Quick, easy and simple these chicken Caesar salad kale wraps are about to be our new lunch go-to recipe. They are delicious, satisfying packed with nutrients and require less than 10 ingredients! Perfect for an easy lunch or dinner!
The perfect lunch option
Why is this kale Caesar salad wrap the perfect lunch option? As a Registered Dietitian I've made it my mission to help people stop skipping meals because they have no time. Which is why I love easy recipes like this kale wrap! Not only is it super simple to make, it's also packed with protein, healthy vegetables and fibre to help keep you full throughout the day.
Think of this as an elevated version of your favourite chicken Caesar salad wrap. Lets break down why I love this kale wrap so much:
Protein- I always want to include a protein source in my meals. Protein helps keep you full for longer periods of time while also providing your body with nutrition it needs to help get you through the day. Grilled chicken and chickpeas are two great protein sources in this kale wrap (not to mention the protein from the kale and cheese)!
Fibre- Fibre is my secret weapon to creating a balanced meal. Using whole grain tortillas and including beans or legumes (like chickpeas) in your meals helps sneak in some added fibre to help keep you full, prevent blood sugar spikes and keeps you digestion in check!
Vitamins/ minerals- I decided to make these kale chicken Caesar wraps to help elevate the nutrient profile of the classic Caesar wrap. Using dark leafy greens like kale is a great way to get more nutrients your body needs like Vitamin A, vitamin C, antioxidants, fiber, folate, vitamin K, magnesium, calcium ,iron, potassium... the list goes ON! I also snuck in some added veggies by grating in some sneaky carrots!
Healthy Fats- Adding avocado into this wrap helps increase the heart healthy fats which is always a win in my books!
What ingredients do I need for this kale wrap?
Now that we've gone over what makes these kale Caesar salad wraps so amazing lets break down the ingredients you are going to need to make them!
Kale- My favourite dark leafy green to add to meals! I personally like curly green kale the best for kale wraps or salad as it has a slightly less bitter taste and pairs wonderfully with Caesar dressing.
Tortillas- Any tortilla will work! I like to choose whole grain tortillas for extra fibre.
Parmesan cheese- A little sprinkle of parmesan cheese brings this kale chicken Caesar wrap together. I like to buy my parmesan fresh and grate it my myself as I find it has the freshest and most classic flavour.
Carrots- Sneaky veggies are one of my favourite ways to increase the nutrition of my meals. Grating some carrots into the kale salad is a great way to add more vitamins, minerals and get even the pickiest eaters to eat more veggies!
Chickpeas- Protein and fibre are just some of the many benefits of chickpeas! I personally believe they really elevate this kale Caesar wrap both taste wise and nutrient wise. For convenience I use canned chickpeas and just drain the can and rinse the chickpeas before using.
Avocado- For the BEST texture and flavour in this kale wrap recipe. Look for an avocado that's perfectly ripe by finding one that allows you to gently (but firmly) apply pressure to it without it being too squishy. Store the rest of your avocado by tightly wrapping it with cling wrap and make sure you store it with the pit to avoid it browning too quickly!
Lemon- The perfect amount of tang in this kale wrap. I love adding a little fresh lemon juice to any of my Caesar salads but especially when working with kale. It helps break up the bitterness of the dark leafy kale and adds a hint of freshness!
Cesar dressing- Any Caesar salad dressing will work in this Caesar salad wrap! I like to choose a lower fat option or one preferably made with yogurt (President's Choice has a great one!) as I find the taste the same.
Chicken- The main protein source in this kale wrap. Any chicken will work. You can use leftover chicken from the night before, chicken tenders or precooked chicken strips. I personally like using the frozen precooked grilled chicken strips as I find them a great convenient option! If you are vegetarian feel free to leave this out and stick with just the chickpeas or replace it with crispy tofu!
How to make kale chicken Caesar wraps?
These kale wraps are super simple to make!
First cook up your chicken however you choose to. Since I like using the frozen precooked grilled chicken strips I just heat them up in a small skillet pan.
Next you want to grab your tortillas and add your chopped avocado and chickpeas and mash! To save dishes I like to mash the chickpeas together with the avocado right on the tortilla but you can also do this in a bowl if you prefer. Using a fork, gently pres down on your chickpeas, simultaneously mixing them with the avocado to make an avocado chickpeas mash!
Whenever I use kale I always like to gently massage it with a little oil before doing anything else. I find this helps soften the kale leaves, while also making it taste less bitter. So grab a mixing bowl, add your kale leaves and drizzle with a little olive oil. Gently massage using your hands for about 2-3 minutes until the kale leaves are thoroughly coated ( the kale will look significantly smaller once you are done).
Make your kale salad by adding your massaged kale, grated carrots, parmesan cheese, lemon juice and Caesar dressing to a mixing bowl. Toss to combine.
Add your kale mixture onto your tortilla, top with your frilled chicken and wrap!
This is the perfect easy lunch for meal prep or working from home!
More easy lunch suggestions:
Some other easy lunch ideas you might love include:
PS. I love seeing my recipes in action! If you decide to make this chicken Caesar salad kale wrap don't forget to tag me on Instagram- @nourishedbynic or leave a comment below!
Chicken Caesar Salad Kale Wrap
Ingredients
- 2 8 inch whole grain tortillas
- 2 tablespoon hummus or spread of choice optional for more flavour
- ½ of one medium avocado chopped
- ⅔ cup chickpeas rinsed and drained
- 3 cups chopped kale stems removed
- ½ tablespoon olive oil
- 2 large carrots grated
- ¼ cup Caesar salad dressings
- 3 tbso lemon juice
- ¼ cup parmesan cheese grated
- 1 cup cooked chicken
Instructions
- Spread a thin layer of hummus or spread of choice on each tortilla.
- Top your tortillas with chopped avocado and chickpeas. Use a fork to gently mash the chickpeas and avocado, mixing them together to form a chickpea avocado mash. Ensure your tortilla is completely covered in a thin layer of your mash.
- In a medium mixing bowl add your kale an olive l and gently massage for 2-3 minutes (the kale should decrease in size by approximately half) . Add your Caesar salad dressing, lemon juice, grated carrots and parmesan cheese and toss to combine. Add ½ of the kale salad mixture onto each tortilla. Top each tortilla with chicken, wrap and enjoy!
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