Rainbow Chard Wraps

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Rainbow chard chicken wraps are filled with avocado and vegetables for an easy and healthy snack or lunch. Gluten-free, dairy-free and vegan. 
Rainbow Chard Wraps

A hand holding a rainbow chard wrap filled with avocado, bell pepper, and sweet potato.

Lately I’ve been trying to eat grain free as much as possible in an effort to heal my stomach quicker. This nasty candida has been plaguing my gut for over 6 months now with no clear finish line in sight. So I’m willing to do whatever it takes. Meaning less grains, especially at lunch. Now that the weather is getting warmer, I like being able to have cold lunches at work that don’t require any microwaving or heating of any sort. Normally I’d do sandwiches before all the dietary restrictions came in, but I’ve recently discovered a grain-free idea: green wraps. Collard greens, lettuce, anything green, you name it and it will make a delicious vessel for your sandwich. My favorite green to make these wraps though is rainbow chard. They are large enough to hold a good amount of fillings, easy to roll and can you just look at that color?!? Simply gorgeous.

Rainbow chard laid out on a white wood table.

I was amazed by how many people at work were commenting in my lunch in the break room! Everyone was exclaiming “What is that! Where do I get it?” i got mine at our local farmer’s market which I just can’t get enough of but I’ve als0 seen rainbow chard at grocery store chains such as Jewel, Mariano’s and Whole Foods! I know many people use lettuce as a wrap instead of bread but I think rainbow chard is a fun alternative! To fill my wrap, I used cooked chicken, sweet potato, bell peppers, avocado and cucumbers. But you can really fill it with anything! Go Mediterranean and fill it with hummus and feta. For some Mexican flare, try black beans, seasoned chicken, salsa and guacamole! Have I mentioned how great these wraps are for leftovers? Just throw in whatever protein you have leftover from dinner, some veggies, maybe a little avocado (because avocado is always necessary) and you have lunch for tomorrow! I can’t wait to see what kind of variations we come out with. Let me know your favorites in the comments!

Two rainbow chard vegetable wraps leaning on top of each other with the top one cut in half to see the inside.

Rainbow Chard Wraps

Rainbow Chard Chicken Wraps

Rainbow chard chicken wraps are filled with avocado and vegetables for an easy and healthy snack or lunch. Gluten-free, dairy-free and vegan. 
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Course: Main Course, Snack
Cuisine: American
Prep Time: 10 minutes
Total Time: 10 minutes
Servings: 8 wraps
Calories: 139kcal
Author: Megan


  • 8 rainbow chard leaves
  • 4 boneless skinless chicken thighs (cooked and cut in half)
  • 1 large sweet potato (cooked and cut into 8 pieces)
  • 1 cucumber (cut into strips)
  • 1 bell pepper (julienned)
  • 1-2 avocados (sliced)


  • Lay out your rainbow chard. Chop off the end of the stems (you can save them to roast with other vegetables).
  • With the blade of a knife, carefully trim off the top of stem, cutting from center of he leaf to the bottom of the stem. Be sure to not rip through the leaf.
  • Place your fillings on he right half of the rainbow chard. I used half of a chicken thigh, 1/8 to 1/4 piece of avocado, 1/8 piece of cooked sweet potato and a few slices each of cucumber and bell pepper.
  • Fold the top and bottom of the rainbow chard inwards. Roll the chard from right to left, tucking tightly. (Think like rolling a burrito)
  • Place seam side down and use a toothpick to hold it together.


Calories: 139kcal | Carbohydrates: 8g | Protein: 12g | Fat: 6g | Saturated Fat: 1g | Cholesterol: 53mg | Sodium: 164mg | Potassium: 579mg | Fiber: 3g | Sugar: 2g | Vitamin A: 5785IU | Vitamin C: 37.5mg | Calcium: 43mg | Iron: 1.7mg
Tried this Recipe? Tag me Today!Mention @ADashofMegnut or tag #adashofmegnut!

Two rainbow chard wraps leaning on top of each other on a baking sheet.

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