Love sweet potatoes and kale? You won't want to miss out on our delicious, healthy sweet potato wraps with kale and feta! These sweet potato wraps only take 28 minutes to make and taste incredibly delicious! Perfect for a school lunches or a quick and tasty weeknight meal!
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The best part about wraps and sandwich recipes is that they work for dinner OR lunch, and these wraps taste great hot OR cold! If you're looking for more sandwich recipes that are perfect for busy weeknights and are super kid-friendly, we recommend trying our mouthwatering Sloppy Joes, Chicken Lettuce Wraps and Steak Quesadillas.
👌 Why These Sweet Potato Wraps are the Best!
- Flavor-packed! There is something about the sweet/savory combo of the sweet potatoes, salt and feta makes this wrap kind of addicting.
- Quick and easy! This meal requires just one pan and comes together in 28 minutes or less!
- Healthy twist! Sweet potatoes are chock full of vitamins and antioxidants!
- Vegetarian! No meat, no problem. And if you swap out the feta with a cheese-substitute, this wrap is vegan!
- Versatile. These vegetarian wraps works whole or cut it in half, cold or heated, with or even without the tortilla. Make a bunch of these sweet potato wraps, refrigerate and munch on them for a week or freeze them for later!
🛒 Ingredients & Substitutions
Notes on key ingredients are provided below. Please see the recipe card for a full list of ingredients and quantities.
Sweet potatoes- We love Beauregard sweet potatoes for their sweet flavor and because they are easy to microwave/ bake and mash. Jewel and Red Garnet sweet potatoes are also great options.
Kale - We used curly leaf kale, which was the texture I wanted and the most common at grocery stores. But you could use a different type of kale, chard or even arugula.
Tortillas - We used standard flour, but whole wheat tortillas would work well too. And even healthier!
Pumpkin seeds- Or toast your favorite seed. Sunflower seeds and sliced almonds are also great options.
Feta-We love feta's salty burst of flavor that cuts the sweetness of the potatoes. If you don't have feta, crumbled blue cheese or goat cheese would be great alternatives.
🧑🏾🍳 How to Make These Wraps
Step 1: Cook & mash the sweet potatoes.
Step 2: Toast the pumpkin seeds.
Step 3: Cook the kale.
Step 4: Assemble sweet potato wraps!
🥄Kid Steps:
- Put your kiddo on fork duty! (1) Use a fork to poke holes in the potatoes before cooking. (2) Check if the potatoes are fully cooked by seeing if a fork slides easily all the way through the potato. (3) And have fun mashing the potatoes with a fork or a potato masher!
- Stir the pumpkin seeds while cooking and carefully watch that they don't burn in the pan. Important job!
- Watch how kale shrinks in size. Then your kiddo can be in charge of combining the kale and pumpkin seeds in a bowl.
- Assemble wraps! The best part! Your kiddo can do this whole step on their own. Here's a super quick, helpful video on how to fold a wrap.
➡️ Variations
There are a ton of ways to change up this dish based on personal preference or dietary needs.
Change up veggies. Sweet potatoes are very versatile. You can combine them into a wrap with any of these: kale, seeds, feta, pesto, black beans, chickpeas, hummus, avocados and cauliflower.
Add meat. If you want to boost protein, chicken and bacon are great additions.
Make gluten-free. To make your wraps gluten-free, switch out the flour tortillas for corn tortillas.
Make dairy-free. Make this dish vegan and daily-free by swapping feta cheese for a dairy-free alternative, like Violife Vegan feta cheese.
✏️ Expert Tips and Tricks
- The sweet potatoes will be very hot when done cooking in the microwave. Let them sit a little bit before handling, and have some tongs and pot holders on hand.
- Make extra pumpkin seeds! Trust me, we couldn't stop snacking on them. Also, they can burn easily, so pay close attention while they're toasting in the pan.
- Only warm tortillas in the pan for a few seconds. If they're in there too long, they'll be too stiff to fold into wraps.
- I found it easiest to assemble the sweet potato wraps all at once, rather than one at a time. If you have the counter space, lay out all the tortillas and add in the fillings. This way you can make sure your fillings are evenly distributed and adjust as need be.
🥗 Side Options
These vegetarian wraps pairs nicely with many of our favorite sides! Here are a few of our suggestions:
- Pasta - Serve wraps with a light pasta sides, like this lemon garlic pasta, creamy vegetable pasta or our cold veggie pasta salad.
- Side salad - Depending on hunger levels, pair with a simple salad or with one of our bulkier salad options, like our vegan bean salad.
- Vegetables - Loaded with nutrients and fiber, a side of veggies like our roasted asparagus, steamed broccoli or sautéed spinach would compliment these wraps nicely!
- Rice- These wraps pair beautifully with our quick and tasty pumpkin rice! Steamed white or brown rice are also great options.
