Healthy Kale Chicken Wrap Recipe – Delicious and Nutritious

Are you looking for a quick and healthy lunch or dinner option that is tasty and gluten-free? Look no further than this Kale Chicken Wrap recipe. Packed with nutrient-rich kale and juicy chicken breast, this wrap is a great alternative to the traditional Caesar salad. Plus, it can easily be customized to fit your specific tastes and dietary needs.

Not only is this recipe delicious, but it’s also a breeze to make. With just a few simple ingredients and steps, you’ll have a meal that will satisfy your cravings while keeping you feeling full and energized throughout the day. The inclusion of whole-grain wrap options ensures that you will enjoy not only the taste, but also the benefits of consuming fiber-rich foods.

And if you’re watching your calorie intake, this recipe is just for you! With lower-fat alternatives, like boneless skinless chicken breast and olive oil dressing, this Kale Chicken Wrap provides ample protein, healthy fats, and antioxidants for an overall nourishing meal.

So, whether you’re new to gluten-free or looking to eat healthier without sacrificing flavor, give this Kale Chicken Wrap recipe a try. It’s sure to become a staple in your meal repertoire!

Why You’ll Love This Recipe

Get ready to be blown away by the kale chicken wrap – the perfect meal for anyone looking for a satisfying yet healthy light lunch or dinner option. This gluten-free recipe incorporates kale, one of the most nutrient-dense foods on the planet, with juicy boneless, skinless chicken breasts, and a homemade Caesar dressing that elevates this wrap to the next level.

The beauty of this wrap lies in its versatility. You can use your favorite kind of kale, whether it’s curly or lacinato, and add your preferred ingredients to make it unique. Plus, it’s gluten-free and dairy-free, ensuring everyone can enjoy this delicious dish.

Not only is this recipe delicious but it’s also loaded with nutrients that will nourish your body. Kale is an excellent source of Vitamin K, which helps to promote bone health. It also contains Vitamin A, Vitamin C, calcium, and potassium. The Caesar dressing is made with fresh lemon juice, Dijon mustard and olive oil that is packed with antioxidants and acts as an immune system booster.

Thanks to its fresh ingredients and crunchy texture, the kale chicken wrap is perfect for anyone looking for a refreshing meal without sacrificing flavor or nutrition. Whether you’re in a rush between meetings or looking for something to take on a picnic, this wrap is easy to prepare ahead of time and take with you wherever you go.

Not convinced that you’ll love this recipe? Trust me – once you’ve tried this delightful combination of flavors and healthy ingredients you won’t be able to resist coming back for more.

Ingredient List

Here are the ingredients you will need to make this scrumptious Kale Chicken Wrap:

For The Chicken:

• 2 boneless, skinless chicken breasts (cooked and thinly sliced)
• 1 teaspoon olive oil
• Salt and pepper (to taste)

For The Caesar Dressing:

• 3 tablespoons of mayonnaise
• 1 tablespoon dijon mustard
• 1 tablespoon lemon juice
• 1 tablespoon grated parmesan cheese

For The Wrap:

• 6 Lacinato kale leaves (stems removed, chopped into thin ribbons)
• 1 cup of chopped spinach
• 2 cups of chopped cooked chicken breast (about two boneless skinless chicken breasts)
• 1/4 cup crumbled blue cheese
• Salt and pepper (to taste)
• Whole-grain or gluten-free wrap

Note: You can also add some apple slices, walnuts or grapes for extra crunch and sweetness.

Make sure to have these ingredients on hand to ensure a smooth cooking process.

The Recipe How-To

Cooking the Chicken

1. Start by heating a cast-iron skillet over medium-high heat.
2. Rub 1 pound of boneless, skinless chicken breast with 1 teaspoon of olive oil and season it with salt and black pepper.
3. Place the chicken in the skillet and cook for approximately 4-5 minutes per side, or until fully cooked through.
4. Once cooked, let the chicken cool briefly before slicing it thinly.

Preparing the Kale Caesar Salad Mix

1. In a large mixing bowl, whisk together 3 tablespoons of lemon juice, 1 teaspoon of Dijon mustard, and 3 tablespoons of Caesar dressing.
2. Add 4 cups chopped kale leaves, some freshly ground black pepper to taste, and toss to properly coat all leaves.

Wrapping It All Up

1. To make the wrap, lay out one whole grain or gluten-free tortilla wrap.
2. Spread some kale Caesar salad mix over the wrap leaving around 1 ½ inch free from the edge to allow room for wrapping.
3. Layer on top of the Caesar salad mix thinly sliced cooked chicken, followed by several tablespoons of crumbled blue cheese and interesting add-ons like dried cherries, walnuts, or almonds if you wish.
4. Finally, fold over the ends of the tortilla towards the center, then starting at one edge, snugly roll up the tortilla tightly like a burrito or a swaddle.
5. Slice across into halves or thirds and serve right away with delightful sides such as sliced apple or pear.

Enjoy this nutritious and flavorful Kale Chicken Wrap that is packed with vitamins and fiber without being glutenous nor caloric!

Substitutions and Variations

Every recipe has room for experimentation! Here are some suggestions for substitutions and variations to make this Kale Chicken Wrap your own:

– Swap the chicken with smoked tofu or mushrooms for a vegetarian version.

– For a spicy twist, add a dash of cayenne pepper or some hot sauce to the Caesar dressing.

