Healthy & Flavorful Garlic Chicken Collard Wraps: Your Ultimate Low-Carb Meal Prep Solution
Embark on a culinary adventure with these incredible Garlic Chicken Collard Wraps! This recipe offers a refreshingly healthy and deliciously low-carb approach to meal prep, perfectly blending tender, seasoned chicken with an abundance of crisp, fresh vegetables, all brought together by a creamy, homemade vegan garlic sauce. If you’re searching for a vibrant, gluten-free, and guilt-free lunch or dinner option that’s packed with nutrients and flavor, these collard wraps are about to become your new favorite.
Forget the traditional bread and tortillas; collard greens provide a fantastic, sturdy, and nutrient-dense alternative, making these wraps an ideal choice for anyone following a low-carb, keto, or gluten-free lifestyle. They’re also incredibly versatile, allowing you to customize the fillings to your heart’s content. Whether you’re planning your weekly meals or simply craving a light yet satisfying bite, these Garlic Chicken Collard Wraps are designed for ease, health, and maximum taste.
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Why Choose Collard Greens for Your Wraps?
Collard greens are more than just a low-carb alternative; they are a nutritional powerhouse that makes these wraps exceptionally good for you. Belonging to the Brassica family, like kale and broccoli, collard greens are known for their robust leaves and slightly bitter, earthy flavor that mellows beautifully when paired with savory fillings and creamy sauces. They offer a firm, flexible texture that holds up well, preventing your wraps from becoming soggy – a common issue with softer lettuce varieties.
Beyond their structural benefits, collard greens are loaded with vitamins K, A, and C, as well as fiber, folate, and calcium. Choosing them for your wraps means you’re not just cutting carbs; you’re actively boosting your intake of essential nutrients. This makes your low-carb garlic chicken collard wraps a truly smart and satisfying meal choice.
Ingredients and Substitutions for Delicious Collard Wraps
Crafting these delicious garlic chicken collard wraps involves a blend of fresh, vibrant ingredients. Here’s a detailed look at what you’ll need and how you can make easy substitutions to fit your dietary needs or preferences:
- Collard Greens: The star of our low-carb wrap, providing a crisp, nutritious base. If collard greens are unavailable or you prefer a different leafy green, sturdy alternatives like large kale leaves (massaged lightly to soften) or even Napa cabbage can work. Keep in mind that these might offer a slightly different texture and flavor profile compared to collards.
- Chicken Breasts: Lean and versatile, chicken breasts are ideal for grilling or baking. For a richer flavor and slightly higher fat content, boneless, skinless chicken thighs are an excellent substitute. Ensure chicken is cooked through and sliced thinly for easy wrapping.
- Carrots: Matchstick carrots add a delightful crunch and a touch of sweetness. Other root vegetables cut into similar thin strips, such as daikon radish (for a slight peppery kick), parsnips, or even turnips, can be used.
- Red Cabbage: Provides a beautiful color and extra crunch. Napa cabbage, thinly sliced, or a ready-made coleslaw mix (ensure it’s plain and unsweetened) are great alternatives that will still deliver that satisfying textural element.
- Cucumber: Offers a refreshing, cool contrast to the other ingredients. Zucchini, jicama for a slight sweetness and crunch, or crisp celery sticks can be substituted. Feel free to incorporate any other favorite crunchy vegetables like bell peppers or radishes.
- Pea Shoots: These add a delicate, fresh flavor and tender texture. If you can’t find pea shoots, bean sprouts provide a similar crunch, or watercress for a slightly peppery note. You can also omit them entirely if preferred.
- Avocado: Creamy avocado is highly recommended for its healthy fats and luxurious texture. It can be left out if you’re not a fan or want to reduce calories slightly, but it truly elevates the wrap experience.
Vegan Garlic Mayo: The Creamy Heart of Your Wraps
This homemade vegan garlic mayo is incredibly easy to make and provides the perfect creamy, garlicky kick for your wraps. It’s also a fantastic staple for other sandwiches, salads, or dipping sauces!
