PF
Fresh Caesar salad on black background with romaine, chicken, croutons, and dressing.
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
  • Tomatoes, Sun-Dried, Packed In Oil(120g)
  • Caesar dressing(80g)
  • Worcestershire Sauce(5g)

    Lea & Perrins is the standard. A little goes a long way.

  • Chicken Breast, Grilled(600g)

    Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.

  • Lettuce, Romaine(960g)
  • Parmesan Cheese(80g)

    Grated Parmesan — the shelf-stable canister is fine for cooking.

  • ¼ teaspoon kosher salt
  • ¼ teaspoon ground black pepper

Instructions

  1. 1If using oil-packed sun-dried tomatoes, pat them dry with paper towels and set aside. If using dry-packed sun-dried tomatoes, place them in a small bowl, cover with hot water, and let sit for 5 minutes until softened, then drain and pat dry.
  2. 2Place the Caesar dressing in a medium bowl and stir in the Worcestershire sauce until combined.
  3. 3Add the cooked chicken breast, romaine lettuce, sun-dried tomatoes, and grated Parmesan to the dressing. Toss until all ingredients are evenly coated.
  4. 4Lay out one wrap on a clean work surface and spread 1/4 of the chicken Caesar filling down the center, leaving 2 inches of space at the top and bottom.
  5. 5Fold the two opposing sides of the wrap inward, then roll tightly from bottom to top until fully enclosed and the filling is secure.
  6. 6Repeat with the remaining three wraps and remaining filling.
  7. 7Slice each wrap in half on the diagonal if desired.
  8. 8Divide the four wrapped halves evenly into 4 airtight containers, seal, and refrigerate for up to 4 hours, or serve immediately.

Nutrition — Per Serving

525

calories

56g

protein

27g

fat

Carbohydrates
19g
Saturated fat
7.0g
Sodium
796 mg
Dietary fiber
6.9g

4 servings per batch · ~461g each

Macro data sourced from USDA FoodData Central

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Common questions

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.

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