This easy Salad Wrap is one of my go-to make-ahead lunches for myself. It’s easy to prep, is loaded with nutrition, and has the yummiest mix of flavors and textures.
I’ve been on a mission lately to make more lunches and easy meals for myself to ensure that I’m feeding myself well through my days as a busy mom—and I hope that by sharing these recipes, it helps you feed yourself, too.
This Salad Wrap is versatile, filling, nutritious, and the best combo of flavors and textures. It can be prepped ahead of time and stored until you need it without any of the ingredients wilting. And you can roll up the crunchy filling in your wrap of choice to make the yummiest sandwich to pack for work or to eat at home.
Loaded with protein and fiber, this lunch is satisfying and just so delicious.
(You may also like my Focaccia Sandwich, Farro Salad, and Mediterranean Quinoa Salad for more ideas for feeding yourself.)
Table of Contents
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Ingredients You Need
Here’s a look at the ingredients you need to have on hand to make this Salad Wrap so you know what to pick up from the store or have ready.
- Romaine lettuce: Adding chopped romaine adds crunch and forms the base of the Salad Wrap.
- Carrots: I use shredded carrots from the store to make this easy and skip having to cut them up at home.
- Cucumbers: I like to add cucumbers to this chopped salad wrap for crunch.
- Tomato: You can add halved cherry tomatoes or a diced whole tomato to this recipe for added nutrients and flavor.
- Chickpeas: Adding a can of rinsed and drained chickpeas adds fiber and nutrition, as well as plant-based protein.
- Feta cheese: I like to add crumbled feta cheese to this recipe to give it some Greek flavor. Other options include goat cheese, shredded cheddar, or Parmesan cheese.
- Fully cooked chicken: This is optional, but you can add grilled chicken or any other cooked chicken that you like or have on hand to make this salad wrap more filling.
- Parsley leaves and/or mint leaves (optional but recommended):
- Tortillas: I typically make this with whole-grain tortillas that are burrito size, but you can use another option as you like, including one that is gluten-free.
- Hummus and lemon juice: I like to pair hummus with fresh lemon juice to form the dressing in this Salad Wrap. It’s easy and flavorful.
Step-by-Step Instructions
Here’s a preview of how to make this Salad Wrap so you know what to expect from the process. Scroll down to the end of this post for the full information, including the amounts and the timing.
Step 1. Chop all of the ingredients as needed, including the tomatoes and chicken.
Step 2. Add all of the ingredients to a large bowl. Sprinkle with salt and pepper.
Step 3. Toss well, but gently, to combine. Add more lemon juice if desired.
Step 4. Add salad to the center of a tortilla. Roll up and serve. Or, store in a container for future meals.
Frequently Asked Questions
Sure, just omit the lemon juice and hummus and add your dressing of choice.
Use a gluten-free wrap instead of wheat-based wrap.
Sliced avocado, goat cheese, parmesan cheese, thinly sliced red onion, kalamata olives, crisp and crumbled bacon,
How to Store
Store assembled Salad Wraps in the refrigerator for up to 3 days. You can wrap each one in plastic wrap, foil, or parchment paper, then store in an airtight container for maximum freshness.
Or, make the salad and transfer it to a container and store it in the fridge for up to 5 days. Then you can make each wrap as you need it.
Best Tips for Success
- Omit the chicken to make this recipe vegetarian.
- Omit the cheese to make this recipe dairy-free.
- Add more lemon juice for more flavor.
- Add hot sauce for more flavor.
Related Recipes
I’d love to hear your feedback on this recipe, so please comment below to share!
Easy Salad Wrap
Ingredients
- 4 cups chopped romaine lettuce
- 1 cup shredded carrots
- 1 cup sliced cucumbers
- 1 tomato (chopped)
- 14.5 ounce can chickpeas (rinsed and drained)
- ½ cup crumbled feta cheese
- 1 cup fully cooked chicken (chopped, optional)
- ½ cup parsley leaves and/or mint leaves (minced; optional but recommended)
- 4 burrito-size tortillas
- ½ cup prepared hummus
- ¼ cup lemon juice
- salt and pepper
Instructions
- Add the lettuce, carrots, cucumbers, tomato, chickpeas, feta cheese, and chicken (if using), parsley and/or mint (if using), hummus, and lemon juice to a large bowl. Toss well, but gently, to combine.
- Season to taste with salt and pepper.
- Add 2 cups salad to the center of a tortilla. Fold in the sides, then fold over one side. Pull back the folded-over side and roll up.
- Serve or store each wrapped in foil or plastic wrap in an airtight container. (You can also eat the salad on its own and make it ahead of time and assemble each wrap as you want to eat it.)
Equipment
Notes
- Store assembled wraps in the refrigerator for up to 3 days. Or store the assembled salad in the fridge for up to 5 days and make each wrap as you need it.
- Omit the chicken to make this recipe vegetarian.
- Omit the cheese to make this recipe dairy-free.
- Add more lemon juice for more flavor.
- Add hot sauce for more flavor.
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