Mediterranean Millet Salad Wraps

Entreés, Recipes, Salads

mediterranean millet salad wraps in rainbow chardGet ready for a party in your mouth, seriously, a party in the Greek Isles. I’m sharing with you all today a recipe I’ve been making for years as a quick lunch or dinner, these Mediterranean Millet Salad Wraps are loaded with Mediterranean flavors, opposing textures, and are incredibly simple to make. I love using rainbow chard as an alternative to standard wraps; having something light, refreshing, and lower in carbohydrate as a wrap is a great combination for the already carbohydrate-rich millet salad here. I promise even the pickiest of eaters will enjoy this recipe, it’s great as an entree, side dish, or even dolloped on top of your favorite dark leafy green salad for a boost of protein, healthy fats, and minerals.

Marvelous milletMillet is one of the staple grains I always have in my pantry, it’s a gluten free grain similar to quinoa and is perfect to use for both sweet and savory dishes. I use millet in this recipe as a hearty grain rich in plant-based protein and fiber, alongside some amazing mediterranean seasonings and flavors. Millet also contains good amounts of magnesium, which are incredibly important for our muscle and nerve function- many people eating the SAD (standard american diet) actually don’t get enough of magnesium through our foods.

Even though I’ve sadly not visited any location close to the Mediterranean, I have a deep respect for their fresh and seasonal cuisine. Visiting Greece amongst other locations in the Mediterranean is definitely on my loves and globe trotting travel list (which we’ll hopefully get to within the next year!).  What I love particularly about Mediterranean cuisine is the simplicity and use of really fresh ingredients, even though there are many variations of cuisine in those locations, they all have one theme in common, fresh is always priority.

I love fusing together different cultures in one meal, actually I’m a big fan of doing so, especially with my Scandinavian roots and deep love for Indian food, Mediterranean foods, and of course good ole’ American southern classics. These salad wraps are a great representation of using ingredients from the Mediterranean, the millet grain most popularly used in India and Africa; couples with the concept of easy, portable, and simple cuisine from America. The biggest focus on these salad wraps however are the ingredients, the good bits that pack a huge punch of flavor! Capers, sun-dried tomatoes, Kalamata olives, olive oil, dijon mustard, red onions, dried figs, and pumpkin seeds all contribute many delicious flavors; you get the saltiness from the capers and olives along with a chewy texture, a hint of richness from the olive oil and sun-dried tomatoes, a zesty bite from the dijon dressing, and dried figs to give it a sweet balance. I love adding protein and zinc rich pumpkin seeds to this dish to play with the textures a bit, the millet and most of the ingredients used all have a similar chewy texture so it’s nice to have a bit of crunch.

swiss chard stackedrainbow swiss chard aboveDon’t dismiss the swiss. Swiss chard (a.k.a. rainbow chard, chard), is one of my favorite dark leafy greens to use for a low carbohydrate, naturally gluten free, raw wrap! They’re incredibly versatile, meaning you can literally roll anything in a swiss chard leaf and call it a day- portable and delicious. Especially great for those of you looking to watch your carbohydrate intake or if you’re on a specific fat loss program like some of my clients- you don’t sacrifice any flavor while boosting the nutrients and fiber in your diet. Swiss chard, like many dark leafy greens, contain amazing amounts of vitamin K, A, E, antioxidants, fiber, a bit of protein, and bone strengthening minerals like calcium, magnesium, copper, and iron.

Ways to use swiss chard // try filling them with an avocado, little lime juice and sea salt for a quick snack; fill with Herb Falafel, fill with Spring Veggie Taco filling, classic cashew cheese, or even a banana with a little almond butter – trust me, it may sound odd, but it’s an awesome snack on the go and a great way to get kids to eat their greens!

Add extras | try adding a couple extras to make this dish more hearty if you choose!