🧊 Storage and Reheating
These wraps can stored in an airtight container in the refrigerator for up to 5 days. You can also store and freeze these wraps for up to three months.
To reheat, simply pop in the microwave and cook for 30 seconds at a time until you achieve your desired temperature.
❓FAQs
Yes! Sweet potatoes are full of vitamins, minerals, antioxidants and fiber. The wrap also has super-nutritious kale and pumpkin seeds, and feta, which is a lower-calorie cheese.
Before cooking, pierce your sweet potatoes 4 times each with a fork. This allows steam to escape while cooking. Then put potatoes on a microwave-safe plate. In a 950 watt microwave, it takes roughly 10 minutes to cook three, large sweet potatoes. Adjust the time more or less according to the strength of your microwave. Smaller sweet potatoes will take less time.
Yes, you can microwave a sweet potato either covered in plastic wrap or wrapped in damp paper towels, but it's not necessary. As long as you poke holes in them, sweet potatoes can be microwaved without any covering.
Yes! You can assemble the vegetarian wraps completely and refrigerate for up to 5 days or freeze them for up to three months. You can also prep all the ingredients in advance, refrigerate them, and just assemble the wraps when it's time to eat.
👶 Tips for Picky Eaters
🍠 Let kids pick their own side dish! Fruit, chips or sliced veggies go well with the wrap. Our pumpkin rice is a family favorite, too!
🍠 Separate everything. I know this sounds like a lot. But if it increases your kids' chance of eating their meal, separate out the sweet potatoes, kale, and pumpkin seeds. Our kids loved munching on the pumpkin seeds!
🍠 Make kids a simple sandwich/wrap (like cheese quesadilla or PB&J) and put the sweet potatoes, kale, and pumpkin seeds on the side.
✂️ Crafts for this Recipe
While the grow-ups cook, kids can use extra ingredients to craft! Use edible paint to transform tortillas into edible art! Or, use sweet potatoes to make creative sweet potato heart stamps or potato people!
🍽 Other Sandwiches to Check Out
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🍠Vegetarian Sweet Potato Wraps
Equipment
- microwave
- medium skillet
Ingredients
- 3 large sweet potatoes peeled
- ¼ teaspoon black pepper
- ¼ teaspoon chili powder
- ¼ teaspoon garlic powder
- ¼ teaspoon onion powder
- ¼ teaspoon paprika
- 7 teaspoon olive oil (3 t for potato mash, 1 t for seeds, & 3 t for kale)
- ½ cup raw pumpkin seeds
- 1 teaspoon salt (¼ t for seeds & ¾ t for kale)
- 3 cups kale de-stemmed & chopped/torn
- 1 cup feta crumbled
- 8 medium flour tortillas
Instructions
- Stab each sweet potato 4x with a fork. Place potatoes on a microwave-safe plate and microwave for 10 mins (checking them halfway through). They are fully cooked when a fork will slide easily through them. Once done, place potatoes in a large bowl. Cut them cross-wise with a fork and knife, into smaller pieces. Then lightly mash them with a fork or masher, leaving some chunks. Stir seasonings and 1 T of the olive oil into the potato mash. Set aside.
- Meanwhile, heat a medium-sized skillet on medium heat. Add the pumpkin seeds and cook for 3-5 mins, stirring occasionally, until the pumpkin seeds are slightly browned. Place toasted pumpkin seeds in a small bowl and stir in 1 t of the olive oil and ¼ t of the salt. Set aside.
- Using the same skillet, heat on medium and add remaining 3 t olive oil. Add kale and remaining ¾ t salt. Mix together in the pan and cook the kale down for 2 mins, stirring frequently. Remove from heat and place into a bowl. Pour the seeds into the kale and mix together.
- In the same skillet, heat a tortilla on medium-heat for 15 seconds on each side. To assemble the tortilla: Spread roughly ⅓ cup of the sweet potatoes in the middle, top with some of kale/seed mix, & sprinkle with feta. Fold tortilla closed. Repeat. This recipe makes 8 wraps.
Notes
- The sweet potatoes will be very hot when done cooking in the microwave. Let them sit a little bit before handling, and have some tongs and pot holders on hand.
- Make extra pumpkin seeds! Trust me, we couldn't stop snacking on them. Also, they can burn easily, so pay close attention while they're toasting in the pan.
- Only warm tortillas in the pan for a few seconds. If they're in there too long, they'll be too stiff to fold into wraps.
- I found it easiest to assemble the sweet potato wraps all at once, rather than one at a time. If you have the counter space, lay out all the tortillas and add in the fillings. This way you can make sure your fillings are evenly distributed and adjust as need be.
- Serve wraps with your choice of sides. Eat at home or take it to go!
Nutrition
*Percent Daily Values are based on a 2000 calorie diet. While we are not certified nutritionists, we work with a Wordpress-integrated nutrition API to calculate our recipes' ingredient values.
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