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    Home » Healthy Recipes » Meals & Sides

    Veggie Quinoa Wrap With Homemade Sweet Italian Dressing (Gluten-Free I Vegan)

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    Image with text: multiple images of a veggie quinoa wrap. One image held up close the other images of how to make the gluten-free wrap
    Pinterest image with text: two images the top of a veggie wrap sliced in half on white plate the bottom of quinoa salad in blue bowl
    Image with text: multiple images of a veggie quinoa wrap. One image held up close the other images of how to make the gluten-free wrap
    Image with text: Quinoa and veggie wrap sliced in half on a white plate with spinach greens
    Pinterest image with text: two images the top of a veggie wrap sliced in half on white plate the bottom of quinoa salad in blue bowl
    Pinterest image with text: two images of a vegan quinoa wrap cut in half the top image a close up the bottom image of wraps on a white plate

    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!

    I have an advertisement relationship with the ads in this post. Check out my disclaimer here
    Closeup shot of a hand holding a veggie and quinoa wrap cut in half.

    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 these vegan birria tacos, these quinoa wraps make an awesome Meatless Monday meal!

    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 strips, 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 Make It

    Measuring cup with oil and multiple measuring spoons with ingredients around it
    In a measuring cup, whisk together the dressing ingredients.
    Homemade italian dressing being poured on a quinoa veggie salad in black bowl
    In a large bowl, mix together the quinoa, cabbage, and carrots. Pour the dressing over top.
    Quinoa and veggies on a gluten-free wrap with black bowl behind it
    Divide the quinoa mixture up into the wraps and top each wrap with pumpkin seeds and chopped greens.
    Quinoa and veggie wrap sliced in half on a white plate with spinach greens
    Serve and enjoy!

    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 cooked quinoa made 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. And if you love the Italian flavor, check out these Italian vegetable dishes.

    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
    Quinoa and veggie wrap sliced in half on a white plate with spinach greens

    How Do You Store It?

    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.

    You can also rock these wraps on the side of something like a Mexican Shells Soup for a bigger meal!

    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

    Frequently Asked Questions About Quinoa Wraps

    Can you make these wraps ahead of time?

    You can make the quinoa salad mixture ahead of time. However, don't portion it into wraps until you're ready to eat it. Otherwise, the wraps will become soggy from the dressing.

    How long does quinoa salad last in the fridge?

    If stored in an airtight container, quinoa salad should last 3-4 days.

    Quinoa and veggie wrap sliced in half on a white plate with spinach greens

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    gluten-free veggie wrap with quinoa cut in half and held in a hand

    Quinoa Veggie Wrap With Homemade Zesty Italian Dressing (Gluten-Free I Vegan)

    Enjoy a flavorful lunch with this homemade veggie wrap! Loaded with protein-packed quinoa and colorful veggies all dressed in a homemade Italian dressing.
    5 from 24 votes
    Print Recipe Pin Recipe
    Prep Time 15 minutes mins
    Cook Time 0 minutes mins
    2 hours hrs
    Total Time 2 hours hrs 30 minutes mins
    Course Main Course
    Cuisine American
    Servings 3
    Calories 411 kcal

    Video

    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.
      Measuring cup with oil and multiple measuring spoons with ingredients around it
    • In a large bowl, mix together the quinoa, cabbage and, carrots. Pour the dressing over the quinoa mixture and stir to combine.
      Homemade italian dressing being poured on a quinoa veggie salad in black bowl
    • Divide the quinoa mixture up into the wraps and top each wrap with pumpkin seeds and chopped greens.
      Quinoa and veggies on a gluten-free wrap with black bowl behind it
    • 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
    Disclaimer:

    Nutrition values are estimates only, using online calculators. Please verify using your own data"

    Nutrition

    Calories: 411kcalCarbohydrates: 43gProtein: 8gFat: 24gSaturated Fat: 4gPolyunsaturated Fat: 4gMonounsaturated Fat: 15gTrans Fat: 1gSodium: 638mgPotassium: 444mgFiber: 5gSugar: 11gVitamin A: 7443IUVitamin C: 17mgCalcium: 81mgIron: 3mg
    Keyword plant-based, vegan
    Have You Tried This Recipe?Please leave a star rating and comment below. Mention @fitasamamabear or tag #fitasamamabear!

    Other Easy Quinoa Dishes

    • Quinoa stir fry
    • Beet & Orange Tahini Quinoa Bowl
    • Spicy Quinoa Stuffed Peppers

    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.

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    Reader Interactions

    Comments

    1. Joss

      August 10, 2021 at 11:41 pm

      5 stars
      These wraps are so healthy and delicious! Next time I will definitely add in the kimchi and sprouts as suggested.

      Reply
      • fitasamamabear

        August 11, 2021 at 11:57 pm

        Kimchi makes life better haha

        Reply
    2. nancy

      August 11, 2021 at 8:33 pm

      5 stars
      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!

      Reply
      • fitasamamabear

        August 11, 2021 at 11:58 pm

        Yes! It's a nice little "double" recipe! I LOVED it on top of my salad!

        Reply
    3. AmyG

      August 13, 2021 at 12:31 am

      5 stars
      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.

      Reply
      • fitasamamabear

        August 14, 2021 at 7:38 pm

        It definitely makes a great meatless meal! Plus, it's actually quite good just as a salad topper too! It's
        the sweet dressing 😉

        Reply
    4. JustineCelina

      August 13, 2021 at 6:35 pm

      Yum! I would have never thought to combine these flavours and ingredients in wrap form -- but it looks so delicious and so innovative!

      Reply
      • fitasamamabear

        August 14, 2021 at 7:38 pm

        It comes out as such a tasty combo! Sweetness with crunchy veggies is one of my favorites.

        Reply
    5. Terri Gilson

      August 16, 2021 at 2:19 am

      5 stars
      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!

      Reply
      • fitasamamabear

        August 16, 2021 at 9:10 pm

        Sunflower seeds definitely work! Honestly, it's a nice switch up. Plus the dressing is slightly sweet which is refreshing

        Reply
    6. Glenda

      March 16, 2022 at 6:46 pm

      5 stars
      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!

      Reply
      • fitasamamabear

        March 18, 2022 at 11:41 am

        Hehe it's a flavorful one! We make them a lot in the summer!

        Reply
    5 from 24 votes (19 ratings without comment)

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