Make these kale wraps next time you are looking for a healthy and filling lunch that bursts with amazing flavors! They include tons of kale, chickpeas, carrots and a creamy garlic tahini sauce. This recipe is so versatile and perfect for meal prep, plus naturally vegan and dairy-free.
This vegan kale wrap recipe makes for such a perfect quick, healthy and easy lunch.
I like to make tortilla wrap sandwiches to grab and go for work or to stuff in my kids's lunch boxes. These jackfruit wraps and crusted tofu wraps are amazing and a favorite for us, but now I will be making this creamy kale wrap recipe often, it is so delicious!
It features a creamy chickpea kale filling mixture that's divine and so flavorful, it is hard not to eat it all straight from the pan! Not only is it packed with lots of nutrient-dense kale, but also made with chickpeas for a boost in plant-based protein, plus some carrots for a pop in color and more vitamin-packed veggie.
I also tweaked my ultra-easy tahini pasta sauce to make the creamy sauce, which is actually similar to a vegan Caesar dressing. It simply includes tahini, garlic, capers, lemon juice and some nutritional yeast, but it is so versatile you can customize it with what you have or prefer.
I like to assemble the wraps with crunchy cucumber to balance the texture and some tomatoes, but there are endless ways to serve this vegan kale wrap recipe.
Let me know if you give it a try! ❤️
Why you should try this recipe
- Easy to make and perfect to meal prep ahead
- Ultra creamy filling rich in healthy fats and made without mayo
- Packed with nutrients such as antioxidants, calcium, vitamin C and vitamin K (thanks to the kale!)
- Great recipe for grab-and-go lunches and to bring to work
- Versatile and easy to customize
- Loaded with flavor and so satisfying
- Vegan, dairy-free and can be made gluten-free (simply use GF tortillas!)
Ingredients you will need
(See below in the recipe card for the measurements)
- Kale: you will need 3-4 packed cups of chopped kale with the stems removed (or about a medium bunch).
- Yellow onion: helps to add some flavor to the kale mixture
- Carrot: I like how it adds a pop of color and a hint of sweetness, although you can omit or swap for another veggie.
- Garlic: add as much as you want for a more or less garlicky creamy kale mixture.
- Chickpeas: use canned chickpeas for convenience or cook them from scratch. Chickpeas add more protein and make the wrap more filling.
- Tahini: makes for the base of the creamy sauce to mix in the kale mixture. Tahini has a mild flavor that goes pretty much unnoticed once mixed in with the other flavorful ingredients, plus it keeps the mixture dairy-free and oil-free (and mayo-free).
- Dijon: to flavor the kale filling mix, you will need just a small spoonful.
- Nutritional yeast: adds a mild cheesy and umami flavor to the sauce, but you can skip it if you don't have any.
- Capers: optional, but it adds a nice tangy flavor
- Lemon juice: can swap for lime juice or even a little apple cider vinegar if you don't have them.
- Tortillas: I used the whole wheat large tortillas from the brand Mission.
- Tomato + Cucumber: my favorite wrap add-ins, but you can add any ingredients that you like.
How to make chickpea kale wraps
(See below in the recipe card for the full recipe)
Make the creamy sauce
In a medium bowl, whisk together the tahini, nutritional yeast, Dijon, garlic, lemon juice and salt. It should be very thick at this point.
Then, add water until desired consistency. Add about 1 tablespoon at a time, you are looking for a thick yet saucy texture (have a peek at the quick video for a visual, I added a total of 3 tablespoons). Adjust lemon juice and salt, and set aside.
Make the kale filling mixture
Clean the kale leaves under plenty of fresh water, then pat dry. You can use a salad spinner if you have one, but a little extra water is fine since we are going to cook the kale in the pan. Remove (and discard) the thick stems in the middle and then roughly chop the tender leaves. Aim to have about 3-4 cups of prepared kale.
Warm up a large pan over medium-high heat with a little bit of olive oil (I like using oil spray) and then, add the onion with a pinch of salt. Stir and cook until golden brown and translucent.
Add the chickpeas and use a potato masher (or a fork) to crush some of the beans while leaving some intact for a nice texture.
Then, add the carrot, kale and stir. Cook until mostly wilted. Add the sauce over the kale right in the pan and stir to combine. You can add more water to adjust texture and more lemon juice if needed. You do not have to cook much once the sauce is in the pan, just long enough to heat up everything together.
Assemble the wraps
Warm up the tortilla wrap of your choice: I like to heat it in a pan flipping it once in a while until warmed up, which works well if making only one wrap. If you are making more than one wrap, you can also pile them up and wrap them with aluminum foil, then place them in a preheated oven (300º) for 10-15 minutes.
Place some of the kale filling mixture on the bottom half of the tortilla, then add some cucumber and tomatoes over (or any other ingredients you want to add). Fold both the right and left side over the filling and then roll the burrito wrap from bottom to top while tucking the ingredients tightly inside.
Slice in half and enjoy!
- To save some time, feel free to use some pre-cleaned and pre-chopped kale. Also, you can use julienned carrots already prepared from the store.
