Quick, easy and simple, these Chicken Caesar Salad Kale Wraps are about to be your new lunch go-to recipe. They are delicious, satisfying packed with nutrients and require less than 10 ingredients!
As a registered dietitian, I've made it my mission to help people stop skipping meals because they don't have time. That's why I love easy recipes like this chicken caesar salad kale wrap! Not only is it super simple to make, but it's also packed with protein, fiber, veggies and healthy fats to help keep you full and satisfied throughout the day. We're getting protein from grilled chicken and chickpeas, fiber from whole grain tortillas and chickpeas, vitamins and minerals from kale and carrots, and heart-healthy fats from avocado. It's an easy way to pack a variety of nutrients into one simple and delicious meal!
Why This Recipe Is Dietitian Approved
- Ready in just 10 minutes. Using leftover or rotisserie chicken means there's no cooking required, making this perfect for busy lunches.
- A great source of protein and fiber. Chicken, chickpeas and whole grain tortillas help make this wrap filling and satisfying.
- An easy way to eat more leafy greens. Massaged kale gives you all the benefits of leafy greens in a fun lunch that isn't another boring salad.
Chicken Caesar Kale Wrap Recipe
Ingredients, Swaps, & Tips
Whole grain tortillas: I like an 8 inch whole grain tortilla for the extra fiber, but use whatever you have on hand.
Hummus: Adds creaminess plus a boost of protein and fiber. Feel free to swap for your favorite spread or leave it out.
Avocado: For healthy fats and a creamy bite. I mash mine right on the tortilla with the chickpeas.
Chickpeas: I add these for extra fiber and plant based protein.
Kale: The base of this wrap. I recommend curly kale for a milder taste, and I always massage it with a bit of olive oil to soften the leaves.
Olive oil: Helps soften and season the kale as you massage it.
Carrots: Adds natural sweetness and crunch.
Caesar dressing: I use my favorite store bought Caesar dressing to keep this quick, though a lighter yogurt based dressing works too.
Lemon juice: For brightness, to balance the richness of the dressing.
Parmesan cheese: For that classic Caesar flavor.
Chicken: I use leftover grilled or rotisserie chicken to make this even faster.
The complete ingredient list with measurements can be found in the recipe card below.
Instructions
- Spread the hummus over the tortillas.
- Top with the avocado and chickpeas, then mash together with a fork.
- Massage the kale with the olive oil for 2-3 minutes, until softened.
- Add the Caesar dressing, lemon juice, carrots and parmesan to the kale and toss to combine.
- Add the kale mixture to the tortillas, top with the chicken, wrap and serve.
Substitutions
Gluten Free
Swap the tortilla for your favorite gluten free wrap.
Vegan
Skip the chicken and parmesan and use a plant based Caesar dressing. The chickpeas keep it filling and protein rich.
Dairy Free
Skip the parmesan or use a dairy free parmesan alternative, and check that your Caesar dressing is dairy free.
Nut Free
This recipe is naturally nut free, just double check your store bought dressing label to be safe.
Equipment
Storage
I recommend prepping the kale mixture, chicken and avocado separately and assembling the wraps just before eating. Stored separately in airtight containers in the fridge, the components for this Chicken Caesar Kale Wrap keep well for up to 3 days.
Top Tips for Success
I always massage the kale with the olive oil for a couple of minutes before adding the dressing. It softens the leaves and makes a big difference in texture.
Frequently Asked Questions
Yes, I prep the kale mixture, chicken and avocado separately and store them in airtight containers, then assemble the wraps fresh each day so they don't get soggy.
I swap in crispy tofu, or rely on the chickpeas alone for protein to make this a vegetarian wrap.
I prefer curly kale since it has a milder, less bitter taste, but any kale works once it's massaged with a bit of olive oil.
I recommend eating the wrap the day it's assembled, but the individual components keep well in the fridge for up to 3 days when stored separately.
Yes, this is one of my go to meal prep lunches. I prep all the components on Sunday and assemble a fresh wrap each morning.
More Easy Lunch Ideas From a Dietitian
Some other easy lunch ideas you might love include:
See you in the kitchen!
PS. I love seeing my recipes in action! If you decide to make this Chicken Caesar Salad Kale Wrap, don't forget to snap a photo and tag me on Instagram- @nourishedbynic or leave a comment and rating below letting me know how you liked it!
📖 Recipe
Chicken Caesar Salad Kale Wrap
Ingredients
- 2 8 inch whole grain tortillas
- 2 tablespoon hummus, (optional)
- 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 dressing
- 3 tablespoon lemon juice
- ¼ cup parmesan cheese, grated
- 1 cup cooked chicken
Instructions
- Spread the hummus over the tortillas.
- Top with the avocado and chickpeas, then mash together with a fork.
- Massage the kale with the olive oil for 2-3 minutes, until softened.
- Add the Caesar dressing, lemon juice, carrots and parmesan to the kale and toss to combine.
- Add the kale mixture to the tortillas, top with the chicken, wrap and serve.
Notes
- I like to prep the kale mixture, chicken and avocado separately, then assemble the wraps fresh each day so the tortilla doesn't get soggy.
Isabelle says
Made this wrap for meal prep this week and it’s sooo good! I prepped all the ingredients ahead of time and then assemble the wrap each day for lunch. I’ve been trying to eat more spinach/kale so the kale in this wrap is great. All the ingredients go so well together! I bought pre-washed/pre-chopped kale to save time and I skipped the oil and lemon juice and it still tastes great! Will definitely be making this again.