- Soy Milk: The base for our emulsification. Ensure you use an unsweetened and plain variety of non-dairy milk. Almond milk, oat milk, or cashew milk can also work, but soy milk typically emulsifies best for mayo.
- Sunflower Oil: A neutral-flavored oil is key for a good mayo. Grapeseed oil, avocado oil, or a light olive oil are all excellent substitutes. Avoid strong-flavored oils that could overpower the garlic.
- Garlic: Freshly minced garlic provides the best flavor and aroma. If short on time, good quality jarred minced garlic can be used. Adjust the amount to your garlic preference!
- Lemon Juice: Adds a crucial acidic element, brightening the flavor and helping with emulsification. Freshly squeezed lemon juice is always best, but bottled lemon juice works well too.
Having these ingredients on hand ensures you can whip up a batch of these flavorful, low-carb garlic chicken collard wraps any time you’re ready for a healthy and satisfying meal.
Step-by-Step Guide to Crafting Your Garlic Chicken Collard Wraps
Making these delicious and healthy collard wraps is straightforward and rewarding. Follow these simple steps for a perfect meal prep or quick lunch:
- Prepare and Slice the Chicken: Start by cooking your chicken breasts until they are perfectly tender and juicy. You can grill them for a smoky flavor, bake them in the oven, or even pan-sear them. Season generously with salt, pepper, and any other desired spices. Once cooked, allow the chicken to rest briefly before slicing it into thin strips or dicing it into small cubes. This makes it easier to distribute evenly and roll into the collard greens.
- Whip Up the Vegan Garlic Mayo: This creamy, flavorful sauce is surprisingly simple to create. Combine the soy milk, sunflower oil, minced garlic, and lemon juice in a blender or food processor. Blend on high for just 10-15 seconds. The mixture should quickly emulsify and thicken into a smooth, luscious mayo. If it doesn’t thicken, add a tiny bit more oil and blend again, or ensure your milk and oil are at room temperature.
- Prepare Your Fresh Veggies: While the chicken cools and the mayo sets, get your vibrant vegetables ready. Wash and thinly slice or julienne the carrots, red cabbage, cucumber, and pea shoots. The goal is to have all your fillings ready and easily manageable for assembly.
- Assemble and Artfully Roll Your Wraps: Lay out your prepared collard green leaves on a clean surface. For best results, gently spread a generous layer of the vegan garlic mayo onto each leaf. Then, arrange your sliced chicken, a colorful mix of carrots, red cabbage, cucumber, and pea shoots. Finally, add slices of creamy avocado. Don’t overfill! Begin rolling from one end, tucking in the sides as you go, to create a neat, compact wrap.
- Serve and Enjoy Immediately or Prep for Later: These wraps are best enjoyed fresh to savor the crispness of the collard greens and vegetables. Serve them as a light lunch, a satisfying dinner, or prepare them ahead for convenient healthy meals throughout the week.
With just a few simple steps, you’ll have a delightful, low-carb meal that’s bursting with fresh flavors and textures!
Optimally Preparing Collard Greens for Wraps
The key to successful collard wraps lies in properly preparing the leaves. Since this recipe uses raw collard greens, the prep is minimal but crucial for flexibility and ease of eating. Begin by thoroughly washing each collard leaf under cool running water to remove any dirt or grit. Pat them dry gently with a paper towel or a clean kitchen cloth.
The main task is to tenderize the thick, fibrous stem. Lay each leaf flat and, using a sharp paring knife, carefully cut away as much of the tough central stem as possible without cutting through the leaf entirely. You want to flatten the thickest part of the stem so the leaf becomes more pliable. Some people gently shave down the stem or use a mandoline to thin it. This small step makes a significant difference in how easily the wraps roll and how pleasant they are to chew.
Frequently Asked Questions About Collard Wraps
Collard greens are large, dark green leafy vegetables that belong to the *Brassica oleracea* species, making them relatives of cabbage, kale, and broccoli. They have a slightly bitter, earthy flavor, which can be less intense than kale and often mellows significantly when cooked or paired with strong flavors, as in these garlic chicken collard wraps.