  • Add 3 tablespoons of hemp seeds (yields about 10g of protein!)
  • Add smoked salmon or any other wild caught fish you enjoy
  • Add 1/2-1 cup chickpeas or lentils
  • Add organic tempeh or tofu

plate of mediterranean millet salad wraps wrapped mediterranean millet salad in swiss chard

5.0 from 1 reviews
Mediterranean Millet Salad Wraps
Recipe type: entree
Prep time: 
Cook time: 
Total time: 
Serves: 4
A gluten free Mediterranean salad made with millet, mediterranean seasonings, and a delicious sauce. GF VGN
  • 2 cups filtered water
  • ½ cup vegetable stock
  • 1 cup dry millet
  • ½ cup dried figs, chopped
  • ¼ cup raw pumpkin seeds
  • 4-6 large rainbow swiss chard leaves, de-stemmed
  • SAUCE //
  • ⅓ cup red onion, chopped
  • ¼ cup sun-dried tomatoes, chopped
  • ¼ cup kalamata olives, chopped
  • 2 tablespoons dijon mustard
  • 2 tablespoons apple cider vinegar (raw, unpasteurized)
  • 1 tablespoon capers
  • 1 tablespoon olive oil
  • 1 clove garlic, minced
  • juice of 1 lemon
  • 2 tablespoons Greek style spice blend*
  • fresh ground black pepper to taste
  1. MILLET //
  2. Boil water and vegetable stock, add millet, simmer for 25 minutes or until water is absorbed and millet is tender.
  3. While the millet is cooking, make the dressing in a small mixing bowl.
  4. Add all "sauce" ingredients in a bowl and stir to combine, feel free to add more olive oil to combine to your desired consistency.
  5. Once the millet is done cooking, pour the sauce over the millet and stir in pumpkin seeds, chopped figs, and adjust seasonings to taste.
  6. Stir until combined.
  7. You can serve the millet salad as is, or scoop about ½ cup of the mixture into a piece of swiss chard and roll up before serving.
  8. Enjoy warm or cold.
I love using McCormick Greek seasoning blend for this recipe, but any greek or mediterranean blends you can find would be great!

mediterranean millet salad bowl

I think you’re all going to really enjoy this recipe! I love seeing your recreations of these, so keep tagging me using #nutritionstripped and comment below.

Have a beautiful day,

xx McKel

Share your thoughts

  • The figs are so genius here! I love the idea of a swiss chard wrap.. I still haven’t gotten around to any sort of greens wrap, but I think now’s the time.

    • Hi Cheryl,
      I promise you’re going to love the wraps and I love the idea of adding figs too! I hope you enjoy and share if you do xx mh

  • These sounds delicious! I love Mediterranean flavors and their whole way of eating too. I’ve been noticing swiss chard at the farmers market lately – I’ll have to pick some up for wraps! Great suggestion.

    • Thank you Dana, I hope you enjoy these! They’re my favorite lately. Thanks for sharing xx mh

  • The first pic looks so dreamy and damn delicious!

  • It’s mouthwatering!!! I am a sucker for Mediterranean salads. The figs must present a great flavor contrast, as figs have such a strong personality.

    I will definitely give it a try right away.

    One quick question: would it make much difference to make a spicy blend from scratch instead of using a ready bend?

    • It’s delicious and hope you love it too! The ready blend is full of mediterranean spices I love, but feel free to make your own.

  • Claudia

    What type of fig did you use? And what are your thoughts on using fresh vs dried in this recipe?

    • Great question! Any fig will do, I actually used both turkish and black mission figs that were dried. If you have fresh figs, please try those as well. All will taste amazing 😉

      • Claudia

        Thank you so much for taking the time to respond! I ended up using fresh black mission figs, and the recipe came out mouthwatering delicious. . I cannot wait for leftovers tomorrow. Your creations are nothing short of amazing.

  • Carin

    Oh my yummy-ness. I just made these and can’t wait to serve them for dinner. I may also make your strawberry rhubarb crisp to entice the kids to eat dinner. Lol!


See what wellness looks like #IRL

follow @nutritionstripped

Looking for something? Let's find it!

Terms & Conditions

Photography, recipe, and content Policy

All content is copyright of Nutrition Stripped and shall not be copied, replicated, or duplicated. Please be courteous, respectful, and refrain from using it as your own. You may share a recipe or image only by contacting, referring, or directly linking back to Nutrition Stripped.

Photography and Recipe Policy 
We’re extremely flattered when asked to publish NS photography on a website or blog. We ask that if you’d like to share a recipe, photography, or content, you must get permission from the team first. Please keep in mind that all written content, photography, recipes, and general writing are copyrighted materials which have been a labor of love in the production of and have worked very hard to produce it.

