Quinoa Spinach Wraps (Tortillas)

Name: Quinoa Spinach Wrap Recipe
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Ingredients: 1 cup dry quinoa; 1 1/2 cups vegetable broth (or water); 2 tablespoons chia seeds; 1 large clove garlic (or 1 teaspoon garlic powder); 1/2 teaspoon crushed red pepper (or to taste (optional)); 3/4 cup chopped spinach (or kale, or leafy greens (optional)); Salt (or salt substitute to taste)

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Gluten-Free Quinoa Spinach Wraps (Tortillas) are packed with plant protein, fiber, and antioxidants-no cardboard flavor here. Just bold, satisfying bites. You'll get your greens, crave your next one, and feel good after eating it. Created by a Registered Dietitian Nutritionist for maximum flavor and nutrition.

These vibrant green quinoa wraps are easy to make. Flavored with vegetable broth and infused with garlic and red chili flakes, the quinoa is anything but bland. Don't have spinach? Use kale, collards, chard, or leafy greens you have on hand.

You might also enjoy my high-protein quinoa flatbread or red lentil wraps.

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👩🏼‍🌾 Ingredients & Health Benefits
🥬 Substitutions
📝 Tips for Making Quinoa Spinach Wraps or Tortillas
Quinoa Spinach Wrap Recipe
✔️ Storage Tips
🙋🏽‍♀️ Recipe FAQs
🛒 Shop Recipe Cookware and Ingredients
👩🏽‍🍳 Made this recipe?
🍽️ Related Recipes
💬 Comments

👩🏼‍🌾 Ingredients & Health Benefits

Chopped spinach, garlic, chia seeds, quinoa vegetable broth, and crushed red pepper.

Below are some notes about the ingredients from me, as an expert in nutrition.

Quinoa is a gluten-free seed packed with iron for energy, magnesium for muscle function, and antioxidants for inflammation support.
Chia seeds are loaded with omega-3s, fiber, and protein that support digestion and satiety.
Leafy greens, including kale, spinach, and collards, are nutritional powerhouses. Kale and collards are rich in vitamin K, calcium, and antioxidants that support bone health. Spinach is rich in natural plant-based nitrates, which may help lower blood pressure and support heart health.
Garlic isn't just for flavor-it contains allicin, a compound known for its antimicrobial and heart-protective properties.
Red chili flakes add more than heat: they contain capsaicin, which may boost metabolism and reduce inflammation.

See the printable recipe card below for quantities.

🥬 Substitutions

This recipe is versatile and easy to adapt. Below are some simple ingredient substitutions.

Greens - substitute spinach with kale or collards for bone-building nutrients.
Vegetable Broth - use water instead as needed
Crushed red pepper - omit for non-spicy
Garlic - substitute with 1 teaspoon garlic powder

For more gluten-free breads, visit my Healthy Bread Recipes page.

📝 Tips for Making Quinoa Spinach Wraps or Tortillas

These additional tips will help you get the best results from this recipe.

Wash the quinoa well using a fine mesh sieve to remove any bitter flavor.

Soak the quinoa in enough water to cover for at least 3 hours or overnight. After soaking, drain and rinse thoroughly, then drain again well before adding to a blender.

Greens, vegetable broth, quinoa, chia seeds, crushed red pepper, and garlic in a stainless-steel blender.

Add all ingredients to the blender-no need to soak the chia seeds, as they blend directly into the batter. Stick to the amount of greens listed, as adding too much can make the batter too thin.

Blended green liquid in a stainless-steel blender.

Optional: Let the batter sit for at least 10 minutes for the optimal consistency.

A green circle of batter in a white nonstick ceramic saucepan.

Use a non-stick skillet over medium heat and, if desired, lightly spray with olive oil or avocado oil. I prefer a ceramic, nontoxic saucepan, linked here.

A green circle of cooked batter in a white nonstick ceramic saucepan.

Cook for 4 to 5 minutes on the first side, until bubbles form on the entire surface.

A green wrap in a white nonstick ceramic saucepan.

Flip and cook for 2 to 3 minutes more. The spinach quinoa wrap should easily release from the pan when it is ready.

Green batter in a nonstick saucepan with a black spoon.

The batter should be spread as thin as possible soon after pouring. Quickly spread it into a thin circle using the back of a spoon or measuring cup. Do not use the tilt method.

✔️ Storage Tips

Let the wraps cool completely before storing. Store in an airtight container in the refrigerator for up to 5 days.

To freeze, place parchment between each wrap, seal in a freezer-safe bag or container, and freeze for up to 3 months. Reheat on a dry skillet over low heat or in the microwave until warm and flexible.

🙋🏽‍♀️ Recipe FAQs

Can I toast the quinoa beforehand?

Toast the quinoa before soaking if you'd like to add a slightly nuttier, deeper flavor to the wraps. To do this, add the dry quinoa to a skillet over medium heat and toast for 3 to 5 minutes, stirring frequently, until it smells fragrant and starts to pop. Let it cool slightly, then soak as usual. Toasting enhances flavor but isn't necessary for texture or function.

What if my wraps are sticking to the pan?

If your wraps are sticking, make sure you're using a truly nonstick, nontoxic skillet. Older or worn pans may cause sticking. The pan should be fully preheated over medium heat before adding the batter. If it's too cool, the batter won't set properly. Even with a nonstick pan, a light spray of olive or avocado oil can help. Also, make sure the wraps are thin; thick batter is more likely to stick or tear. Don't flip too early. Wait until you see bubbles on top and the edges begin to lift easily. Letting the first side fully set makes flipping much easier and helps avoid sticking.