Chicken & Apple Kale Wraps

4.7
(3)
2 Reviews

Using kale leaves instead of bread to wrap your filling makes this healthy chicken lunch recipe low-calorie (and lower in carbs!). If you can't find lacinato (aka Tuscan) kale, try cabbage for your wrap.

By
Carolyn Casner
Carolyn Casner

Carolyn Casner is a longtime recipe tester and contributor for EatingWell. Over the years, she has tested and developed hundreds of recipes for the magazine and website.

EatingWell's Editorial Guidelines
Updated on April 19, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Emily Lachtrupp, M.S., RD
Emily Lachtrupp Headshot
Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

EatingWell's Editorial Guidelines
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Prep Time:
10 mins
Total Time:
10 mins
Servings:
1
Yield:
3 wraps
Nutrition Profile:
Nut-Free Dairy-Free Healthy Aging Healthy Immunity Low-Sodium Soy-Free High-Fiber Gluten-Free Low-Calorie Mediterranean Diet
Jump to Nutrition Facts
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Ingredients

  • 1 tablespoon mayonnaise

  • 1 teaspoon Dijon mustard

  • 3 medium lacinato kale leaves

  • 3 ounces thinly sliced cooked chicken breast

  • 6 thin red onion slices

  • 1 firm apple, cut into 9 slices

Directions

  1. Mix mayonnaise and mustard together in a small bowl. Spread on kale leaves. Top each leaf with 1 ounce chicken, 2 slices onion and 3 slices apple. Roll each leaf into a wrap. Cut in half, if desired.

Tips

To make ahead: Refrigerate for up to 1 day.

Originally appeared: EatingWell.com, April 2017

Nutrition Facts (per serving)

370 Calories
14g Fat
34g Carbs
29g Protein
Nutrition Facts
Servings Per Recipe 1
Serving Size 3 wraps
Calories 370
% Daily Value *
Total Carbohydrate 34g 12%
Dietary Fiber 6g 21%
Total Sugars 19g
Protein 29g 59%
Total Fat 14g 18%
Saturated Fat 3g 13%
Cholesterol 78mg 26%
Vitamin A 8862IU 177%
Vitamin C 80mg 89%
Folate 19mcg 5%
Sodium 299mg 13%
Calcium 127mg 10%
Iron 2mg 12%
Magnesium 38mg 9%
Potassium 484mg 10%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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