This Quinoa Salad Wrap is a go-to easy lunch when you want something healthier than a sandwich but just as simple. Made with cooked quinoa, colorful veggies, and homemade Italian dressing, it’s a dairy-free, meal-prep-friendly wrap that’s filling, flavorful, and perfect for busy days.
"This is my new favorite lunch! I already loved quinoa and pairing it with the veggies and delicious dressing takes it to a whole new level. Thanks so much for sharing this recipe!" -Glenda
A Quick Look At The Recipe
- ⏲️Ready In: 2 hrs 30 mins
- 👪Serves: 3
- 🍽 Calories and Protein: 411kcals and 8 grams of protein
- 📋Main Ingredients: Quinoa, purple Cabbage, carrots, gluten-free wraps, and homemade Italian dressing.
- 📖 Dietary Notes: Dairy-free, gluten-free, and vegan.
- ⭐ Why You'll Love It: It’s fresh, colorful, and filling with a zesty homemade dressing that turns simple veggies into a satisfying, meal-prep-friendly wrap.
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Keep mealtimes simple with this make-ahead quinoa wrap! This veggie-packed lunch is plant-powered, portable, and works just as well for quick dinners as it does for packed lunches, similar to these salmon poke bowl or my healthy chicken fajita bowls when you need something fast but filling.
And the best part? While the quinoa salad is delicious wrapped up, it’s just as good on its own. Use it as a zesty side dish, scoop it onto plates for a light dinner, or bring it along to BBQs. It's a great way to stretch one prep into multiple meals.
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💭Why This Recipe Works
Flavorful: Drizzled with a homemade Italian dressing that leaves the healthy quinoa salad wrap juicy and delicious.
Easy: Once your quinoa is cooked, the wrap comes together in just 10 minutes, which is perfect for quick meals.
Easy to customize: The base recipe is delicious as a light lunch, but the wrap is really easy to adjust based on what you have in the fridge.
Ingredients and Substitutions
- Quinoa: Both white and colored quinoa work for the veggie wrap, but make sure it is cooked and cooled in the fridge before you need it. This is a great way to use up leftovers from making a gluten-free quinoa salad.
- Veggies: All of the vegetables are interchangeable depending on what you have in the fridge. Also know that you can easily use a pre-packaged coleslaw mix instead!
- Italian dressing: Made from scratch, it's zesty and perfect. However, if you don’t want to whip up the dressing, your favorite choices from Primal Kitchen will work in its place. And if you love the Italian flavor, check out these Italian vegetable dishes.
See the recipe card for full information on ingredients and quantities.
Variations
Add-ins: Mixing some sprouts or kimchi into the wrap is a tasty idea.
Hummus: Adding regular, red pepper, or green hummus to the base of the wrap can be a creamy swap.
Proteins: Though vegan as written, I personally add in or at least pair my wrap with more protein, like air fryer steak bites, healthy chicken bites, or, if you prefer something vegetarian, maple glazed tempeh!
How To Make a Quinoa Salad Wrap
Step 1: In a measuring cup, whisk together the dressing ingredients.
Step 2: In a large bowl, mix together the quinoa, cabbage, and carrots. Pour the dressing over top.
Step 3: Divide the quinoa mixture up into the wraps and top each wrap with pumpkin seeds and chopped greens.
Step 4: Serve and enjoy!
Expert Tips
If you're making these quinoa veggie wraps for meal prep, store the quinoa salad separately from the wraps until it's time to enjoy them. This way, the wraps don't become soggy. This is perfect for picnic lunches, and here are some other foodie date ideas.
Great for a meatless Monday meal (like these vegan birria tacos or Mexican Shells Soup), but you can also serve the wraps alongside something like my gluten-free chicken wings recipe.
Store the quinoa salad separately from the wraps in an airtight container in the fridge for up to 3 days.
Quinoa Salad Wraps FAQs
To keep quinoa salad wraps from getting soggy, store the quinoa salad and the tortillas separately. When you're ready to eat, spoon the salad into the wrap, taking care to let any excess dressing drip off, and enjoy.
Any protein can pair well with quinoa wraps. Specifically, shredded chicken, steak bites, and roast beef. Tempeh and fried tofu are popular, too.
More Quinoa Recipes You'll Love
If you tried this Quino Salad Wrap Recipe or any other recipe on my blog, please leave a 🌟 star rating and let me know how it goes!
Quinoa and Veggie Salad Wrap
Video
Ingredients
For the quinoa salad
- 1 cup quinoa cooked
- ¾ cup purple cabbage shredded
- 1 cup carrot shredded
- ⅓ cup greens chopped
- ¼ cup pumpkin seeds
- 3 wraps gluten-free
For the dressing
- ¼ cup olive oil
- ⅛ cup red wine vinegar
- ½ tbs green onion chopped
- 1 teaspoon dried basil
- 1 tbs garlic powder
- ½ teaspoon sea salt
- 1 tbs raw honey
Instructions
- In a measuring cup, whisk together the dressing ingredients until combined.
- In a large bowl, mix together the quinoa, cabbage and, carrots. Pour the dressing over the quinoa mixture and stir to combine.
- Divide the quinoa mixture up into the wraps and top each wrap with pumpkin seeds and chopped greens.
- Roll them up tight and serve!
Notes
- The secret to this recipe is having quinoa cooked and cooled in the fridge.
- The quinoa salad (with dressing) can be stored for 3-4 days in the fridge in an airtight container.
- Though the wraps can be eaten as soon as the salad is made, it tastes better if left to chill in the fridge for a bit
- Save yourself some time by grabbing a bag of coleslaw mix instead of chopping the cabbage.
Disclaimer:
Nutrition values are estimates only, using online calculators. Please verify using your own data"
Nutrition
Glenda says
This is my new favorite lunch! I already loved quinoa and pairing it with the veggies and delicious dressing takes it to a whole new level. Thanks so much for sharing this recipe!
fitasamamabear says
Hehe it's a flavorful one! We make them a lot in the summer!
Terri Gilson says
What a great way to use quinoa! I'm going to stray from my usual quinoa salad and make this next time. I always have all those ingredients (except pumpkin seeds) but I think sunflower seeds would work well as a substitute!
fitasamamabear says
Sunflower seeds definitely work! Honestly, it's a nice switch up. Plus the dressing is slightly sweet which is refreshing
JustineCelina says
Yum! I would have never thought to combine these flavours and ingredients in wrap form -- but it looks so delicious and so innovative!
fitasamamabear says
It comes out as such a tasty combo! Sweetness with crunchy veggies is one of my favorites.
AmyG says
I'm always looking for meatless lunch ideas and this is a definite keeper! I love the idea of the Italian dressing, this makes seasoning quick and easy.
fitasamamabear says
It definitely makes a great meatless meal! Plus, it's actually quite good just as a salad topper too! It's
the sweet dressing 😉
nancy says
that looks like a really healthy and hearty wrap! I like this prep head of meal options and I can use the filling for a salad too!
fitasamamabear says
Yes! It's a nice little "double" recipe! I LOVED it on top of my salad!
Joss says
These wraps are so healthy and delicious! Next time I will definitely add in the kimchi and sprouts as suggested.
fitasamamabear says
Kimchi makes life better haha