Absolutely! Like most dark leafy greens, collard greens are incredibly healthy and make these wraps a superior nutritional choice compared to traditional flour tortillas or bread. Collard greens are brimming with essential nutrients, including high amounts of fiber, vitamin K, folate, vitamin A, and vitamin C. They are also very low in calories and carbohydrates, making them perfect for weight management and overall wellness.
Yes, you can absolutely eat raw collard greens! In fact, eating them raw often preserves more of their delicate nutritional value, as some vitamins can be degraded by heat. For raw wraps, I highly recommend removing as much of the tough central stem as possible. This step makes the leaves much easier to chew and roll, ensuring a more enjoyable culinary experience.
While both collard and lettuce wraps offer low-carb alternatives, collard greens typically provide a sturdier, more durable wrapper. They are less prone to tearing and can hold more substantial fillings without wilting quickly, making them excellent for meal prep. Collard greens also offer a more distinct, earthy flavor and a denser nutritional profile compared to most types of lettuce.
Yes, these wraps are fantastic for meal prep! For optimal freshness, it’s best to store the cooked chicken, prepared vegetables, and vegan garlic mayo in separate airtight containers in the refrigerator. Assemble the wraps just before eating to prevent the collard greens from softening too much, although their sturdy nature means they hold up better than softer greens if assembled a few hours in advance.
Storing and Reheating Your Low-Carb Collard Wraps
Proper storage is essential to keep your garlic chicken collard wraps fresh and delicious throughout the week, especially if you’re using them for meal prep. The best practice is to store the components separately in the refrigerator. Keep your cooked and sliced chicken, prepared vegetables (carrots, cabbage, cucumber, pea shoots), and the vegan garlic mayo in individual airtight containers. Stored this way, they will remain fresh for up to 3 to 4 days.
If you plan to enjoy a wrap for lunch the very next day, you can assemble it the night before. Collard greens are quite structured and less prone to getting soggy quickly compared to softer lettuce, so your wrap should hold its integrity. However, for maximum crispness, assembling just before serving is always ideal.
When reheating the chicken, a great tip is to sprinkle a small amount of water over it before microwaving for 1-2 minutes. This helps to keep the chicken moist and prevents it from drying out. Once the chicken is warm, simply assemble your fresh wrap with the other chilled ingredients and enjoy!
Freezing This Recipe for Future Meals
Unfortunately, the assembled collard wraps themselves do not freeze well due to the raw vegetables and delicate nature of the greens once thawed. However, you can certainly freeze the cooked chicken component of this recipe! This is a fantastic way to extend its shelf life and make future meal prep even quicker.
To freeze the chicken, allow it to cool completely after cooking and slicing. Then, transfer it to airtight meal prep containers or sturdy freezer bags. Ensure as much air as possible is removed from the bags to prevent freezer burn. The chicken can be stored in the freezer for up to 3 months.
When you’re ready to use it, simply defrost the chicken in the refrigerator overnight. Before reheating, just like with refrigerated leftovers, sprinkle a little water over the chicken and microwave it for 1-2 minutes until heated through. Once warm, you can proceed to assemble your fresh collard wraps with newly prepared vegetables and a fresh batch of vegan garlic mayo, following the recipe instructions.
More Delicious Low-Carb Recipes to Explore
If you love the healthy and satisfying nature of these Garlic Chicken Collard Wraps, you’re in luck! There are many more incredible low-carb recipes to help you maintain a balanced diet without sacrificing flavor. Here are some favorites:
- Lettuce Wrap Burger with Special Sauce: A classic burger experience, reimagined in a crisp lettuce wrap for a fresh, low-carb twist.
- Five Guys Burger Bowls: All the flavors of your favorite burger joint, served in a convenient bowl without the bun.
- Taco Stuffed Avocados: Creamy avocados filled with seasoned taco meat and fresh toppings – a delightful and healthy meal.
- Low Carb Zucchini Lasagna: Enjoy the comforting layers of lasagna with thinly sliced zucchini replacing pasta, offering a hearty, low-carb alternative.
Essential Meal Prep Tools and Resources
To make your meal prep journey smoother and more enjoyable, having the right tools can make all the difference. From storage solutions to high-quality ingredients, here are a few recommendations:
- For storing your beautifully prepped ingredients and leftover chicken, durable glass meal prep bowls are indispensable. They are not only eco-friendly but also great for reheating and keeping food fresh.
- Sourcing high-quality meat is crucial for delicious and healthy meals. I personally get all my chicken and other meats from Butcher Box, which offers convenient delivery of humanely raised, grass-fed, and organic meats right to your door, perfectly frozen for freshness.
Investing in these tools and resources will simplify your meal prep routine, allowing you to consistently enjoy healthy, homemade meals like these garlic chicken collard wraps with minimal fuss.
Garlic Chicken Collard Wraps {Low-Carb}
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Ingredients
- 1 bunch collard greens
- 1/2 lb chicken breasts
- 1/2 cup matchstick carrots
- 1/2 cup Shredded red cabbage
- 1/2 cup cucumber, cut into matchsticks
- 1/2 cup pea shoots
- 1 avocado, sliced
Vegan garlic mayo
- 1/2 cup unsweetened plain soy milk
- 1 cup sunflower oil
- 2 garlic cloves, minced
- 1 tsp lemon juice
Instructions
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Preheat BBQ to med-high heat. Alternatively, preheat oven to 425 F. Brush chicken with a little bit of olive oil and sprinkle with salt and pepper. Grill for 7-8 min per side, or bake in an ovensafe dish for 20-25 min until chicken is fully cooked (internal temperature of 165°F/74°C). Remove and set aside, slicing/dicing once cooled.
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Meanwhile, blend all ingredients for vegan garlic mayo together in a Magic Bullet, blender or food processor. Sauce should only take 10-15 seconds on high to emulsify and thicken up. If it doesn’t thicken, ensure ingredients are at room temperature and try blending for another few seconds, or add a very small amount more oil.
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Prepare veggies. Wash collard greens thoroughly and lay open flat. Gently cut away as much of the tough central stem in each leaf as possible, or carefully shave it down with a paring knife to make the leaves more pliable. Spread each leaf with a generous layer of the homemade vegan garlic mayo, then top with the cooked, sliced chicken and the rest of the prepared veggies (matchstick carrots, shredded red cabbage, cucumber, and pea shoots). Top everything with fresh avocado slices.
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To assemble, carefully roll each collard leaf from one end, tucking in the sides as you go to create a neat, compact wrap. I personally prefer to make my wraps smaller and then eat 2-3 of them in one sitting as opposed to having one big wrap. This often makes them easier to eat and fold, so I tend not to add a ton of filling to each individual wrap. It’s completely up to your preference – just a helpful tip for easier handling!
Notes
Grill or bake the chicken beforehand to save significant time during meal prep.
For optimal freshness, store cooked chicken, prepared vegetables, and vegan garlic mayo separately in airtight containers in the fridge for up to 4 days. Assemble just before eating.
Freeze any leftover cooked chicken for up to 3 months. Thaw overnight in the fridge and reheat with a sprinkle of water to maintain moisture.
I recommend making several smaller wraps instead of one large wrap. This makes them easier to handle and eat, and allows for better portion control.
Nutrition
In conclusion, these Garlic Chicken Collard Wraps offer a perfect blend of convenience, health, and exceptional flavor. They are a fantastic choice for anyone seeking a low-carb, nutrient-rich meal that can be easily prepped and enjoyed throughout the week. With fresh ingredients, savory chicken, and a creamy vegan garlic sauce, you’ll find yourself reaching for this recipe again and again. Experiment with your favorite veggies and sauces to make them truly your own. Don’t forget to explore our other low-carb recipes for more delicious ideas to keep your healthy eating journey exciting and satisfying!