Enjoy a flavorful lunch with this homemade veggie wrap! Loaded with protein-packed quinoa and colorful veggies all dressed in a homemade Italian dressing. This quinoa wrap makes a great meal prep recipe, tasty lunch or gluten-free dinner recipe on a busy weeknight!
Keep mealtimes simple with this make-ahead quinoa wrap! This veggie wrap is plant-powered and makes a speedy dinner recipe or make-ahead lunch.
And the best part? While the quinoa salad tastes delicious in a wrap, it’s actually great on it’s on too! This means that the salad itself can also be used as a zesty side dish, BBQ addition, or dinner in itself.
Similar to thesevegan birria tacos, these quinoa wraps make an awesome Meatless Monday meal!
Don’t want to read? JUMP to the recipe!
How Much Protein Is In Quinoa
While quinoa isn’t protein-dense its perk is that it’s a complete protein. Meaning, it contains great amounts of all essential amino acids (learn more about the essential amino acids in quinoa).
One cup of cooked protein provides roughly 8 grams of protein. Couple that with the pumpkin seeds in this recipe and the wraps are a great source of vegan protein
However, you can also bump it up! Hemp hearts, tempeh strip, tofu are all wonderful options.
Likewise, if you’re not vegan, grilled chicken or steak adds a great amount of protein and flavor! Bonus points if you marinate it in the dressing.
How To Use The Wraps For A Meal Prep Recipe
These veggie wraps make a great meal prep recipe for multiple reasons:
- Make the salad ahead of time and simply portion it into wraps when you want them
- Use the salad itself as a meal and top it with additional protein
As far as meal prep goes, you can make the salad entirely (complete with the homemade Italian dressing) and let it sit in the fridge for up to three days.
Keeping in mind that portioning it too early in a wrap will make the wrap soggy.
The trick to making this recipe a 30-minute or less, gluten-free dinner is to have the quinoa cooked and cooled ahead of time. Then, all you need to do is throw it all together!
Homemade Italian Dressing
Only seven ingredients for this zesty Italian dressing! This dressing is a combo of sweet and tangy as it uses both green onion and red wine vinegar.
Sweetened with only honey, it makes a great addition to any salad- not just these veggies wraps.
However, if you don’t want to whip up the dressing, your favorite choices from Primal Kitchen will work in its place.
Add-Ins
Though these veggie wraps are delicious already, there’s always room to add something extra! A few of our favorite add-ins are:
- Sprouts
- Kimchi
- Hummus
How Long Does It Store
The quinoa salad can be made and stored in the fridge for up to three days.
And while you can eat the wraps immediately after whipping up the quinoa salad, they do taste best after a few hours in the fridge. This gives the flavors time to really set.
FAQ’s & Tips To Make The Veggie Wraps
- Cook and cool the quinoa ahead of time to make this a speedy dinner or meal prep recipe
- The quinoa salad (with dressing) can be stored for 3-4 days in the fridge
- 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
- The veggies, as well as the dressing, are interchangeable
Ingredients
For the wrap & salad
- 1 cup cooked quinoa
- ¾ cup shredded purple cabbage
- 1 cup shredded carrot
- ⅓ cup chopped greens
- ¼ cup pumpkin seeds
- 3 gluten-free wraps
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
How To Make It
In a measuring cup, whisk together the dressing ingredients.
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!
Makes 3 large wraps.
Don’t forget to pin these Homemade Veggie Wraps With Quinoa
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Quinoa Veggie Wrap With Homemade Zesty Italian Dressing (Gluten-Free I Vegan)
Ingredients
- 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.
- 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
- Cook and cool the quinoa ahead of time to make this a speedy dinner or meal prep recipe
- The quinoa salad (with dressing) can be stored for 3-4 days in the fridge
- 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
- The veggies, as well as the dressing, are interchangeable
Nutrition
Other Easy Quinoa Dishes
Keep this quinoa salad in the fridge and whip up homemade veggie wraps in no time! These quinoa wraps make for a tasty picnic lunch, gluten-free dinner on a warm night, or even a mini snack. Made with plant-based protein and flavored with sweet Italian dressing, these wraps are an easy meal prep recipe for busy moms.
Shelby aka Mama Bear
Joss
These wraps are so healthy and delicious! Next time I will definitely add in the kimchi and sprouts as suggested.
fitasamamabear
Kimchi makes life better haha
nancy
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
Yes! It's a nice little "double" recipe! I LOVED it on top of my salad!
AmyG
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
It definitely makes a great meatless meal! Plus, it's actually quite good just as a salad topper too! It's
the sweet dressing 😉
JustineCelina
Yum! I would have never thought to combine these flavours and ingredients in wrap form -- but it looks so delicious and so innovative!
fitasamamabear
It comes out as such a tasty combo! Sweetness with crunchy veggies is one of my favorites.
Terri Gilson
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
Sunflower seeds definitely work! Honestly, it's a nice switch up. Plus the dressing is slightly sweet which is refreshing
Glenda
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
Hehe it's a flavorful one! We make them a lot in the summer!