These Swiss Chard Salad Wraps with crunchy cabbage apple slaw and healthy ACV dressing make a delicious, nourishing lunch. They are vegetarian, refined sugar-free, full of fiber, healthy fats, antioxidants, and protein! Dairy-free and vegan options.
Swiss Chard Nerdy Nutrition Facts
Chard comes in a variety of colors and types. But in general, it’s a great source of vitamins and minerals, including:
- Potassium
- Magnesium
- Calcium
- Copper
- Vitamins K, A, and C
Plus, it can also help reduce inflammation in the digestive tract. Yay for digestion and an anti-inflammatory diet!
Now, pair that with apple, which is rich in soluble fiber and quevertin (another antioxidant), and you’ve got yourself a powerhouse salad wrap!
Ingredients You’ll Need
Below is an overview of the ingredients and instructions for Swiss chard wraps. Please be sure to scroll down to the recipe card below for the complete details and nutrition information!
- Swiss chard or rainbow chard – A great source of vitamins and minerals.
- Carrots – These will bring some crunch to your lunch.
- Green onions – otherwise known as scallions
- Cabbage – Take your pick of green or red cabbage. I made these with green cabbage, but red cabbage apple slaw would be fantastic too. The rainbow of colors means extra nutrition is inside
- Apples – Choose a crunchy apple with a firm flesh. My favorites are green Granny Smith or Red Gala apples
- Parsley – You’ll want the flat leaf Italian parsley, not the curly variety. I use it for flavor but also because it gives us minty fresh breath. 🙂
- Protein – This is optional, but gluten free whole grains like quinoa, rice, millet, and even buckwheat are great sources of plant based protein.
- Sunflower seeds – The seeds are another good source of plant based protein and a good source of non heme iron!
- Yogurt ACV dressing – The dressing for the slaw has a base of apple cider vinegar. Check out my detox ACV drink recipe post to learn about the benefits of apple cider vinegar.
How to Make Swiss Chard Salad Wraps
1. Trim, blanch, and shock the chard. Slice the large stem off of the leaves and then blanch them in a pot of boiling water for two minutes. This won’t cook them; it’s just going to soften them a little so they’ll be easier to roll up. Then, immediately drop the leaves into an ice water bath to stop the cooking (this process is called shocking).
In addition to preventing the chard from over cooking, the ice water bath also helps to keep the nutrients in the vegetable rather than losing them to the boiling water.
Note: If you want to use rice, quinoa, or another gluten free grain for the filling, this is a great time to start cooking it. Or use any leftovers you have on hand!
2. Make the salad dressing. This is self explanatory. Just add the dressing ingredients to a small bowl and whisk to combine!
The only thing you should know is that, depending on the type of yogurt you use, the dressing may be thicker than you like it. If so, just add a bit more apple juice to thin it out.
Personally, I like it to be thick. I make extra and then dip the Swiss chard wraps into it!
3. Make the cabbage apple slaw.
Making the slaw really couldn’t be much easier, especially if you can find ready-to-use cabbage coleslaw mix in the produce section.
If you can’t find any, it isn’t a problem. You can just thinly slice some cabbage and shred the carrots yourself.
Place all of the slaw ingredients into a bowl and toss to combine.
4. Assemble.
Place ¼ to ⅓ cup of the slaw mix and the cooked grain (if you’re using it) near the top edge of each chard leaf .
Fold the sides inward and then roll the leaf all the way up. It’s that easy!
Serving Suggestions
As I mentioned earlier, you can serve the wraps with extra dressing for dipping. Or, if it’s a cool day, make some soup to serve along with them.
If you aren’t in the mood for wraps, that’s not a problem either!
Just add everything together in a bowl with chopped Swiss chard (raw or cooked) and make a large Swiss chard salad!
More of Our Favorite
Gluten-Free Wrap Recipes
Swiss Chard Salad Wraps with Apple Slaw (Vegan Option)
- Total Time: 25 minutes
- Yield: 8 – 9 wraps 1x
- Diet: Vegetarian
Description
Swiss chard salad with crunchy cabbage apple slaw and healthy ACV dressing make a delicious, nourishing lunch wrap. Make this recipe to utilize seasonal produce for Labor Day! Each of the bundles are vegetarian, refined sugar free, full of fiber, healthy fats, antioxidants, and protein! Plus, there are dairy free and vegan wraps recipe options.
Ingredients
- 8 – 10 Swiss chard leaves, stems removed
For the Slaw:
- 3 cups cabbage slaw mix, or make your own with thinly sliced cabbage and shredded carrots
- 1 large apple, cored and chopped
- 2 Tablespoons sunflower seeds
- 2 green onions, stem and white portion chopped
- 2–3 Tablespoons chopped parsley
- 1 teaspoon lemon juice or lemon slices (to keep the slaw fresh if you are not using it right away)
- Optional: ¼ cup crumbled Feta cheese
- Optional: 1 cup cooked gluten free grain of your choice (quinoa, rice, etc.)
For the Dressing
- ½ cup plain Greek yogurt (for dairy free or vegan version, use non-dairy yogurt or mayo)
- 1 Tablespoons apple cider vinegar
- 2 Tablespoons apple juice or white grape juice
- 2 teaspoons dijon mustard
- ¼ teaspoon onion powder
- 1 Tablespoon honey or agave syrup (for vegan option)
- sea salt and black pepper, to taste
Instructions
- Remove stems from chard and place leaves in boiling water for 1 minute, then transfer them to an ice bath to stop the cooking. Alternatively, microwave the leaves between sheets of damp paper toweling for 2 minutes (two 1-minute intervals). The center rib will be a bit firmer but still easy to roll. Carefully transfer to dry paper towels and pat the leaves dry. Set aside.
- In a small bowl, whisk together the dressing ingredients. Depending on the type of yogurt you use, the dressing may be thick. To thin it out, add a little more apple juice. Set aside.
- In a large bowl, mix the slaw ingredients . Add the dressing to the slaw and toss everything well to combine.
- Place ¼ to ⅓ cup of the slaw mix near the top edge of each chard leaf. Fold the sides inward and then roll the leaf up until it’s tightly closed. Repeat for each of the wraps. The slaw will fill 8-10 swiss chard leaves depending on the size of each leaf.
- Store in sealed container in fridge for up to 2 days.
Notes
Don’t want to make wraps? Add everything together in a bowl with chopped swiss chard (raw or cooked) and make a large Swiss chard salad!
- Prep Time: 20
- Cook Time: 5 minutes
- Category: salad
- Cuisine: American
Nutrition
- Serving Size: per wrap
- Calories: 85
- Sugar: 7 g
- Sodium: 143 mg
- Fat: 1.9 g
- Saturated Fat: 0.3 g
- Carbohydrates: 14.7 g
- Fiber: 3 g
- Protein: 3.7 g
- Cholesterol: 1.1 mg
I really loved your recipe and way of wraps with greens…it looks soo good & sound more delicious as well….i will make it few days later…..Thanks for sharing a beautiful recipe Lindsay….!
You’re welcome, Santosh! Keep me posted.
great idea! I don’t miss the tortilla either and swiss chard even better than any common lettuce, thank you!
That Apple slaw made this dish!! Amazing!
These wraps are absolutely delightful! So fresh and crisp, I just love them!
These salad wraps are really amazing! They were so good and easy to make!
I love using greens for wraps! This apple slaw is incredible.