High-Protein Chicken Caesar Salad Wrap

This high-protein chicken Caesar salad wrap turns classic Caesar flavors into a portable, one-hand-friendly meal. A lighter Greek yogurt–based dressing, lean chicken breast, and a high-protein or whole-wheat tortilla make it filling and satisfying while still feeling like a treat, and it comes together in about 10–15 minutes.

Servings wrap

Prep Time 10

Cook Time 8

Total Time 18

Equipment

Cutting board
Chef’s knife
Small mixing bowl
Medium mixing bowl
Skillet (for warming the wrap)
Spoon or spatula

Ingredients

1 large high-protein or whole-wheat tortilla or wrap 8–10 inch
4–5 oz cooked chicken breast sliced or shredded, about 1 heaping cup
1 cup chopped romaine lettuce
2 tbsp shredded Parmesan cheese
2 tbsp plain nonfat Greek yogurt
1–1.5 tbsp light Caesar dressing or more to taste
1 tsp lemon juice optional, but brightens the flavor
1–2 tsp water if needed to thin the sauce
salt and black pepper to taste
2 tbsp crushed light or whole-grain croutons optional add-in
2–3 slices tomato or a few cherry tomatoes, halved optional add-in
garlic powder a sprinkle, optional add-in

Instructions

Prep the chicken: If you’re using leftover or rotisserie chicken, shred or slice it into bite-size pieces. If you’re cooking from raw, quickly pan-cook a thin chicken breast in a little oil with salt and pepper, then slice once cooled slightly.
Make the high-protein Caesar sauce: In a small bowl, stir together the Greek yogurt, light Caesar dressing, lemon juice, and a pinch of salt and pepper. Add a teaspoon or two of water if it’s too thick; you want it creamy but spreadable.
Toss the filling: In a medium bowl, add the chopped romaine, chicken, and Parmesan. Spoon most of the Caesar-yogurt mixture over the top and toss until everything is lightly coated. Taste and adjust salt, pepper, or extra dressing if you like it saucier. Add garlic powder if you want a stronger Caesar flavor.
Warm the wrap: Place your tortilla in a dry skillet over low heat for 20–30 seconds per side, just until warm and flexible. This makes it easier to fold without cracking.
Assemble: Lay the warm tortilla flat. Spoon the chicken Caesar mixture down the center, leaving a bit of space at the top and bottom edges. Add optional tomatoes and crushed croutons on top if using.
Wrap it up: Fold the bottom edge up over the filling, then fold in the sides, and roll it tightly away from you to form a wrap. If you’re packing it to go, you can slice it in half and wrap it in foil.
Serve: Eat right away, or refrigerate for up to 4 hours if you don’t mind the lettuce softening a bit. For extra crunch later, keep croutons separate and add just before eating.

Notes

For meal prep: keep the sauce separate and assemble just before eating to keep the wrap crunchy.
You can use rotisserie chicken to make this even faster.
For extra protein, use a high-protein tortilla (Mission Protein, Hero, etc.).
Add more veggies: cucumbers, cabbage, spinach, cherry tomatoes.
For a lower-calorie option: reduce Parmesan and croutons.
For a richer flavor: add ½ tsp Dijon mustard to the yogurt Caesar dressing.
If eating later, wrap tightly in foil — it holds shape better.
Can be made gluten-free using a GF wrap.

Calories: 405kcal

Cost: $4.65

Course: Dinner, Lunch

Cuisine: American, Healthy

Keyword: 10 minute meals, chicken caesar wrap, greek yogurt caesar dressing, healthy wrap recipe, high protein wrap, macro friendly wrap, meal prep lunches, weight loss lunch

Nutrition