lunch · american
Chicken Caesar Wraps
Peppery Caesar, crushed croutons, deli-wrapped. 56g protein.
Every bite of a good Caesar wrap should taste like the salad: sharp, garlicky, loud with black pepper and Parmesan. The dressing is Greek yogurt whisked with real Parmesan, lemon, Dijon and Worcestershire for the anchovy depth, so you can dress the lettuce properly instead of rationing it. Crushed croutons folded into the romaine keep the crunch inside the wrap.
11.3 g protein per 100 kcal · USDA FoodData Central
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Join the waitlistIngredients
Chicken
- 1½ lb boneless skinless chicken breasts, halved horizontally and pounded ½ inch thick680 g boneless skinless chicken breasts, halved horizontally and pounded ½ inch thick
- 1 tbsp extra-virgin olive oil1 tbsp extra-virgin olive oil
- 1 tsp finely grated lemon zest1 tsp finely grated lemon zest
- 1 tsp garlic powder1 tsp garlic powder
- ¾ tsp kosher salt¾ tsp kosher salt
- ½ tsp black pepper½ tsp black pepper
Caesar dressing
- ½ cup nonfat plain Greek yogurt115 g nonfat plain Greek yogurt
- ⅓ cup finely grated Parmesan33 g finely grated Parmesan
- 2 tbsp fresh lemon juice30 ml fresh lemon juice
- 1 tbsp Dijon mustard1 tbsp Dijon mustard
- 2 tsp Worcestershire sauce2 tsp Worcestershire sauce
- 1 clove garlic, finely grated1 clove garlic, finely grated
- 1 tbsp extra-virgin olive oil1 tbsp extra-virgin olive oil
- ¾ tsp coarsely ground black pepper¾ tsp coarsely ground black pepper
- 1 tbsp water, plus more as needed1 tbsp water, plus more as needed
Wraps
- 1 large romaine heart, thinly sliced1 large romaine heart, thinly sliced
- ½ cup croutons, crushed into rough crumbs20 g croutons, crushed into rough crumbs
- 1 oz Parmesan, shaved with a vegetable peeler28 g Parmesan, shaved with a vegetable peeler
- 4 large high-fiber low-carb tortillas, burrito size4 large high-fiber low-carb tortillas, burrito size
Method
- Rub the pounded chicken with ½ tbsp of the oil, then season both sides with the lemon zest, garlic powder, salt and ½ tsp pepper. Even thickness is the whole trick here: it cooks fast and the thin end doesn't dry out before the thick end is done.
- Heat the skillet over medium-high until a drop of water skitters, then add the remaining ½ tbsp oil and the chicken (in 2 batches if it crowds the pan). Sear without moving it for 4 minutes, until it releases with a deep golden crust, flip and cook 3 to 4 minutes more, to 165°F (74°C).
- Move the chicken to a board and rest 5 minutes, then slice it thinly across the grain.
- Whisk the yogurt, grated Parmesan, lemon juice, Dijon, Worcestershire, garlic, 1 tbsp oil and ¾ tsp pepper until smooth. Loosen with water a teaspoon at a time until it ribbons off the whisk like heavy cream.
- In the large bowl, toss the romaine with two-thirds of the dressing until every leaf is coated, then fold in the crushed croutons.
- Warm the tortillas in the hot skillet for 15 seconds per side. Lay each on a sheet of parchment, pile on the dressed romaine and sliced chicken, spoon over the remaining dressing and scatter with shaved Parmesan.
- Fold in the sides, roll the wrap tight, then roll the parchment around it and twist the ends. Cut straight through the paper on an angle — it holds everything together while you eat.
- If you keep anchovies around, mash 1 fillet into the dressing. It's the classic move and it makes the Caesar taste twice as savory.
- For packed lunches, keep the dressing, chicken and lettuce separate and roll the wraps in the morning; dressed romaine wilts after about 4 hours.
Keeping it: Sliced chicken keeps 4 days in the fridge and the dressing 5 days. Assembled wraps hold for about 4 hours chilled, wrapped in their parchment.
Nutrition per serving computed from ingredient weights × USDA FoodData Central. Estimates, not medical advice.
