Healthy Cookie: Kale, Feta, & Tomato Veggie Burger Wrap

I have a lot of resentment towards healthy foods, and towards my stubborn taste buds for not liking them. It’s a constant battle. Despite what you might assume from the decadent recipes that make up the majority of this site, I actually eat healthy foods most of the time. About 75% of my week is healthy, & 25% is whatever I want to shove down my gullet. This makes things difficult. I try so hard to eat healthy, but whenever I’m munching on an apple, I’m wishing it was a honkin’ slice of pizza with extra cheese.

I don’t understand why my taste buds are so against consuming what my body needs, and I know I’m not alone in this debacle. It doesn’t make sense when you think about it. According to evolution, we crave sweet things because sweetness signifies that they are good for us (or at least it used to), fruit for example. In contrast, we have a natural distaste for bitter things because bitterness is a sign that food may be toxic or poisonous.

Evolution, however, neglected to account for the invention of chocolate cake and other things that are sweet but basically not good for you at all. Talk about a miscalculation.

So if I’m supposed to like sweet fruits, why must I force them down my throat? Have I somehow devolved to crave processed sugars and foods that are full of fat? It’s definitely a possibility.

Or maybe I’m just a pig. There’s that too.

What I’m try to say is that it’s hard for me to link healthy with delicious. When I whip up a meal that is both of these things, I basically throw a party. There is something so invigorating about eating food that is insanely tasty but also low-calorie and containing the nutrients I need. It’s a two-for-one!

This Kale, Feta, & Tomato Veggie Burger Wrap is one of those beautiful exceptions. It’s flavorful, filling, and so gosh darn delicious that it almost doesn’t feel right. Can healthy taste this good? Yes, yes it can.

This is essentially a twist on my original Kickin’ Veggie Burger Wrap. I start with my favorite veggie burger, Morningstar Farms Garden Veggie Burgers. These things are DELICIOUS, definitely the best store-bought veggie burger out there (and did I mention they’re only 110-calories and packing 10 grams of protein?).

I stuff that veggie burger into a high-fiber pita (also packed with protein), then cram in a mound of fresh kale that’s been sauteed with garlic and red pepper flakes. Can you say, “Hello, flavor”? Finally, some juicy diced tomatoes add color and freshness, while a sprinkling of feta cheese gives us the wonderful salty tang and gooey texture. Put it all together, and you’ve got a hearty wrap that’s bursting flavor (and nutrients!).

When you need a substantial meal that will knock you off your seat with deliciousness, but you still want something healthy and beneficial, this is the wrap for you. It’s so good and so good for you. Plus, it’s easy to make. Dinner tonight?

P.S. This entire wrap has only about 230 calories, plus it’s got about 20 grams of protein!

A Few Tips Before You Get Cooking:

  1. Feta is one of the best cheeses when it comes to buying reduced fat/fat-free. Some reduced fat/fat-free cheeses, cheddar for example, just don’t taste as good. However, the reduced fat feta tastes exactly the same to me.
  2. Don’t like kale? Go for spinach instead.
  3. You can replace the tomatoes with red peppers.
  4. A light sprinkle of grated Parm wouldn’t hurt!
  5. The whole wheat pitas I use can be found at your local grocery store. They’re typically near the bakery or deli. I love them for making low-cal pizzas or stuffing with eggs. They’re only 60 calories each and they’ve got 6 grams of protein!

Kale, Feta, & Tomato Veggie Burger Wrap
By the Smart Cookie Cook


  • 1 Morning Star Farm’s Garden Veggie Burger Patty
  • 3/4-1 cup fresh kale, chopped
  • 1/4 cup vegetable broth
  • 1 clove fresh garlic (finely chopped) or 1 tsp. minced
  • Red pepper flakes, to taste
  • Kosher salt, to taste
  • 2-3 tablespoons diced tomatoes (from a can or fresh)
  • 2 tablespoons fat-free Feta cheese or 1 tablespoon reduced-fat Feta
  • 1 60-calorie whole-wheat pita (like the kind by Joseph’s)


  1. Bring a medium skillet to low heat. Add vegetable broth and garlic, sautee for 2 minutes. Add the kale, red pepper, salt, and tomatoes. Stir to coat. Cover and simmer until kale is wilted, stirring occasionally.
  2. Meanwhile, place the veggie burger on a microwave-safe plate. Microwave on high for 30 seconds. Flip and microwave for another 40 seconds.
  3. Bring a small skillet to medium-high heat and spray with nonstick cooking spray. Fry the patty until golden brown on both sides.
  4. When the second side is almost done browning, place the pita on a microwave-safe plate and microwave on high for 30 seconds or until warm. Stir the feta cheese into the kale mixture until it starts to melt. Remove from heat.
  5. Spoon kale onto pita. Cut the burger patty into two halves and lay them side by side on top of the kale. Fold the pita over like a taco and dig in!

Posted in Dinner, Healthy, Sandwiches and tagged , , , , , .

Colleen Bierstine


  1. I loved this dish! I am not the first one to run toward healthy foods, but I have to say, this is delicious! I would eat this again for sure!

  2. I know I’m a weirdo, but I love kale, collards, chard and all the dark leafy greens. Throw in some cheese and a wrap and it’s absolutely perfect!

  3. I make something similar to this, but I use spinach instead of kale. I buy pita pockets at Trader Joe’s, so I can make a little envelope. :)

  4. Pingback: SC Chatter: Healthy Eating & How Not to Hate Your Life (Video) « The Smart Cookie Cook

Comments are closed.