Chicken Caesar Wraps
This Chicken Caesar Wrap delivers 31g protein and 455 calories per serving — a balanced option for hitting daily targets without excess calorie volume. Quick stovetop prep yields 4 servings, making meal prep straightforward when you're juggling multiple recipes. Use this as a reliable lunch option when you want adequate protein and calories in a single, portable meal.
Ingredients
- •Chicken Breast, Boneless Skinless(303g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Olive oil
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Parmesan Cheese(15g)
Grated Parmesan — the shelf-stable canister is fine for cooking.
- •1/4 tsp Italian seasoning ($0.02)
- •Garlic powder(1g)
- •1/4 tsp salt ($0.02)
- •1/4 tsp black pepper ($0.02)
- •Butter(15g)
- •Bread Crumbs, Panko, Dry(60g)
- •1/4 tsp Italian seasoning ($0.02)
- •Garlic powder(1g)
- •1/4 tsp salt ($0.02)
- •1/4 tsp black pepper ($0.02)
- •Lettuce, Romaine(480g)
- •Tomato, Cherry(120g)
- •Parmesan Cheese(120g)
Grated Parmesan — the shelf-stable canister is fine for cooking.
- •Caesar dressing(80g)
- •Flour Tortillas
Instructions
- 1Cut the chicken breast into ½-inch pieces. Place in a bowl and toss with olive oil, grated Parmesan, garlic powder, salt, and pepper until evenly coated.
- 2Heat a large skillet over medium-high heat and add olive oil. Once shimmering, add the seasoned chicken and cook 5–7 minutes, stirring occasionally, until golden brown and internal temperature reaches 165°F. Transfer to a plate to cool.
- 3In a small skillet over medium heat, melt the salted butter and add the panko breadcrumbs, garlic powder, salt, and pepper. Cook 3–4 minutes, stirring constantly, until the breadcrumbs are golden brown and fragrant. Transfer to a separate plate to cool.
- 4Wash, drain, and chop the romaine lettuce. Halve the cherry tomatoes.
- 5In a large bowl, combine the cooled chicken, lettuce, tomatoes, grated Parmesan, cooled breadcrumbs, and Caesar dressing. Toss until evenly mixed.
- 6Divide the mixture evenly into 4 portions. Lay each flour tortilla flat, place one portion in the center, fold the bottom edge up and the sides in, then roll tightly to the top. Secure each wrap with a toothpick.
- 7Slice each wrap in half and divide evenly into 4 airtight containers while still warm. Store refrigerated and consume within 3 days.
Nutrition — Per Serving
455
calories
31g
protein
27g
fat
- Carbohydrates
- 22g
- Saturated fat
- 9.5g
- Sodium
- 1030 mg
- Dietary fiber
- 3.7g
4 servings per batch · ~299g each
Macro data sourced from USDA FoodData Central
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Set up your profile to unlockCommon questions
How much protein does Chicken Caesar Wraps have per serving?
Each serving contains 31g of protein and 455 calories with 27g fat and 22g carbs. This is a more moderate protein option compared to the 56g-protein wrap variant.
How long does Chicken Caesar Wraps take to prep?
Quick prep on the stovetop with 4 servings per batch allows you to prep 4 lunches in one session. