Mediterranean Quinoa Lettuce Wraps

Name: Mediterranean Quinoa Lettuce Wraps
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 4 servings
Ingredients: 1 cup quinoa, rinsed; 2 cups vegetable broth or water; 1 cup cherry tomatoes, halved; 1 cucumber, diced; 1 bell pepper, diced; 1/4 red onion, finely chopped; 1/4 cup fresh parsley, chopped; 1/4 cup olives, sliced; 1/4 cup feta cheese, crumbled (optional); 1 tablespoon olive oil; 1 tablespoon lemon juice; Salt and pepper to taste; 1 head of lettuce (romaine or iceberg); Tzatziki sauce for serving (optional)

I absolutely love these Mediterranean Quinoa Lettuce Wraps! They're fresh, vibrant, and so easy to make, which makes them my go-to dish for both lunch and a light dinner. The combination of protein-packed quinoa with crunchy lettuce creates the perfect handheld meal, and I can't resist the burst of flavors from the Mediterranean spices and fresh veggies. Every bite feels like a celebration of health, making these wraps a delightful choice for anyone looking to enjoy something nutritious yet delicious.

Created by

Emmas

Last updated on 2026-02-19T18:26:23.500Z

When I first tried making these Mediterranean Quinoa Lettuce Wraps, I was blown away by how flavorsome and refreshing they were! I found that roasting the vegetables not only enhances their natural sweetness but also adds a delightful texture contrast to the crunchy lettuce. The first time I served these at a gathering, they were gone in minutes, and everyone asked for the recipe!

I like to customize my wraps based on what veggies are in season or what I have on hand. Adding a dollop of tzatziki or a sprinkle of feta elevates the dish further and takes it to another level. Trust me, once you fill these wraps, you'll want to make them again and again!

        Why You'll Love These Wraps
        Fresh and vibrant flavors that brighten your day
Healthy and filling, perfect for a light meal
Easy to customize with your favorite veggies and proteins

      

Key Ingredients and Their Roles

The star of these Mediterranean Quinoa Lettuce Wraps is undoubtedly the quinoa. This superfood not only serves as the base of the wrap but also packs a protein punch, making it a perfect choice for those looking to balance their meals. When cooked correctly, quinoa offers a fluffy texture, which contrasts beautifully with the crunch of fresh vegetables. Be sure to rinse the quinoa thoroughly before cooking to remove its natural coating, called saponin, which can impart a bitter flavor if not washed away.

Fresh vegetables are equally important in this recipe. Incorporating ingredients like cherry tomatoes and bell peppers adds vibrant colors and essential nutrients, while the cucumber brings a delightful crunch. The combination of flavors and textures not only enhances the overall experience but also provides a refreshing balance of sweetness and acidity that complements the quinoa. Feel free to experiment with seasonal veggies or whatever you have on hand to keep the dish exciting!

Assembly and Serving Suggestions

When it comes to assembly, I love using romaine or iceberg lettuce for their sturdy leaves, which hold up well against the quinoa filling. To ensure they are perfectly crisp, wash the leaves and dry them thoroughly before filling. You can even take a little extra time to trim the leaves to make them more manageable, cutting off any tough ends. For a fun presentation, consider arranging the lettuce cups on a platter with a variety of filling options in bowls nearby, allowing guests to customize their wraps.

For an elevated twist, drizzle a bit of homemade tzatziki sauce on top of the quinoa filling or serve it on the side for dipping. This creamy, tangy addition not only complements the Mediterranean flavors but also adds a nice touch of indulgence. If you're in a hurry, store-bought tzatziki works perfectly too! These wraps can be served as appetizers, light lunches, or even as part of a larger Mediterranean-themed meal.

Ingredients

Gather the following ingredients to make your wraps:

Ingredients

1 cup quinoa, rinsed
2 cups vegetable broth or water
1 cup cherry tomatoes, halved
1 cucumber, diced
1 bell pepper, diced
1/4 red onion, finely chopped
1/4 cup fresh parsley, chopped
1/4 cup olives, sliced
1/4 cup feta cheese, crumbled (optional)
1 tablespoon olive oil
1 tablespoon lemon juice
Salt and pepper to taste
1 head of lettuce (romaine or iceberg)
Tzatziki sauce for serving (optional)

Once you have everything, you're ready to prepare your delicious wraps!

Instructions

Follow these easy steps to make your Mediterranean Quinoa Lettuce Wraps:

Cook the Quinoa

In a medium saucepan, combine the rinsed quinoa and vegetable broth or water. Bring to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes until the quinoa is fluffy and the liquid is absorbed. Remove from heat and let it sit covered for an additional 5 minutes.

Prepare the Veggies

While the quinoa is cooking, chop the cherry tomatoes, cucumber, bell pepper, red onion, and parsley. In a large mixing bowl, combine these vegetables along with the olives, crumbled feta (if using), olive oil, lemon juice, salt, and pepper.

Combine and Fill

Once the quinoa has cooled slightly, add it to the vegetable mixture and stir until well combined. To serve, take a lettuce leaf, spoon a generous amount of the quinoa mixture into the center, and fold it like a wrap.

Enjoy your wraps with a drizzle of tzatziki sauce if desired!

Pro Tips

For added flavor, try experimenting with different spices like cumin or smoked paprika in the quinoa. Also, for a protein boost, consider adding grilled chicken or chickpeas to the filling.

Make-Ahead and Storage Tips

The quinoa filling can be made in advance and stored in the refrigerator for up to three days, making this recipe a fantastic option for meal prep. Just keep the filling and lettuce leaves separate until you’re ready to serve. This way, the lettuce stays crunchy, and you can enjoy a fresh wrap whenever your cravings hit. When reheating the quinoa, be sure to add a splash of broth or water to prevent it from drying out, warming it gently in the microwave or on the stovetop.

If you have leftover wraps, store them in an airtight container in the fridge, but keep in mind that the texture of the lettuce will soften over time. Alternatively, you can construct the wraps using sturdier greens like collard greens or Swiss chard, which hold up better for longer and provide a unique flavor.

Dietary Modifications

For a vegetarian or vegan option, simply omit the feta cheese, or substitute it with a plant-based alternative. Nutritional yeast also works well as a cheese substitute, lending a similar umami flavor without the dairy. If you want to add more protein, consider mixing in some chickpeas or black beans; both options are not only nutritious but also enhance the Mediterranean flair of the dish.

For gluten-free eaters, this recipe is already compliant, as quinoa is naturally gluten-free. Ensure that any additional ingredients like olives and feta are certified gluten-free as well. If you want to amp up the flavor even more, consider adding spices like cumin or smoked paprika to the quinoa while cooking, giving the dish an added depth that's absolutely delightful.

Questions About Recipes

→ Can I make these wraps in advance?

Yes! You can prepare the quinoa and veggies ahead of time, but I recommend assembling the wraps just before serving to keep the lettuce fresh and crunchy.

→ What other vegetables can I use?

Feel free to get creative! Carrots, zucchini, and radishes also make great additions. Just be sure to chop them finely.

→ Are these wraps gluten-free?

Absolutely! As long as you use naturally gluten-free ingredients, these wraps are suitable for a gluten-free diet.

→ How can I store leftovers?

Store any leftover quinoa mixture in an airtight container in the fridge for up to 3 days. The lettuce leaves should be kept separate until you're ready to enjoy.