Chicken & Apple Kale Wraps


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.

Prep Time:
10 mins
Total Time:
10 mins
3 wraps


  • 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


  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.


To make ahead: Refrigerate for up to 1 day.

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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