Pesto gets mixed with yogurt and lemon to make a creamy, tangy, herby dressing for this hearty salad/wrap. Cooked seasoned chicken, a combo of hearty kale and crunchy romaine, creamy avocado, and salty feta get tossed in that creamy pesto dressing and rolled up into a tortilla for a portable high protein lunch or dinner. Add in cooked bacon to make it extra yummy!
Ingredient highlight
Kale! This popular leafy green is rich in calcium, iron, vitamin K, and vitamin C, to name a few. When eating it raw, it’s always best to massage it with some oil and salt to make the texture less fibrous and more pleasant.
Servings 4 (makes 1 cup pesto + 8 cups salad)
Prep Time 20 minutes 
Cook Time 5 minutes Ingredients
- 1 lb chicken tenders*
- 1 tsp black pepper
- ½ tsp garlic powder
- ½ tsp smoked paprika
- 1 tsp kosher salt, divided
- 1 tbsp olive oil
- ½ cup pesto (recipe below or use storebought)
- ¼ cup plain Greek yogurt
- 2 tbsp lemon juice
- 4 cups thinly sliced loosely packed kale**
- 4 cups thinly sliced romaine**
- 2 medium avocados, chopped***
- ½ cup crumbled feta cheese
- 4-8 slices bacon, cooked (optional)
- 4 large flour tortillas
For the pesto:****
- 4 cups loosely packed basil, parsley, cilantro, dill, and/or arugula (I like to use a mix of two)
- ½ cup toasted almonds
- ½ cup (about 2 oz) grated parmesan
- ¼ cup olive oil
- 2 tbsp lemon juice
- 1 clove garlic
- ½ tsp kosher salt
- ¼ tsp black pepper
- *You want about 3 cups chopped cooked chicken. You could use chicken breast, but I find the tenders cook faster and don’t dry out as easily. If using breasts, they will take longer to cook – slice them in half lengthwise before tossing in spices.
- **You can use any combination of salad greens here. I like to use half romaine and half of another green (like kale or arugula).
- ***If you won't eat this in one sitting/are prepping it ahead, don't add the avocados to the salad. Instead, you can just add them to your wrap when you assemble it.
- ****This will be enough pesto for this recipe and this pasta salad recipe (it makes 1 heaping cup and you only need ½ cup for this recipe).
Instructions
- In a bowl, toss the chicken with the pepper, garlic powder, paprika, and ½ teaspoon salt to coat.
- In a large skillet over medium heat, warm the olive oil. Once the pan is hot, add the chicken, spread it out evenly, and let it cook, undisturbed, for about 3-5 minutes per side or until cooked through and golden. Transfer to a cutting board to rest, then chop them up into bite-sized pieces.
- In a large bowl, add the pesto, yogurt, lemon, and remaining ½ teaspoon salt. Whisk to combine.
- To the bowl, add the chicken, kale, and romaine and toss until everything is well coated. Add the avocado and cheese and toss gently to combine.
- Lay out your wrap/tortilla and place 2 slices of bacon in the center (if using). Scoop ¼ of the salad (about 2 cups worth) on top of the bacon. Use your hands to compress it into a compact layer that will be the shape of your wrap. Then fold the left and right edges in towards the center, tuck the side closest to you up and roll it tightly. Place it seam side-down so that it doesn’t unroll. Cut in half with a serrated knife.
Items you can prep ahead (optional)
- Toast ½ cup almonds
- Season and cook 1 lb chicken tenders
- Make the pesto
- Mix together the pesto dressing
- Thinly slice 4 cups kale
- Thinly slice 4 cups romaine
- Cook 4-8 slices bacon (optional)
Substitutions:
- To make vegetarian, replace the chicken with chopped boiled eggs, baked or pan-fried tofu, and/or chunks of mozzarella.
- To make vegan, see above + you can make this vegan pesto instead or you can substitute the cheese in the pesto for 2 tbsp white miso and ¼ cup nutritional yeast.
- To make gluten-free, use a GF tortilla or eat it as a salad with no wrap.
- To make nut-free, use toasted pumpkin seeds in place of almonds.
- About 3 cups worth of any cooked protein will work in this recipe.
- Replace feta with crumbled blue cheese or grated parmesan, cheddar, or mozzarella.
Storage:
- Store leftovers in an airtight container in the fridge for up to 2 days. The romaine/avocado can get a little muddled/mushy as leftovers, so it’s best to eat it within a day or two.
Leftovers + Repurposing:
- Eat the salad right out of the fridge or let it come to room temp.
- Eat it as a wrap or as a salad – top with bacon, cheese, pepper, olive oil.
- Add croutons!
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