Nutrition Stripped policy is as follows if you want to do the following:
To promote a recipe or photograph from my site You may post one photo as long as you give a direct link back to the post where you found the photograph/material including in the content a mention of McKel Hill, MS, RD from Nutrition Stripped. You may not republish the recipe itself. To use my photography for promotion other than sharing my original works you must request permission beforehand, a simple email will do. You may not republish my recipe or multiple recipes without direct permission. We occasionally allow other websites to post my recipes; which is decided at my discretion on a case-by-case basis and mostly with those we have an agreement with for example with my blog writing contributions. Please uphold the standards of the U.S. copyright laws for recipes and mycopyright policy.


Nutrition Stripped © 2016

Privacy Policy

Personal identification information
We may collect personal identification information from Users in a variety of ways, including, but not limited to, when Users visit our site, subscribe to the newsletter, and in connection with other activities, services, features or resources we make available on our Site. Users may be asked for, as appropriate, name, email address. Users may, however, visit our Site anonymously. We will collect personal identification information from Users only if they voluntarily submit such information to us. Users can always refuse to supply personally identification information, except that it may prevent them from engaging in certain Site related activities.

Non-personal identification information
We may collect non-personal identification information about Users whenever they interact with our Site. Non-personal identification information may include the browser name, the type of computer and technical information about Users means of connection to our Site, such as the operating system and the Internet service providers utilized and other similar information.

Web browser cookies
Our Site may use “cookies” to enhance User experience. User’s web browser places cookies on their hard drive for record-keeping purposes and sometimes to track information about them. User may choose to set their web browser to refuse cookies, or to alert you when cookies are being sent. If they do so, note that some parts of the Site may not function properly.

How we use collected information
Nutrition Stripped may collect and use Users personal information for the following purposes: To improve customer service, information you provide helps us respond to your customer service requests and support needs more efficiently. To personalize user experience, we may use information in the aggregate to understand how our Users as a group use the services and resources provided on our Site. To improve our Site, we may use feedback you provide to improve our products and services. To run a promotion, contest, survey or other Site feature. To send Users information they agreed to receive about topics we think will be of interest to them. To send periodic emails, we may use the email address to respond to their inquiries, questions, and/or other requests. If User decides to opt-in to our mailing list, they will receive emails that may include company news, updates, related product or service information, etc. If at any time the User would like to unsubscribe from receiving future emails, we include detailed unsubscribe instructions at the bottom of each email.

How we protect your information
We adopt appropriate data collection, storage and processing practices and security measures to protect against unauthorized access, alteration, disclosure or destruction of your personal information, username, password, transaction information and data stored on our Site. Sensitive and private data exchange between the Site and its Users happens over a SSL secured communication channel and is encrypted and protected with digital signatures.

Sharing your personal information
We do not sell, trade, or rent Users personal identification information to others. We may share generic aggregated demographic information not linked to any personal identification information regarding visitors and users with our business partners, trusted affiliates and advertisers for the purposes outlined above. We may use third party service providers to help us operate our business and the Site or administer activities on our behalf, such as sending out newsletters or surveys. We may share your information with these third parties for those limited purposes provided that you have given us your permission.

Changes to this privacy policy
Nutrition Stripped has the discretion to update this privacy policy at any time. When we do, we will revise the updated date at the bottom of this page and send you an email. We encourage Users to frequently check this page for any changes to stay informed about how we are helping to protect the personal information we collect. You acknowledge and agree that it is your responsibility to review this privacy policy periodically and become aware of modifications.

Third party links
Occasionally, at our discretion, we may include or offer third party products or services on our website. These companies may use non-personally identifiable information (e.g. click stream information, browser type, time and date, subject of advertisements clicked or scrolled over) during your visits to this and other Web sites in order to provide advertisements about goods and services likely to be of greater interest to you.  These companies typically use a cookie or third party web beacon to collect this information.  To learn more about this behavioral advertising practice visit the NAI at To opt-out of this type of advertising, you can visit

By using this Site, you signify your acceptance of this policy and terms of service. If you do not agree to this policy, please do not use our Site. Your continued use of the Site following the posting of changes to this policy will be deemed your acceptance of those changes. Privacy policy created by last modified on 7/31/13

