Quick Healthy Dinners at My House: Kale Wraps

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When it comes to quick healthy dinners at my house, I stick to what I know best: Green salads and fresh in-season farmers’ market vegetables.

But the tricky part is getting my family to crave these things the way I do and making something fast and fairly mess-free that doesn’t just look like a leafy green blob on a plate!

Imagine taco night meets pizza night. Now re-imagine them with sprouted grain tortillas, fresh homemade salsa, herbs, avocado, and kale.

Dinners Using Kale

Quick Meals Using Kale

Sound too earthy for you? Here’s the trick – whipped garlic sauce and Parmesan cheese. I’m talking the fresh grated stuff, not the tall green can.

Yep, layer these ingredients before throwing in the rest of the leafy greens and veggies! You will have a gourmet Italian style wrap. You won’t even know it’s healthy!

You barely need any cheese because the garlic sauce is so freakin’ fantastic. If you don’t have any of these at your local health food store, you can buy them online or try making your own. It lasts for weeks in the fridge.


Makes endless wraps, but 1 head of kale makes about 4 wraps. Plan accordingly. 


  • 1 head kale, chopped
  • 1 Tbsp olive oil
  • 1 avocado, cut into pieces
  • pinch of sea salt
  • pepper to taste

Mix everything in a large salad bowl. Let sit and marinate while you prep the rest.


  • 1 cup chopped cherry tomatoes
  • 1/2 tsp jalapeño, finely chopped or 1/2 tsp fresh horseradish
  • 2 Tbsp chopped onion, optional
  • 1 Tbsp rice vinegar
  • pinch of sea salt

Mix everything in a medium sized bowl.

The Rest

  • Tortillas, use whichever kind you like.
  • Parmesan cheese
  • Whipped garlic spread* (see recipe below or you can buy this at your local health food store)

Optional: Arugula, corn, anything else you like in tacos. You can also add meat but you will NOT miss the meat if you leave it out, I promise. Kale is VERY hearty and filling.


  •  2 cups grape seed oil (or vegetable oil)
  • 1/4 cup lemon juice, squeezed fresh
  • 1/2 cup peeled garlic cloves
  • pinch of sea salt

In a food processor pulse the garlic and the salt until garlic is in small pieces – almost like a paste. About 1 minute. Slowly mix in a little lemon juice. And then a little of the oil. Pour VERY SLOWLY. Keep repeating this until the mixture is fluffy and all mixed up.

You can store it in the fridge for a few weeks.

*Again, you can buy your whipped garlic. I don’t usually make my own. I buy it already made at Whole Foods Markets: Garlic Garden’s Original Lebanese Breeze, Majestic Garlic (the best garlic sauces ever!), and Fresh ‘n Nova (based in Pasadena, CA).


Kale Wrap

If you have a moment in the late afternoon, you can prep these wraps by soaking the kale in a bit of sea salt and olive oil. Chop tomatoes and mix the salsa up beforehand as well. Then, set everything aside until you’re ready to eat.

Once you’re ready to eat, heat a frying pan on medium-low. Add the tortilla. Then layer 1 heaping Tbsp garlic sauce under 2 Tbsp Parmesan cheese (or as much or little as you want). Add the kale and salsa (or anything else you might want). Remove from heat when cheese barely starts to melt. And wrap it up! Voila. Simple as that.

Once you get the hang of it, this will take you no time at all. It might seem like a large list of ingredients and steps. But it’s really not. You can do whatever you want with these and have fun!

Eat as many as you’d like.

Seriously I had these for 4 nights in a row one week. And I’m still not sick of them. When I make these wraps people freak out because it takes no time at all and yet they taste like a gourmet meal.

Oh wait, one more thing, depending on the ages of your kids, you can teach them to make wraps themselves. Now that’s probably the best part of this entire meal. (wink)

Quick Healthy Dinners - Kale Wraps

Enjoy! – Juli Novotny of PURE Mamas.

Sign up for free at and get $10 off your first purchase only using code Wraps10OFFLimited to one per customer. Coupon code expires May 1, 2013.


  1. We are going to try this tonight (minus the parm). Looks so good and refreshing. I have red kale on hand, hope it does the trick!

  2. Red Kale sounds perfect for this dish. Share a pic with us on Twitter or Instagram using #HonestMeals – we want to know what your family thinks!

  3. Great healthy snack for the whole family, and helps to make kids eat veggies since they can’t see them right away-wrapped meals are definitely a good way to trick them into eating healthy food 🙂

  4. Rebecca, thank you very much for sharing that information. We’ve updated to post to reflect that so a person who is gluten-free isn’t misguided in his or her preparation of the food. We really appreciate your help.

  5. It’s always great to find new ways to introduce kids to greens or sneak in a few extra veggies. We like Juli’s idea that it’s a taco meets pizza – a good selling point with kids. Do you have any other family favorites for quick healthy meals?

  6. Cut `n Clean Greens

    Love this! How simple, nutritious and perfectly easy, for lunch or dinner, and especially for busy weeknights! We’re going to
    feature this on our Facebook page and link here so people can see how you made
    it, and your lovely photography. If you wish, come LIKE us on Facebook for more
    recipes and tips on greens like kale, chard, beet, mustard, turnip, collard,
    escarole, dandelion and other healthy green leafies.

