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Make soft, gluten-free quinoa wraps with just quinoa and chia seeds! Perfect for tacos, lunchboxes, or baby-friendly meals, these wraps are versatile, nutritious, and easy to make.
Why These Quinoa Wraps Work
- Only 2 real ingredients — quinoa + chia seeds (plus water)
- Naturally gluten-free & plant based
- Mild flavor kids enjoy — no bitter quinoa taste when rinsed & rested properly
- Soft and pliable — easy to fill and fold
- Super versatile — sweet or savory, breakfast through dinner
In my opinion as a pediatric dietitian and mom, quinoa is an essential pantry item due to its incredible versatility and nutritional value. It’s undoubtedly one of the most nutritious and adaptable ingredients out there.
Overnight quinoa, vegetable quinoa muffins, quinoa meatballs, sweet potato patties, and quinoa risotto are just some of our favorite ways to enjoy this amazing ingredient.
And now this quinoa wrap or tortilla!
I love these because they’re simple to make, mild-flavored (even picky eaters don’t mind!), and they stretch beyond snacks into meal territory it feels good to serve. Let’s walk through how to make them, how to use them, and how to make them perfectly every time.
And if you’re looking for another fun and healthy tortilla recipe, try these lentil wraps with spinach—or mix it up with cottage cheese protein wraps for an extra boost!
Related: Top 20 Easy and Healthy Quinoa Recipes
Table of Contents
Key Ingredients
I am highlighting just the ones that need further explanation. The complete list is in the recipe card below.
- Quinoa – I recommend using white quinoa
- Chia seeds – helps thicken the batter as well as boost nutrition. They’re an excellent source of omega-3 fatty acids and fiber.
- Water – be sure to use room temperature water
- Optional – spinach and seasoning(s) of choice. Refer to the “variations” section below.
Variations
While you can keep the wraps simple with just quinoa and chia seeds, try adding some of these flavor and nutrition boosters right before blending.
- Herbs and spices – 1/2 to 1 teaspoon of garlic powder, onion powder, oregano, Italian seasoning, turmeric, cumin, chili powder, etc.
- Shredded cheese
- A handful of spinach
How to Make Quinoa Wraps
You’ll find the full recipe card with all the exact measurements at the bottom of this post.
Step 1: Rinse the quinoa under cold running water in a fine-mesh strainer. Transfer to a large bowl and cover with water. Use enough water to submerge the quinoa completely. Allow the quinoa to soak for at least 3 hours.
Step 2: Drain and rinse again under cold water in a fine-mesh strainer to remove any remaining residue.
Step 3: Drain and add to a high-speed blende along with water, chia seeds, and optional seasoning(s).
Step 4: Blend until smooth. Let the batter rest for 5 minutes or so.
Step 5: Heat a non-stick skillet over medium heat. Spray with a small amount of olive oil or avocado oil. Pour about 1/2 cup of the quinoa batter into the pan. Quickly, using a spoon or the bottom of a measuring cup, spread the batter as thin as you can in a circular motion without breaking it. Do not spread using the tilt method.
Step 6: Cook for about 2-3 minutes on one side. Flip and cook for an additional 1-2 minutes. Transfer to a plate and repeat with the remaining batter.
Expert Tips
- Don’t forget to rinse the quinoa! This step is crucial in making sure that these quinoa tortillas don’t have a bitter taste
- You will need a high-speed blender to get the batter ultra smooth. Food processor will not work.
- Let the batter rest for 5 minutes or so prior to cooking so it thickens a bit.
- Don’t use more than 1/2 cup of batter at a time as that creates a greater chance of breaking.
- Don’t strive for perfection – Just like with pancakes, the first wrap probably won’t turn out right. Your wraps may not be perfectly circular and that’s ok. Homemade wraps are meant to be rustic any way :).
- However, if your batter keeps breaking, lowering the heat will help. You can fill holes with extra batter.
Serving Suggestions
These quinoa tortillas are pretty neutral in flavor making them enjoyable with either sweet or savory fillings.
Sweet version
An easy breakfast for babies and toddlers
- Peanut butter (or any nut butter or sunflower seed butter) and fruit
- Honey or maple syrup and Greek yogurt – you can also use flavored yogurt like strawberry yogurt, vanilla yogurt, blueberry yogurt, or mango yogurt
- Nutella and sliced berries
- Cinnamon and apples – mix cinnamon with a little honey or maple syrup and spread it onto the tortilla. Add thinly sliced apple pieces for a comforting and tasty combo.
- Cream cheese and jam – try this healthy cream cheese frosting and no added sugar strawberry jam
Savory Version
- Hummus with vegetables- try this beet hummus or broccoli hummus
- Mashed avocado with scrambled eggs
- Curry chicken avocado salad
- Salmon bean salad
- Pesto – ricotta pesto, zucchini pesto
- Sugar-free pizza sauce with cheese
- Thai peanut sauce with shredded chicken or tofu
- Chicken Salad with Grapes
- Southwest Chicken Salad
Equipment You Need to make the Perfect Quinoa Wraps
You must use a non-stick pan to make these gluten-free tortillas. And if you are in the market for a high-quality, nontoxic pan or cookware set, I highly recommend checking out my favorites from Caraway.
