I’ve been on a bit of a health kick lately—blame it on those New Year’s resolutions that I may or may not have abandoned by February. But these Healthy Chicken Kale Caesar Wraps have somehow stuck around. They’re like if your favorite Caesar salad met a cozy, handheld wrap, perfect for those days when you want to feel virtuous but still crave something utterly satisfying. I mean, who knew kale could taste this good?
Steps
- Heat olive oil and butter in a skillet over medium-high heat. Add panko breadcrumbs and toast until they become golden brown. Season with salt and pepper, then set aside.
- In a small blender, combine tahini, lemon juice, olive oil, garlic, water, and a pinch of salt to make the dressing. Blend until smooth and set aside.
- Mix the shredded kale and romaine lettuce in a large bowl. Add a few tablespoons of the dressing, the toasted panko, Everything but the Bagel seasoning, and chopped grilled chicken; toss everything together. Adjust seasoning and dressing to taste.
- Place a generous amount of the mixture onto two tortillas. Fold the tortillas around the filling and roll them up tightly.
- Slice each wrap diagonally and serve immediately.
Ingredients
- For the Toasty Panko Croutons:
- ½ cup panko bread crumbs
- 2 tablespoons olive oil
- 1 tablespoon butter
- ½ teaspoon kosher salt
- ½ teaspoon freshly cracked black pepper
- For the Tahini Caesar Dressing:
- ? cup tahini
- 3 tablespoons fresh lemon juice
- 1 tablespoon olive oil
- 3 cloves garlic, roughly chopped
- 2 tablespoons water
- Kosher salt, to taste
- For the Wrap:
- 1 bunch Tuscan kale, ribs removed and shredded
- 1 whole romaine heart, shredded
- 3 tablespoons Everything but the Bagel Seasoning
- 2 ripe avocados, cut into large wedges
- 2 chicken breasts, seasoned with salt and pepper, grilled
- 4 large tortillas
Nutritional Values
Calories: 1376kcal | Carbohydrates: 78g | Protein: 74g | Fat: 92g | Saturated Fat: 18g | Polyunsaturated Fat: 20g | Monounsaturated Fat: 48g | Trans Fat: 0.2g | Cholesterol: 166mg | Sodium: 2740mg | Potassium: 2796mg | Fiber: 26g | Sugar: 6g | Vitamin A: 18978IU | Vitamin C: 164mg | Calcium: 584mg | Iron: 10mg
FAQ
- Can I make the Chicken Caesar Wrap ahead of time?
- It’s best to prepare the individual components in advance, such as grilling the chicken and making the tahini dressing. However, it’s recommended to assemble the wrap shortly before eating to avoid a soggy tortilla.
- How should I store leftover ingredients for the wrap?
- You can store the individual ingredients like grilled chicken, dressing, and greens in the refrigerator. Assemble the wrap fresh when you’re ready to eat to maintain the best texture.
- Is it possible to freeze the Chicken Caesar Wrap?
- While you can freeze components like the chicken, tortillas, and dressing separately, it’s not advisable to freeze the assembled wrap as it may compromise the texture once thawed.
- What are some tips for preparing the tahini dressing?
- Prepare the tahini dressing ahead of time as it can be refrigerated for up to two weeks. You might need to add a bit of water to thin it out over time as tahini tends to thicken.
- What are some alternative ways to prepare the chicken for this wrap?
- You can grill either boneless, skinless chicken breasts or bone-in, skin-on chicken. The latter tends to be juicier if you’re prepping the chicken in advance.
Tips
- Prepare the Tahini Dressing in Advance: Make the tahini dressing ahead of time as it can be stored in the fridge for up to two weeks. If it thickens over time, simply add a little water to thin it out before using.
- Batch Cook Chicken: Grill chicken in bulk at the start of the week to use in salads and wraps. You can use either boneless/skinless or bone-in/skin-on chicken. The bone-in option tends to stay more moist if you’re prepping in advance.
- Assemble Wraps Just Before Eating: To avoid soggy tortillas, only assemble the wraps right before you plan to eat them. Keep the ingredients separate until you’re ready to enjoy your meal.
- Toast Panko Breadcrumbs for Extra Crunch: Toast the panko breadcrumbs in olive oil and butter until golden for added crunch and flavor in your wrap.
Equipment
- Small Skillet – If you don’t already have a skillet suitable for toasting panko.
- Blender – For making the Tahini Caesar Dressing.
- Large Mixing Bowl – To combine the ingredients for the wrap.