- Tortillas are best when heated up first, so try not to skip that step. Also, try to avoid using the microwave if possible, the tortillas are much better heated up in a pan: they turn soft, plump and chewy. If you prefer, you can also make the wrap with cold tortillas, but then grill the burrito in a pan with a tiny amount of oil until crispy and golden brown on each side.
Serving suggestions and variations
These wraps are so easy to customize to your taste. You can use the kale + tahini sauce as a base and add other veggies to the pan, such as:
- Red bell pepper (you can also keep them raw for an extra crunch)
When building up the wraps, you can also include these filling ingredients:
- Finely sliced red onion or pickled onions
- Red pepper flakes
- Finely sliced red cabbage
- Cooked rice or quinoa
- Hot sauce
- Fresh herbs
- Cooked sweet potatoes
What kind of tortillas should I use?
To make a burrito-style sandwich as seen in the pictures, then you will need large burrito-size tortillas. If you only have medium-sized tortillas, that's fine, just add less of the filling so you can seal it properly.
I like using whole wheat tortillas for sandwich wraps whenever I can find them. You could also use corn tortillas, although they have a more sturdy texture and I usually keep those for making tacos (plus, they are practically impossible to find in a large burrito size).
The creamy kale mixture can be made ahead and kept in an airtight container in the fridge for 3-4 days. You can reheat it in a pan or the microwave before making the wrap or eat it cold. You can also assemble the kale wraps up to 24 hours ahead of time, which is great if you like to prepare your lunches to go to work the night before.
What kind of kale is best for making this wrap?
I used Lacinato kale (or dino kale), which I like best when cooking kale. It stays chewy yet has a nice tender bite. Curly kale works too and feel free to use purple kale if you have some, although this might change the color of the mixture. I would avoid baby kale for the best texture as it would turn pretty soft after cooking. If you only have baby kale, I would probably not cook it at all (see below).
Can I keep the kale raw?
Yes, you can! Making this recipe without cooking the kale would make it quicker. In that case, skip using the onion altogether and I also recommend massaging the kale if keeping it raw so it softens slightly. Simply add a little oil and lemon juice and massage the leaves with your hands and fingers until softer and darker, for about 30 seconds. Then add the sauce to the kale and carrot and stir, it should look like a creamy kale salad. Use this mix to stuff in your burrito wraps!
How can I make this recipe gluten-free?
The kale filling ingredients all are naturally GF, so to make these wraps gluten-free, then simply choose GF tortillas.
More recipes like this
- Balsamic tofu sandwich wraps
- Vegan jackfruit wraps
- Crusted tofu wraps
- Buckwheat tortilla wraps
- Vegan black bean burritos
I hope you like this creamy kale wrap recipe as much as we do! If you try it, please leave a comment below and rate the recipe to let me know how it was. Your feedback is so helpful!
Kale Wraps (Vegan & Easy)
- ½ yellow onion - finely diced
- ¾ cup carrots - julienned or shredded
- 15 oz chickpeas - rinsed and drained
- 3 packed cup kale (I like Lacinato kale), or about one bunch - cleaned, stems removed and chopped
For the creamy sauce
- ¼ cup tahini
- 1 clove of garlic - crushed
- ½ lemon - juiced
- 2 tbsp nutritional yeast
- 1 tbsp capers
- 1 tsp dijon mustard
- 3-4 tbsp water - or enough to reach desired consistency
For the wraps
- large tortillas - burrito size
- Whisk the sauce ingredients together in a bowl (tahini, garlic, lemon juice, capers, dijon, nutritional yeast and salt to taste). Add enough water to create a thick and saucy consistency, about 3-4 tablespoons (add one tbsp at a time).
- Warm up a large pan with a little oil and then add the onion with a pinch of salt. Cook for about 5 minutes of medium-high heat until browned and softened. Add the chickpeas and stir. Use a fork or a potato masher to mash some of the chickpeas right into the pan (keep a coarse texture). Cook for another 2-3 minutes.
- Then, add the carrots and kale, and stir to combine. Keep cooking until the kale softens, about 3-4 minutes.
- Once the chickpea kale mixture looks done, then pour the tahini sauce over in the pan and stir to combine. Taste and adjust salt, lemon juice and nutritional yeast to your preference. Cook for one more minute just to warm up the sauce, then remove from the heat.
- Heat the tortilla and then transfer some of the chickpea kale mixture to the bottom half of the tortilla. Garnish with chopped tomatoes and cucumber, and then roll. To roll: you can flip both sides of the tortilla over the filling, then flip the bottom and keep rolling up to the top while tucking the ingredients tightly inside. Slice in half and enjoy!
- To warm up the tortillas: you can either warm them up in a large pan on medium heat flipping them once in a while until done or pile up the tortillas you need and wrap them in aluminum foil, then heat them in a preheated oven (300º) for about 10-15 minutes.
- Storage: you can make the kale mixture ahead and keep it in an airtight container in the fridge for 3-4 days. You can reheat or enjoy cold. The assembled kale wraps can be kept covered in the fridge for up to 24 hours.