These High-Protein Tuna Kale Caesar Salad Wraps are the kind of lunch that makes eating more protein feel incredibly easy. They’re creamy, crunchy, fresh, tangy, and loaded with texture, but unlike a traditional Caesar salad, the creamy dressing is made primarily with whole milk Greek yogurt.
Finely chopped lacinato kale gets mixed with tuna, capers, Dijon, lemon, Greek yogurt, a little mayo, and plenty of garlic and onion flavor. Pumpkin and sunflower seeds add the best little crunch before everything gets rolled into a soft burrito-size wrap.
I used Hero burrito wraps for mine because they’re an easy way to keep the wraps higher in protein and fiber, but you can absolutely use whatever tortillas or wraps you love.
And these are thick wraps. Each one is generously stuffed with creamy tuna kale Caesar filling, making them perfect when you want a lunch that’s actually satisfying.
Why You’ll Love These Tuna Kale Caesar Wraps
This recipe checks so many boxes for an easy everyday lunch. It’s high in protein, packed with greens, meal-prep friendly, and takes very little actual cooking because there isn’t any!
The Greek yogurt creates a thick, creamy Caesar-inspired base while a small amount of mayo adds richness. Dijon, lemon and capers bring that salty, bright, tangy Caesar flavor without needing to make a traditional Caesar dressing.
The seeds are also worth keeping in. Pumpkin seeds and sunflower seeds add crunch and a little extra protein, fiber and healthy fats, which makes the filling much more interesting than your standard tuna salad.
Ingredients
Makes 3 large wraps
- ¾ cup whole milk plain Greek yogurt
- 2 tbsp mayonnaise
- Juice of ½ small lemon
- 2 tbsp capers, drained
- 1 tbsp Dijon mustard
- 1 tsp onion powder
- 1 tsp garlic powder
- ½ tsp sea salt
- Black pepper, to taste
- 2 cups lacinato kale, massaged and very finely chopped
- 3 cans tuna, liquid drained very well
- 2 tbsp pumpkin seeds
- 2 tbsp sunflower seeds
- 3 burrito-size wraps, such as Hero wraps
Tip for the Best Texture
Finely chop your kale and thoroughly drain your tuna. Those two little steps make a huge difference. Finely chopped kale blends into the creamy filling instead of making the wraps difficult to eat, while well-drained tuna keeps everything thick enough to stay inside the tortilla.
Can I Use a Different Wrap?
Absolutely. I used Hero burrito wraps, but any large tortilla or wrap will work. You can use a traditional flour tortilla, gluten-free wrap, low-carb wrap or your favorite high-fiber tortilla.
Just keep in mind that the wrap you choose can make a pretty significant difference in the final calories, carbs, fiber and protein.
Can I Meal Prep These?
Yes! The tuna kale Caesar filling is great for meal prep because kale is much sturdier than romaine or other delicate greens.
For the best texture, I would store the filling in an airtight container in the refrigerator and assemble the wraps when you’re ready to eat. This prevents the tortilla from becoming soggy.
The filling is also delicious on its own, stuffed into a pita or scooped up with crackers and veggies.
Approximate Macros
Macros will vary based on brands used. For 3 large wraps, assuming olive-oil-packed tuna is thoroughly drained:
Per wrap:
- Calories: ~430–460
- Protein: ~42–46 g
- Carbohydrates: ~25–30 g
- Fat: ~22–25 g
- Fiber: ~12–15 g
High-Protein Tuna Kale Caesar Salad Wraps
Ingredients
Method
- Make the creamy Caesar mixture. In a large bowl, combine the Greek yogurt, mayonnaise, lemon juice, capers, Dijon mustard, onion powder, garlic powder, sea salt and black pepper. Mix until smooth and well combined.
- Prep the kale. Remove any tough stems from the lacinato kale, massage the leaves until slightly softened, then chop them very finely. You want small pieces so the filling is easy to eat and the wraps roll nicely.
- Drain the tuna really well. This is important! Drain as much liquid as possible from all three cans of tuna so the Caesar mixture stays thick and creamy rather than becoming watery.
- Add the finely chopped kale and drained tuna to the Greek yogurt mixture.
- Add the pumpkin seeds and sunflower seeds and fold everything together until the tuna and kale are evenly coated.
- Divide the mixture evenly between 3 large wraps. Fold in the sides, roll each wrap tightly, slice in half and enjoy.
Notes
Protein: ~42–46 g
Carbohydrates: ~25–30 g
Fat: ~22–25 g
Fiber: ~12–15 g