We allow third party companies to serve ads and/or collect certain anonymous information when you visit our Web site.  These companies may use non-personally identifiable information (e.g. click stream information, browser type, time and date, subject of advertisements clicked or scrolled over) during your visits to this and other Web sites in order to provide advertisements about goods and services likely to be of greater interest to you.  These companies typically use a cookie or third party web beacon to collect this information.  To learn more about this behavioral advertising practice visit the NAI at To opt-out of this type of advertising, you can visit

Disclosure Policy

Nutrition Stripped works with brands all over the globe that we can stand behind and that we know you’ll love too! Companies and brands will send me products to try or develop recipes with. Whenever I review or refer to a product that was provided to me, I will make it clear in the post, otherwise it is a product that I have purchased and will not necessarily mention in that post. 

Disclosure Policy
This policy is valid starting from 16 June 2013. This blog is a personal blog written and edited by Nutrition Stripped. For questions about this blog, please contact Support [at] nutritirionstripped [dot] com.

This blog accepts forms of cash advertising, sponsorship, paid insertions or other forms of compensation. This blog abides by word of mouth marketing standards. We believe in honesty of relationship, opinion and identity. The compensation received may influence the advertising content, topics or posts made in this blog. That content, advertising space or post will be clearly identified as paid or sponsored content.

While this blog may be compensated for a review of a product or service, such compensation will never have an effect on the honest opinion that I present on this blog. If we claim or appear to be experts on a certain topic or product or service area, we will only endorse products or services that we believe, based on our expertise, are worthy of such endorsement. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer or provider. This blog does contain content which might present a conflict of interest. This content will always be identified.

Questions? Please e-mail Support [at] nutritionstripped [dot] com or refer to the FTC’s ruling on blogger disclosure: FTC Rules on Sponsored Conversations

Release of Liability
Any item promoted/advertised/sponsored on this site that you choose to partake in is your decision and I am not liable for any problems that arise including, but not limited to: not receiving products, receiving broken or damaged goods, seeing an item you bought go on sale after you buy it, technical difficulties with sites that I link to. Furthermore, any information you submit to any external site is at your own risk.

Affiliate Discretion Notice

Nutrition Stripped is a participant of several affiliate programs which is designed to provide a means for sites to earn advertising fees by advertising and linking directly to sources that Nutrition Stripped genuinely likes. If you click on any of those links, which are known as “affiliate links”, and make a purchase within a certain time frame, I’ll get a small commission. The commission is paid by the third parties, not by you! Affiliate links and resources earned help support my efforts here at Nutrition Stripped, thank you!

Need help? Support

T-shirt Size Chart

Size US Sizes UK Sizes AUS Sizes
Small (S) 2-4 32-34 6-8
Medium (M) 6-10 36-40 9-13
Large (L) 10-14 40-44 13-17


No worries, just shoot us a quick email at [email protected] with SHOP in the subject and let us know what size you’re looking for and we’ll set you up!

Avocado Love t-shirt is made with super soft blend of 65% poly 35% viscose; it’s lightweight, flowy, hangs off the body and runs true to size. The boxy crop tee doesn’t show the tummy, just slightly when you raise your hands.

Matcha Matcha Matcha t-shirt is made with a durable 100% cotton blend. It runs a bit on the larger side, but shrinks an entire size due to the cotton.

Kale Made Me Do It t-shirt is made with super soft blend of 65% poly 35% viscose; it’s lightweight, flowy, hangs off the body and runs true to size. The sleeves are purposefully a little loose, hanging off the shoulders giving room to move.

Good Food Good Vibes t-shirt is made with super soft blend of 65% poly 35% viscose; it’s lightweight, flowy, hangs off the body and runs true to size. The sleeves have a deep scoop showing your side body more than a normal tank, great to show off a touch of your sports bra, lacy bra, or any tank underneath.

Each t-shirt is individually hand screen printed here in Nashville, TN by our friends Grand Palace Printing. Each design is printed multiple times to ensure quality color. A lot of love goes into making every single t-shirt, here’s how to take care of it when it gets to you:

+ Wash cold
+ Line dry or lay flat to dry to retain best color and size

Shop Support

Have questions about your order? Exchanges/returns, or just to share a testimonial of your experience with Nutrition Stripped? We’re happy to help answer any and all questions you might have. Please email us at [email protected].

Follow me on Snapchat

Send this to friend