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May 6, 2021

by Alyssa

Tropical Quinoa Lettuce Wraps

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Tropical Quinoa Lettuce Wraps with fresh mango, ripe avocado and protein-packed quinoa are a healthy and summery easy dinner for any night. 


These zesty lettuce wraps are one of my favorite ways to eat quinoa. They have major island vibes but are so easy to make right in your own kitchen, any time of year.

This dish truly has it all:

  • It's high in protein
  • Full of sweet, savory and citrusy flavor
  • Has plenty of crunch from lettuce leaves
  • Is easy to customize with your favorite protein and hot sauceoverhead of the steps to make tropical quinoa lettuce wraps with mango

How to Make Tropical Quinoa Lettuce Wraps

The filling for your lettuce wraps is a simple quinoa salad mixed with mango, avocado, cilantro and a delicious lime dressing.

To ensure your quinoa comes out perfectly fluffy, be sure to read my article How to Make a Perfect Batch.

You will need to let the quinoa cool before you add the mango and avocado to avoid wilting the avocado.

Lime-Honey Dressing

The major flavor in this quinoa salad comes from the quick lime vinaigrette. You can shake it up in a jar while the quinoa cools. This lime vinaigrette has a bit of heat from chili pepper and smoked paprika.

And the sweetness to temper this out comes from honey. To make the dressing fully vegan, you can swap the honey out for maple syrup or agave.

hand holding a lettuce leaf filled with mango and quinoa saladAdding More Protein

You can easily add a different protein to these lettuce wraps if you'd like. I like to add crispy tofu for an extra boost of plant-based protein. Seitan or tempeh would also be great.

If you're not vegan, you can easily add chicken, shrimp, or another fish for a fish taco flavor.

Can I Make Quinoa Lettuce Wraps Ahead of Time?

If you're thinking that these healthy quinoa lettuce wraps will make a great meal prep recipe, you are right. You can easily make the quinoa salad ahead of time. Divide it up between meal prep containers, leaving the lettuce leaves separate.

Then when you're ready for lunch, simply fill the lettuce leaves with your quinoa salad and dig in!

plate with three lettuce leaves with quinoa and tofu

More Healthy Dinner Recipes

If you love these Tropical Quinoa Lettuce Wraps, be sure to tag me on Instagram and leave a review and rating. I love hearing what you think of my recipes!

Tropical Quinoa Lettuce Wraps

Make fun Tropical Quinoa Lettuce Wraps with crunchy lettuce, sweet ripe mango, protein-rich quinoa and your favorite hot sauce for a satisfying healthy dinner.
Prep Time 30 minutes
Cook Time 15 minutes
Total Time 45 minutes
Servings 10 Wraps
Calories 119kcal
Author Alyssa
Print Pin
close up on lettuce wraps with mango, tofu and quinoa
5 from 3 votes


  • 1/2 cup quinoa
  • 1 cup water
  • 2 small mangos pitted, peeled and diced
  • 1 avocados pitted and diced
  • 1/4 cup cilantro or parsley finely chopped (cilantro would be better)
  • Juice of 2 limes
  • 2 tablespoons avocado oil or olive oil
  • 2 tablespoons red wine vinegar
  • 2 teaspoons honey
  • 1 teaspoon chili powder
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon salt
  • 8 - 10 leaves of butter lettuce
  • Grilled chicken optional
  • Hot sauce optional, but highly recommended!


  • Bring the quinoa and water to boil in a small sauce pot. Cover and reduce to simmer for 10 - 15 minutes, until the water has been absorbed. Remove from the heat, and keep covered for another 5 minutes. Fluff with a fork and transfer to a mixing bowl. Let cool for 10 - 15 minutes (or pop it in the fridge for 5 - 10 minutes).
  • While the quinoa is cooking, prepare the dressing. Whisk the lime juice, oil, vinegar, honey, and spices together in a small bowl. Set aside.
  • Once the quinoa has cooled, add the mangoes, avocado and herbs. Toss together until combined. Pour dressing over the salad and mix until coated.
  • Scoop the quinoa salad into the lettuce leaves, top with grilled chicken and hot sauce (if using).


gluten-free | dairy-free | vegan (optional)


Serving: 2g | Calories: 119kcal | Carbohydrates: 15g | Protein: 2g | Fat: 6g | Sodium: 124mg | Potassium: 246mg | Fiber: 3g | Sugar: 6g | Vitamin A: 925IU | Vitamin C: 18.5mg | Calcium: 19mg | Iron: 0.8mg

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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. […] I discovered that lettuce and other leafy veggies can replace tortillas as wraps thanks to the Tropical Quinoa Lettuce Wraps posted by Queen of Quinoa last year. YES, wraps were instantly back in my life!  **Side note […]

  2. […] Row 4: Pineapple Chicken Kabobs, Pineapple Grilled Chicken, Paleo Jalepeno Chicken Burgers, Tropical Quinoa Lettuce Wraps […]

  3. These look so healthy and yummy – a perfect lunchtime dish! I may have to try it with the fish. And I would much rather be eating them on a beach, but I suppose that’s just a dream. 😉

  4. YUM, I have been soo obsessed with lettuce wraps lately. Been putting everything in them. I plan to share my most favorite one on the blog next week. I haven’t yet put quinoa in my wraps – what is wrong with me? haha


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