Collard Green Wraps – Low Carb Wrap Alternative
Eat your salad as a wrap with these tasty, nutrient-dense Collard Green Wraps, with a Tuna Salad option below. The perfect low-carb wrap & healthy meal option!
Tasty Salad Alternative
Incorporating a veggie-packed salad each day can be a great way to get tons of nutrients. But sometimes salads can also get a bit boring. Variety is the spice of life, so try switching up your salad game once in a while!
Collard Greens Used as a Low Carb Wrap
Let’s turn your average salad into a wrap using a leafy green perfect as a wrap alternative. My best recommendation is to use collard greens! These gigantic greens are chock full of nutrients, low carb, and inexpensive.
Filling your low carb wrap
The filling can be different for everyone. Here are some great options to try:
- Proteins: canned tuna, cooked shredded chicken, mashed hard boiled eggs
- Fiber: diced veggies like peppers, carrots, celery, or use packages of pre-shredded veggies and slaw mixes as a shortcut; mashed chickpeas or other beans
- Healthy fats: extra virgin olive oil, cheese, chopped nuts & seeds
- Sauce to stick it together: mashed avocado (also provides healthy fat & fiber), Greek yogurt (also provides more protein), and mashed beans also work here
- Flavorings: lemon juice, seasonings of choice, chopped roasted red peppers, sun dried tomatoes, olives, capers
How to Assemble Your Collard Green Wrap
1. Make your filling
2. Choose a good leaf
Make sure there’s no large holes or rips in the leaf. Choose one that’s at least 6 inches in diameter or larger to be able to make a nice-sized wrap. Make sure you wash the leaf first too.
3. Trim the stem
Lay your leaf flat on a cutting board with the dark green side facing down. The side facing up should have the ridge of the stem visibly protruding. Hold your knife parallel to the leaf and slice through the stem to basically flatten the stem. Also chop off the portion of the stem sticking out from the leaf. Now your leaf should be flexible, easily rolled without breaking.
4. Place a few spoonfuls of your filling onto the leaf 1/4 of the way from one end of the leaf.
Don’t overfill your wrap. Make sure it will still be able to roll up.
5. Roll up the leaf like a burrito, keeping it tight and tucking in the sides as you roll.
Watch a quick video of me making these wraps when I used to work for ShopRite supermarkets.
These super easy and quick Tuna Salad Collard Green Wraps are an overall super PFF balanced meal. Not sure what PFF stands for? Check out my free Protein, Fat, Fiber hand out for a healthy metabolism.
Find more great information on my website: www.wonderfullymadenutrition.com
Follow me on Instagram @wonderfullymade.rd where you can find this Tuna Salad Collard Greens Wrap and others recipes and tips for healthy eating!
Recipe blog content written by Jennifer Franzen, RDN and Victoria Peck-Gray, RD
Tuna Salad Collard Wraps
Ingredients
- 2 cans Tuna 5 oz each; drained
- 1 Avocado mashed
- ½ Red Bell Pepper diced
- 1 Carrot pre-shredded bagged or grated
- 2 tbsp Lemon Juice or juice of 1 lemon
- ¼ cup Cilantro finely chopped
- ¼ tsp Sea Salt or more to taste
- ¼ tsp Black Pepper
- 4 Collard Green full leaves
- 1/2 cup Greek Yogurt plain
- 1 tbsp Extra Virgin Olive Oil
- 1 tsp Green Goddess Seasoning or other
Instructions
- Prepare your salad mixture: scoop out the avocado flesh into a medium bowl, mash the avocado with the back of a fork. Add the tuna (or protein of choice), veggies, juice, cilantro, salt and pepper. Combine.
- Make your dip: combine Greek yogurt, olive oil, and seasoning mixture. Add salt to taste.
- Prepare your collard leaves: Rinse & pat dry the collard leaves. Lay a collard leaf flat on a cutting board with the top dark green side down. Using your knife parallel to the leaf, slice through the stem in a lengthwise fashion down the leaf to remove the bulging portion of the stem (this will make the leaf easier to bend without breaking). Chop off the part of the stem that is below the leaf and discard the stem pieces.
- Assemble your collard wraps: Scoop about 1⁄2 cup of the salad mixture onto the lower center of the leaf (as shown to the right). Fold the edges in, then roll the leaf like a burrito. Repeat with leaves and mixture until all of the salad is used. You may want to use more leaves to use up the mixture, depending on the size of the leaves.
Notes
- 433 calories
- 42g protein
- 25g fat
- 10g fiber
- 9718mcg vitamin A
- 80mg vitamin C
- 192mcg folate
- 4.2mcg vitamin B12
- 117mcg selenium
Tuna Salad Collard Wraps
Ingredients
- 2 cans Tuna 5 oz each; drained
- 1 Avocado mashed
- ½ Red Bell Pepper diced
- 1 Carrot pre-shredded bagged or grated
- 2 tbsp Lemon Juice or juice of 1 lemon
- ¼ cup Cilantro finely chopped
- ¼ tsp Sea Salt or more to taste
- ¼ tsp Black Pepper
- 4 Collard Green full leaves
- 1/2 cup Greek Yogurt plain
- 1 tbsp Extra Virgin Olive Oil
- 1 tsp Green Goddess Seasoning or other
Instructions
- Prepare your salad mixture: scoop out the avocado flesh into a medium bowl, mash the avocado with the back of a fork. Add the tuna (or protein of choice), veggies, juice, cilantro, salt and pepper. Combine.
- Make your dip: combine Greek yogurt, olive oil, and seasoning mixture. Add salt to taste.
- Prepare your collard leaves: Rinse & pat dry the collard leaves. Lay a collard leaf flat on a cutting board with the top dark green side down. Using your knife parallel to the leaf, slice through the stem in a lengthwise fashion down the leaf to remove the bulging portion of the stem (this will make the leaf easier to bend without breaking). Chop off the part of the stem that is below the leaf and discard the stem pieces.
- Assemble your collard wraps: Scoop about 1⁄2 cup of the salad mixture onto the lower center of the leaf (as shown to the right). Fold the edges in, then roll the leaf like a burrito. Repeat with leaves and mixture until all of the salad is used. You may want to use more leaves to use up the mixture, depending on the size of the leaves.
Notes
- 433 calories
- 42g protein
- 25g fat
- 10g fiber
- 9718mcg vitamin A
- 80mg vitamin C
- 192mcg folate
- 4.2mcg vitamin B12
- 117mcg selenium
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