    –Your friendly Southern California farmers at Cut `n Clean Greens

  7. I literally just took my last bite of these delicious wraps! I was making the recipe for just myself, so I eyeballed the measurements and boy did it come out amazing! I didn’t have jalapenos, skipped on the cheese since we don’t do animal products in our home, and switched cherry tomatoes/onions for regular tomatoes/red onions. I ate two wraps and it was quick and easy and very filling.

    While I was eating them I felt like they had a bruschetta flair to them. Just a thought that flickered through my mind. This is definitely something I will make again!

  8. We’re so glad you enjoyed them, Jammie! Your description of your wraps alone is making me hungry. Thanks for sharing your version of them with us!

  9. Yeah, it’s up to you to find the tortilla that best suits your needs. I use sprouted ezekial, spelt and rice or corn. It’s up to you and your gluten-needs. Sorry if you were mis-led.

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  12. Sounds tasty–still, I have a general aversion these days to buying ‘store bought’ salad dressings, hummus, etc; I really like to make my own dressings and sauces from scratch as much as possible. I’m turning into a DIY snob, I think.

  13. Not too many, alas, with kale or leafy greens. I personally have a disposition toward kidney stones and cooked greens rich in iron and minerals are an aspect I have to watch out for.

    Oddly, if they are UNcooked, they don’t convert to the oaxalic acid (?) that my body reacts to, so having them in fresh salads…cool.

    Recent kale recipe I enjoyed muchly was in the recent March issue of Sunset Magazine (2013) which had kale, parmesan, shallots, and honeyed almonds all mixed with a skosh of lemon zest, lemon juice, and some olive oil. Quite nice.

  14. These were fantastic and I couldn’t find the whipped garlic sauce, so made my own. But, I would like to compare home made to store bought. Thanks

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  16. Katie Nelson

    This is amazing! I’ve bought so much kale just to make this recipe and it’s a great way to incorporate it into my diet..I even liked using it just as a salad without the tortilla. SO YUM! Thank you so much!

  17. Sharon Johnson-Glenwinkel

    Sounds great and can’t wait to try. Question: Have you learned a way to rid your breath of the garlic smell after eating? I care for a woman who can’t stand the smell of garlic breath. Also, what would you suggest for those on medication who have to be careful of garlic? Any good substitutes? Thanks.

  18. julinovotny

    The garlic sauce makes it taste SO good. You can use vegenaise if you want as well. Not as good but it works. Or just use oil maybe? Hope that works for you? 😉

  19. Just made it for dinner. Came out awesome! Had corn tortillas and goat and mozzarella cheese…so yummy..

  20. GwynetteK

    I’ve read that drinking milk will get rid of the garlic breath.

  21. Obzervur

    Since we are being honest……….

    My family was served a lot of kale when I was growing up. We ate it, but my impression of kale was always that someone had gone out to the grown up back lot, cut down some weeds, cut them up into small pieces, and then cooked them.

    And I was never a fussy eater!

  22. MaryLynn Truelove

    This is SO delicious! I threw some organic corn and black beans into the mix and LOVED IT! I made so much salad that I refrigerated the leftovers and ate it for lunch the next day…I think it was better on day 2! I’m not sure my garlic sauce turned out the way it is supposed to. The recipe describes it as being fluffy. Mine was not fluffy but delicious all the same. Thank you for sharing!

  23. MaryLynn your additions sound delicious — we love the inspiration for adapting fave recipes. We’re so glad you enjoyed Juli’s recipe.

  24. Thanks for your honesty! There are some childhood memories and preferences that we still live by as adults, so we completely relate to how you feel about kale. If you don’t enjoy kale, maybe try substituting your favorite greens in the recipe. Perhaps arugula or spinach?

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  26. Try substituting sweet onions in the recipe or a red bell pepper hummus spread

  27. Any way you could use a darker color text for future recipes? The light gray is pretty difficult to see. Thank you!!

  28. Thanks for your feedback, Kat, and letting us know how the site is working for you. We appreciate it!

  29. The hummus sounds like a delish substitution – we can’t wait to try this! Great suggestion.

  30. thepager

    Thank you so much for this recipe. It is simple but amazing. It was the first time I ate Kale and I will be sticking with it! thank you!

  31. Obzervur

    Arugula upsets me. However, I love spinach, either raw or cooked. Cooked spinach is especially good with mustard.

  32. LaufeJules

    I had this on my list of ‘to make’ for a few months and only just now got around to trying it… It is spectacular! I even got my fella (who hates tomatoes) to try it (picked the tomatoes out of the salsa of course) and he dug it. 🙂

    Do ya’ll have an approximate calorie count on this recipe? I know it varies pretty wildly on what proportion of things you put in but my fella was asking.

  33. Farhanah Faruque

    I made these last night and they were phenomenal! My sister who hates eating leafy type vegetables, devoured this! Thank you for the recipe. It’s definitely a keeper!

    Also, is there a way to lessen the bite you get from the garlic spread? It was really delicious but a bit spicy and lingered in my mouth for longer than I would have liked it to.

  34. We’re so happy that the recipe left you happy (and healthy)! To alter the flavor of the spread, you can adjust the amount of garlic to your liking, try onions instead, or substitute a hummus of your choice. Some readers have recommended a red pepper hummus.

  35. Mine ended up becoming a quesadilla with mozza, kale, scrabbled eggs and guacamole in an attempt to make this, it was amazing! I soon hope to be able to make the recipe as it is although a new invention came out

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