Stovetop~10 minComplexity
Chicken Caesar Wrap
This Chicken Caesar Wrap delivers 56g protein and 525 calories per serving — one of the highest single-meal protein counts in our library. Quick stovetop preparation makes 4 servings, covering you through multiple days without time-intensive cooking. Built for anyone pushing above 200g daily protein who needs convenient, portable meals that consolidate macros into fewer eating occasions.
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Ingredients
4 servings
- •0.5 cup Tomatoes, Sun-Dried, Packed In Oil
- •0.3 cup Caesar dressing
- •1 tsp Worcestershire Sauce
Lea & Perrins is the standard. A little goes a long way.
- •2.5 cup Chicken Breast, Grilled
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •1 Lettuce, Romaine(626g)
- •0.3 cup Parmesan Cheese
Grated Parmesan — the shelf-stable canister is fine for cooking.
- •0.3 tsp ¼ teaspoon kosher salt
- •0.3 tsp ¼ teaspoon ground black pepper
Instructions
- 1If using dry-packed sun-dried tomatoes, pat them dry and roughly chop. If using oil-packed, drain and chop.
- 2In a large mixing bowl, combine the Caesar dressing and Worcestershire sauce, stirring until evenly mixed.
- 3Add the cooked diced or shredded chicken breast to the bowl along with the chopped romaine lettuce, sun-dried tomatoes, and shredded Parmesan. Season with kosher salt and black pepper, then toss until all ingredients are evenly coated.
- 4Taste the filling and adjust seasoning if needed. The filling is now ready to portion.
- 5Divide the chicken Caesar filling evenly into 4 airtight meal-prep containers. Seal and refrigerate for up to 4 days. Assemble wraps just before eating by spooning the filling onto a wrap of your choice.
Nutrition — Per Serving
330
calories
32g
protein
19g
fat
- Carbohydrates
- 10g
- Saturated fat
- 4.2g
- Sodium
- 500 mg
- Dietary fiber
- 4.2g
4 servings per batch · ~287g each
Macro data sourced from USDA FoodData Central
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How much protein does Chicken Caesar Wrap have per serving?
Each serving provides 56g of protein and 525 calories with 27g fat and 19g carbs. This is the highest-protein wrap option in the PrepForge library and extremely lean on carbs.
How long does Chicken Caesar Wrap take to prep?
Quick prep time on the stovetop with 4 servings per batch gives you efficient lunch prep for weekdays. Wraps hold well in containers when prepped properly.
Is Chicken Caesar Wrap good for muscle gain?
At 56g protein and 525 calories per serving, this wrap is ideal for muscle gain phases where maximizing protein intake without excess calories is the goal. The lean macro profile works well alongside higher-carb training meals.