– Substitute the Dijon mustard with whole grain mustard or honey mustard for a different flavor.

– Instead of kale, try using spinach, arugula, or mixed greens in your wrap to switch up the nutritional profile.

– Use apples instead of tomatoes for a Waldorf-inspired chicken salad wrap.

– Do you love blue cheese? Add some crumbles into your Caesar dressing for extra creaminess and tanginess. 

Remember to adapt these options according to your dietary restrictions and preferences. With these modifications, you can create endless combinations that cater to your taste preferences. So have fun experimenting with different flavor profiles!

Serving and Pairing

Once you’ve made your delicious Kale Chicken Wrap, it’s time to serve and pair it up with your favorite sides. I love pairing the wrap with some crispy vegetable sticks or a refreshing side salad tossed with some homemade lemon vinaigrette.

The Kale Chicken Wrap can also make for a satisfying lunch or a quick dinner on-the-go. The gluten-free whole grain wrap is not only filling but also packed with flavors that can instantly uplift your mood.

To add an extra layer of flavor, you could also top your wrap with some crumbled blue cheese. The tangy flavor complements the earthiness of kale and adds a savory twist.

If you’re serving guests or preparing to entertain, consider making a batch of these wraps alongside Waldorf chicken salad for variety. You could also set up a wrap bar and put out all the ingredients so that everyone can create their own customized wraps.

In terms of drink pairing, I find that iced tea, lemonade or even sparkling water pairs wonderfully with the Kale Chicken Wrap. You could even try pairing this wrap with a light beer or fruity cocktail to swerve away from the usual mocktails.

No matter what you choose to pair the wrap with, be sure to savor every bite of the vibrant flavors and textures in each chewy bite!

Make-Ahead, Storing and Reheating

The best part of this kale chicken wrap recipe is that it can be made ahead of time and stored for later consumption. This means you can prepare the wraps a day or two before and have them for easy lunches or dinners throughout the week.

When making the wraps ahead of time, it’s important to store them properly. You can either store them in an airtight container in the refrigerator or wrap each one individually with plastic wrap. If you’re storing them in an airtight container, be sure to place a paper towel at the bottom to absorb any moisture from the kale leaves.

To reheat the wraps, remove the plastic wrap and place them on a baking sheet in the oven at 350°F (175°C) for 10 to 15 minutes. Alternatively, you can also heat the wraps in the microwave for 1-2 minutes until they are warm but still tender.

It’s important to note that the wraps contain fresh ingredients and they are best consumed within 3 days of preparation. However, you can freeze these wraps and keep them for up to 2 months. Simply wrap each one individually with plastic wrap and store them in a ziplock bag before freezing.

To thaw frozen kale chicken wraps, take them out of the freezer and let them sit in the refrigerator overnight. Once fully thawed, you can reheat them using your preferred method above.

With these make-ahead, storing and reheating tips, you’ll never have to worry about what’s for lunch or dinner again. These kale chicken wraps will always be there waiting for you!

Tips for Perfect Results

As a nutritionist and food blogger, I’ve learned that cooking is not only about following a recipe. There are different techniques and tricks that can take your dish to the next level. That’s why in this section, I will share with you some tips for perfect results when making Kale Chicken Wraps.

1. Use Boneless, skinless chicken breast

To make the best Kale Chicken wraps, it is important to start with the right chicken. The boneless skinless chicken breast is the best cut to use because it cooks easily and quickly, and gives you tender pieces of meat without any of the fatty parts.

2. Marinate Your Chicken

Marinating your chicken before cooking is another step you don’t want to skip. It helps to remove any funky tastes that may linger on the meat while also adding flavor to your wraps.

3. Prep Your Kale Leaves Properly

Kale is a leafy green veggie known for its high nutritional value. Before using it in your wrap recipe, make sure you clean it properly by removing the tough center ribs and stems of each leaf. Then, shred them into smaller pieces for easy handling.

4. Make Your Own Caesar Dressing

You should try making your own caesar dressing instead of buying it from the store pre-made. It not only ensures that you are using fresher ingredients but lets you have control over what goes into your dressing from salt levels to other flavor combinations.

5. Add Some Blue Cheese

Add a small amount of blue cheese for an extra twist in flavor! The cheese’s rich tang adds depth to the overall taste of your chicken wraps and is best paired with bacon or roasted nuts.

I hope these tips will help you make the most flavorful and delicious kale chicken wraps every time! Happy cooking!

Bottom Line

In conclusion, this kale chicken wrap recipe is truly one of the best things I have ever tasted. With its flavorful blend of ingredients and healthy components, it is perfect for anyone looking for a gluten-free option that is also low in calories but high in taste. The key to making this wrap even more delicious and nutritious is ensuring that the chicken is cooked to perfection using boneless skinless chicken breast. Don’t be afraid to experiment with different types of kale – I recommend trying Lacinato kale for a unique twist on the classic Caesar salad. If you’re feeling daring, add some crumbled blue cheese or switch out the chicken for grilled apple slices and waldorf chicken.

Whether you’re a seasoned cook or just starting out, this wrap recipe is easy to make and guaranteed to be a crowd pleaser. So why not give it a try and see what all the fuss is about? Trust me, once you try this kale chicken wrap, you’ll never want to go back to ordinary wraps again!

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