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June 28, 2019

by Alyssa

The Best Collard Wraps with Quinoa & Veggies

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Ditch the sandwich and try these healthy collard wraps. They're easy to make, totally meal prep friendly and full of veggies. With step-by-step photos too!

Healthy Veggie Collard Wrap

I've recently fallen in love with collard wraps.

It stems from my love of sandwiches, which turned into a love for wraps in high school when I wanted to go lighter on the carbs and skip the bread. But now, while I still love my gluten-free wraps and sandwiches, I've realized that I can have that same exact lunch taste just as delicious, but pack it with even more veggies.

It's basically like eating a salad just in wrap form. And by eating it in wrap form, it no longer tastes like that boring old salad. Instead, you're eating a wholesome sandwich that's loaded with nutrition.

It's fun. It's exciting. And it's yummy.

Best Ingredients for Lunch

How to Make Wraps Stick Together

Ever make a lunch wrap only to open it up and it just falls apart? Here's the key: you've got to start with a nice, sticky base. Something that will hold the ingredients together, but will also meld with all the flavors and give the wrap some substance.

There are only two things that do that for me: hummus and guacamole

Not only do they help hold all your fillings together and keep everything nice and wrapped up, but they double as healthy ingredients as well. Of course, you're getting some protein from the hummus and then you're also getting healthy fats from the avocado.

Once you've decided on your base, it's time for the other fillings. I'll detail my layers out below, but it's really about texture. Crunchy veggies, some greenery, and a little extra protein for good measure.

Healthy Lunch Wrap Recipe

How to Blanch Collard Greens

Now, let's talk about collard wraps specifically. There are a few things you're going to want to do to ensure your collard wraps stays together and actually rolls up:

  1. blanch it
  2. remove the stem

Blanching collard greens is super simple. Just add about 1″ of water to a skillet, bring it to a boil and dip the leaf in a few times. It will cook super quickly. Then just leave it aside and let it cool.

Once you have your cooked collard leaf, just carefully slice off the stem, going up as high as you can into the leaf. This is going to make the whole thing a lot more pliable and flexible, making it easier for you to roll it up.

Low Calorie Lunch Ideas

A Super Healthy Lunch Wrap Recipe

They all come together into the perfect lunch wrap.

You know, I feel like often times collard greens get a bad rap. I'm guilty of that because whenever I used to hear “collards”, my mind immediately jumped to the traditional Southern dish that frankly doesn't sound too appealing.

But as I started to learn more about them, I realized that collards are one of those greens, like kale and chard, that are packed with good-for-you nutrients.

Some health benefits of collards include:

  • protein
  • fiber
  • chlorophyll
  • and tons of other vitamins

And with their broad, sturdy leaves, and mild flavor, they make the perfect sandwich wrapping vessel. They're low in calories, but still give you that “burrito” style feel. Plus, you can find some big a$$ leaves sometimes, which means you can really fill them up!

So next time you're reaching for those overpriced gluten-free wraps at the grocery store, stop in the produce section and pick up a bunch of collards. I promise you won't be disappointed.

How to Make Collard Wraps

How I Make My Collard Wraps

While I do change up my wrap fillings most days, this combo has to be my favorite.

I start with a layer of hummus, then some cooked quinoa (adding it in next helps it stick a little better). Finish with my veggies: crunchy cucumbers, juicy tomatoes, sweet carrots, perfectly ripe avocado and some jazzy sprouts for good measure.

Your final job? Fold in the sides, roll it up like a burrito and enjoy!

These wraps are the ultimate healthy lunch. They're a cinch to make, they can be meal prepped, they can be filled a million different ways and they never get old. If you're just learning about collard wraps, I know you're going to fall in love!

Healthy Veggie Collard Wraps

More Easy & Healthy Lunch Ideas:

Quinoa & Veggie Collard Wraps

Ditch the sandwich and try these healthy collard wraps. They're easy to make, totally meal prep friendly and full of veggies. With step-by-step photos too!
Prep Time 5 minutes
Cook Time 1 minute
Servings 4 wraps
Calories 218kcal
Print Pin
Quinoa & Veggie Collard Wraps
4.16 from 26 votes


  • 4 collard leaves
  • 1/2 cup hummus (any variety)
  • 1 cup cooked quinoa
  • 1 medium cucumber
  • 1 medium tomato
  • 2 carrots , grated
  • 1 avocado , sliced
  • 1/2 cup sprouts


