• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Cotter Crunch

Cotter Crunch

Delicious Healthy Gluten Free Recipes

  • Recipes
    • By Diet
      • Dairy Free
      • Gluten Free
      • Grain Free
      • Low Carb
      • Vegan
      • Vegetarian
      • Whole 30
    • By Type
      • Breakfasts
      • Casseroles
      • Condiments
      • Desserts
      • Drinks
      • Sides and Salads
      • Slow Cooker & Instant Pot
      • Snacks and Appetizers
      • Stews and Soups
    • Quick Meals
    • Videos
  • Meal Plans
  • Shop
    • Cookbook
    • Favorite Products
    • eBooks
    • Printables
  • About
  • Start Here
Home › Recipes › By Diet › Dairy Free

Swiss Chard Salad Wraps with Apple Slaw (Vegan Option)

by Lindsay Cotter · 09/02/2020

GFDairy FreeVegan
Jump to Recipe
★★★★★ 5 from 6 reviews
side view shows vegetarian filling inside of Swiss chard salad wraps and ingredients
side view shows vegetarian filling inside of Swiss chard salad wraps and ingredients

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.

side view shows vegetarian filling inside of Swiss chard salad wraps

If you love to use seasonal produce as much as I do, this recipe is calling your name! It’s September, so we have healthy fruits and veggies galore to choose from.

Even better, Labor Day is next week, and maybe you have a picnic or cookout planned.

So, it’s the perfect reason to celebrate the end of summer with this nourishing, plant-based powerhouse picnic!

 

SEPTEMBER SEASONAL PRODUCE

First, grab a partner and head off to the apple orchard to pick a bushel full of ripe red or green apples. Be sure to pick enough to make this recipe, but ALSO enough to make Impossibly Easy Paleo Pear Apple Pie!

Next, head down to your nearest farmer’s market or produce stand. Take a BIG bag with you so that you can stock up on the following:

  • Swiss chard or rainbow chard – We’ll talk about this fantastic veggie in just a minute
  • carrots –  these will bring some crunch to your lunch. Oh, and again, buy a few extra. This way, you can serve the wraps with a bowl of vegan Creamy Carrot-Tomato Soup. Yum!
  • green onions – otherwise known as scallions

Obviously, you’ll need to stop at the grocery store for a few other ingredients for this recipe, too.  For a full ingredient list, check out the recipe card at the bottom of this post.

seasonal produce and other ingredients in bowls to make a vegan wraps recipe

Swiss chard salad wraps

Now, let’s chat about the star of the show… SWISS CHARD! In order to make this vegan wraps recipe, you’ll need those beautiful leafy greens, right?

Nerdy nutrition fact –

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!

rainbow chard leaves rolled up with salad inside to make vegan wraps

The Filling – cabbage apple slaw

The nourishment isn’t just in the outer wrapper; it’s all up inside, too! Take a peek at these nutritious, delicious ingredients that will become the filling for the wraps.

 

  • 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.

bowl of apple slaw next to smaller bowls with quinoa and white salad dressing

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!

overhead image: Rainbow chard leaves in an ice water bath

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.

using wooden spoons to toss red cabbage apple slaw in wooden bowl

4. Assemble.

Place 1/4 to 1/3 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!

rolling quinoa and rice inside of a Swiss chard salad wrap

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.

overhead photo: 6 healthy salad wraps on wooden serving board next to bowl of the filling

woman's hand dipping a Swiss chard salad wrap into bowl of Greek yogurt dressing

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!

Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
side view shows vegetarian filling inside of Swiss chard salad wraps

Swiss Chard Salad Wraps with Apple Slaw (Vegan Option)


★★★★★

5 from 6 reviews

  • Author: Lindsay Cotter
  • Total Time: 25 minutes
  • Yield: 8 - 9 wraps 1x
  • Diet: Vegetarian
Print Recipe
Pin Recipe

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

Scale
  • 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 Tbsp sunflower seeds
  • 2 green onions, stem and white portion chopped
  • 2–3 Tbsp chopped parsley
  • 1 tsp lemon juice or lemon slices (to keep the slaw fresh if you are not using it right away)
  • Optional: 1/4 cup crumbled Feta cheese
  • Optional: 1 cup cooked gluten free grain of your choice (quinoa, rice, etc.)

For the Dressing

  • 1/2 cup plain Greek yogurt (for dairy free or vegan version, use non-dairy yogurt or mayo)
  • 1 Tbsp apple cider vinegar
  • 2 Tbsp apple juice or white grape juice
  • 2 tsp dijon mustard
  • 1/4 tsp onion powder
  • 1 Tbsp honey or agave syrup
  • sea salt and black pepper, to taste

Instructions

  1. 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.
  2. 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.
  3. In a large bowl, mix the slaw ingredients . Add the dressing to the slaw and toss everything well to combine.
  4. Place 1/4 to 1/3 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.
  5. 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

Keywords: Swiss chard salad, salad wraps, vegan wraps recipe, vegetarian, dairy free, gluten free

Did you make this recipe?