Their cookware is made of aluminum and coated in ceramic enamel rather than teflon. And the bottoms and handles are stainless steel.
The pan heats up quickly and have really even heat distribution. They are durable, highly functional, ridiculously easy to clean, and absolutely gorgeous.
Quinoa Wraps FAQs
Transfer to a microwave-safe plate, cover with a damp paper towel and microwave for 30 seconds or so. It’s best to reheat one tortilla at a time.
Yes! You can freeze for up to 3 months, although the texture will change slightly once thawed. Be sure to cool completely. Then transfer to a freezer-safe bag with a parchment paper placed in between each wrap. Thaw in the refrigerator overnight.
Transfer the wraps to an airtight container and keep in the refrigerator for 3-4 days. You can place a small piece of parchment paper between each wrap to prevent sticking, but I haven’t had any issues.
More Easy Wraps
Did you make this recipe? Leave a rating below and let me know how you liked the recipe! Your feedback means so much to me!
Quinoa Wraps (Tortillas)
Video
Equipment
Ingredients
- 1 cup yellow quinoa (185g)
- 1 1/2 cups room temperature water
- 2 tablespoons chia seeds
Instructions
- Rinse the quinoa under cold running water in a fine-mesh strainer. Transfer to a large bowl and cover with water. Use enough water to submerge the quinoa completely. Allow the quinoa to soak for at least 3 hours.
- Drain and rinse again under cold water in a fine-mesh strainer to remove any remaining residue.
- Drain and add to a high-speed blende along with water, chia seeds, and optional seasoning(s). Blend until smooth. Let the batter rest for 5 minutes or so.
- Heat a non-stick skillet over medium heat. Spray with a small amount of olive oil or avocado oil. Pour about 1/2 cup of the quinoa batter into the pan. Quickly, using a spoon or the bottom of a measuring cup, spread the batter as thin as you can in a circular motion without breaking it. Do not spread using the tilt method. Cook for about 2-3 minutes on one side. Flip and cook for an additional 1-2 minutes. Transfer to a plate and repeat with the remaining batter.
Notes
- Let the batter rest for 5 minutes or so prior to cooking so it thickens a bit.
- Don’t use more than 1/2 cup of batter at a time.
- If your batter keeps breaking, lowering the heat will help. You can fill holes with extra batter.
- Transfer leftover wraps to an airtight container and keep in the refrigerator for 3-4 days. You can place a small piece of parchment paper between each wrap to prevent sticking.
I really enjoyed these! I could not get them out to a tortilla consistency, however. I’ve never been successful with that thin consistency. They came out more like a dosa (savory indian crepe) than a tortilla. I also don’t own a nonstick pan, but the cast iron worked great on medium. For spices I use: 1/8 tsp salt, 1/4 tsp cumin, 1/8 tsp tumeric, 1/2 tsp garlic, 1 tsp dried minced onion. I made a yogurt dip with 1 cup plain yogurt, 1 big squeeze lemon, 1 tsp dried thyme, and 1/8 tsp salt. My toddler ate it up!
So happy to hear that! A nonstick pan will most definitely help but we like these thicker too!
Can you have the quinoa soaked overnight?
You can! I would refrigerate!
Can I let the quinoa sit in water over night? I know you said at least three hours, but is 8 too many? I’m excited to try these for my kids AND me!
Hi! You can but do refrigerate!
Can you make these in an oven?
Unfortunately no, these are thin and you need to cook quickly so stovetop will be your best and only option for these wraps.
Do you cook the quinoa first?
no need!
To cut the soaking time out, can we cook the quinoa and use it that way? Or is soaking the quinoa raw the best?
Yes you’ll need to soak it for best results!
I was cursing while making the first few, as they turned out terrible, all broken apart. But then my last 2 (out of 6) turned out perfectly! I got the hang of it towards the end and next time they will all come out perfectly. I did cinnamon for half the batch and garlic powder for the other half. Plan to do peanut butter and Banana for the cinnamon ones and a mix of savory for the garlic.
Thank you for this recipe! I added vegetable bullion to the water and then onion powder, garlic powder, salt and shawarma to the mix. The shawarma seemed to override any odd taste. This helped in shaping: turn skillet to low, spread batter with bottom of large round ladle, turn timer to 5 min and turn heat up in pan. At 2:30, flip. Toward the end, turn burner to low to prepare for next wrap. Served with homemade roasted red pepper hummus. Absolutely DELICIOUS!
Ooh that sounds delicious! I’m so glad you enjoyed these wraps 🙂
Can you use white quinoa for this recipe instead of yellow?
Hi! I may be wrong but thought they were the same…but you can use any variety :).
I made these last night. They really are more like crepes than tortillas. Notes: my first one I had to toss. I turned it over too soon. I quickly realized it’s basically impossible to burn. It’s definitely better on low heat.
Also, when spreading to make the shape, pour it and QUICKLY spread it as this as possible. It sets fast.
These definitely taste healthy lol. Earthy, like quinoa. Obv😂 but I love them!! Just made a turkey quesadilla for breakfast. I’ll make more soon
Thank you for sharing your experience and I’m so glad you love them!!
Can these be frozen? Thanks!
You can! Refer to the storage section :).
Thank you for mentioning this. I was going to ask the same question since the storage information does not appear on the pdf. Thank you so much!
You’re welcome!