  • To cook the leaves: Fill a skillet 1" high with water. Bring the water to a boil then, one at a time, submerge the collard leaves into the water allowing them to cook for 15 - 20 seconds. Move the leaves around in the water (flip if necessaruntil the whole leaf has turned bright green and is cooked. Repeat with remaining leaves. Allow the leaves to cool completely.
  • To prepare the leaves: When ready to assemble, carefully cut the stem out of the leaf. Start towards the top, run your knife along the rib of the leaf, being careful not to cut a hole in the leaf itself. Cut all the way to the bottom of the stem and cut the stem off.
  • To assemble: divide all the ingredients into four. Spread the hummus into the center of each leaf, then top with quinoa, cucumber, tomato, carrot, sliced avocado and finishing with the sprouts.
  • To fold the wraps: fold in the sides. Take the edge facing you and fold it over the ingredients. Roll away from you as tightly as possible.
  • Store the wraps whole and enjoy for 2 - 3 days.



Calories: 218kcal | Carbohydrates: 25g | Protein: 7g | Fat: 12g | Saturated Fat: 2g | Sodium: 149mg | Potassium: 687mg | Fiber: 9g | Sugar: 4g | Vitamin A: 5980IU | Vitamin C: 17.3mg | Calcium: 72mg | Iron: 2.1mg
Quinoa & Veggie Collard Wraps

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About Alyssa

Hey there, I’m Alyssa Rimmer, a certified Holistic Nutritionist, yoga-lover, dog mom, and founder of Simply Quinoa. It’s nice to meet you! I created SQ as a way to provide solutions for women just like me, who were struggling to find helpful information about how to live a healthy and fulfilled life. My hope is that you will find inspiration here on SQ – in my story, in my recipes, in the hundreds of wellness articles, and in our amazing community. Welcome!

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  1. This looks so good! As soon as I get more printer ink I will print out the recipe. Thank you for helping humanity with healthy recipes! <3

  2. You know eating a variety of green vegetables are most important. These wraps are amazing! What a delightful summer dish. Such a healthy meal. Since the collards are thick great for holding the other ingredients together, Thanks for this recipe. I might use it as a healthy appetizer for parties.

    I have written a short book on the vegetables, you will get interesting ideas about how to eat more vegetables. It’s short, but a great combination of personal story, plant information, and the recipes. You will find the recipe section so interesting. The recipes give you a great understanding of how to use the powders, so you can transfer that knowledge to your own recipes. Here is the book URL: https://www.drcowansgarden.com/products/how-why-to-eat-more-vegetables

  3. […] Suggested Recipe: Even though collards are great just cooked in some vegetable broth, they can also be enjoyed raw! These leaves make great wraps and can add a lot of crunch and flavor, like in this Veggie Quinoa Wrap! […]

  4. […] to give this method a try; plus it’s fresh, low-carb and still super filling! Here is the recipe I am using as my base (I’m thinking my fillings will be: cucumber, carrot, alfalfa sprouts, […]

  5. […] 2. Quinoa and Veggie Collard Wraps […]

  6. […] the insides are delicious, who cares what’s on the outside? This Quinoa Veggie Collard Wrap makes the perfect meat-free […]

  7. […] the insides are delicious, that cares what’s on the outside? This Quinoa Veggie Collard Wrap makes the suitable meat-free […]

  8. […] wrapping sandwiches in lettuce like Romaine, Butter or Collards. (Try Quinoa + Veggie Collard Wraps ).  Add your fillings, fold in the sides, wrap it up and you’ve got […]

  9. […] Quinoa & Veggie Collard Wraps Simply Quinoa […]

    • Kale would be a little tricky because they’re not as broad or as soft. You could give it a whirl though! Let me know how they work out for you 🙂

  10. Those look yummy, I’m not sure we get collard greens in France, but I could maybe try with a cabbage leaf?
    Yes a carrot cake recipe sounds yummy – please let it be dairy free, gluten free, egg free 🙂 not asking too much am I ;p

    • Cabbage leaf sounds like a great idea! You could also try them with chard if you get that. Enjoy it!

  11. Carrot cake is a favorite around here with my gang and is made about twice a year due to its excessive caloric count. Help with a heathlier yummier (can I say that) version would be most appreciated!! Thanks for all you do to make my life simpler. Xoxox

  12. Bravo! This makes for a great snack. I’m not gluten-free, but I’m looking for great veggie snacks, and sides.


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