Tag @cottercrunch on Instagram and hashtag it #cottercrunch

Alright my friends, that’s a wrap! Get it? Corny Cotter moment. In all seriousness, I hope you have a wonderful holiday weekend. Stay safe!

LC

632 shares
  • Share
  • Tweet

Categories: Dairy Free, Gluten Free, Main Dishes, Quick Meals, Sides and Salads, Vegan, Vegetarian

You May Also Like...

Green goddess pasta salad on a tabletop with yellow flowers and a wooden spoon.
Green Goddess Vegan Pasta Salad
plate of Instant Pot spaghetti squash pasta with nomato sauce and dairy free Parmesan cheese
Instant Pot Spaghetti Squash Pasta
BBQ Tempeh Vegan Quinoa Salad
soup in bowls
Roasted Corn Vegan Soup {Blender Recipe}
Lindsay Cotter of Cotter Crunch

Hi, y'all, I’m Lindsay Cotter, a Nutrition Specialist with a focus on Gluten Free eating. I love creating delicious nourishing food that anyone can enjoy.

About · Studio · Shop · Contact
Facebook Instagram Pinterest Twitter YouTube

Have a question? Use ctrl+f or ⌘+f on your computer or the “find on page” function on your phone browser to search existing comments!

Reader Interactions

Comments

    Rate & Comment Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe rating ★☆ ★☆ ★☆ ★☆ ★☆

  1. Santosh says

    09/07/2020 at 4:58 AM

    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….!

    ★★★★★

    Reply
    • Lindsay Cotter says

      09/10/2020 at 6:59 PM

      You’re welcome, Santosh! Keep me posted.

      Reply
  2. Sabrina says

    09/05/2020 at 9:58 AM

    great idea! I don’t miss the tortilla either and swiss chard even better than any common lettuce, thank you!

    ★★★★★

    Reply
  3. Ashley@wishesndishes.com says

    09/04/2020 at 11:51 PM

    That Apple slaw made this dish!! Amazing!

    ★★★★★

    Reply
  4. wilhelmina says

    09/04/2020 at 3:50 PM

    These wraps are absolutely delightful! So fresh and crisp, I just love them!

    ★★★★★

    Reply
  5. Toni Dash says

    09/04/2020 at 8:15 AM

    These salad wraps are really amazing! They were so good and easy to make!

    ★★★★★

    Reply
  6. Lauren Kelly says

    09/03/2020 at 10:45 AM

    I love using greens for wraps! This apple slaw is incredible.

    ★★★★★

    Reply

Primary Sidebar

Lindsay Cotter of Cotter Crunch

Hi, y'all, I’m Lindsay Cotter, a Nutrition Specialist with a focus on Gluten Free eating. I love creating delicious nourishing food that anyone can enjoy.

About · Studio · Shop · Contact
Facebook Instagram Pinterest Twitter YouTube

Reader Favorites

  • photo collage of dairy-free gluten-free anti-inflammatory meal plan recipes
    Anti-Inflammatory Meal Plan {Dairy Free, Gluten-Free Recipes & Tips}
  • cinnamon bites in bowl - no bake protein bites
    Cinnamon Vanilla Protein Breakfast Bites + Video
  • bowl of vegan kale soup with curried vegetables
    Curried Cauliflower Rice Kale Soup {Vegan, Whole30}
  • gluten free roux pin
    How to Make Gluten Free Roux for Keto Sauces + Soups
  • stack of dried orange slices on white background
    Dried Orange Slices (Oven or Dehydrator)
  • overhead photo: cranberry balsamic chicken on a baking sheet with serving spoon
    Cranberry Balsamic Roasted Chicken {Paleo} + VIDEO
Cotter Crunch
Facebook
Instagram
Pinterest
Twitter
YouTube
About · Studio · Shop · Contact

Recipes by Diet

  • Dairy Free
  • Gluten Free
  • Grain Free
  • Low Carb
  • Vegan
  • Vegetarian
  • Whole 30

Recipes by Type

  • Breakfasts
  • Casseroles
  • Desserts
  • Drinks
  • Main Dishes
  • Sides & Salads
  • Snacks & Appetizers

More

  • Meal Plans
  • Quick Meals
  • Recipes with Video
  • Recipe Round Ups
  • Recipes
  • Meal Plans
  • Shop
  • About
  • Start Here

Copyright © 2022 · Cotter Crunch · Disclaimer & Terms · Privacy Policy

632 shares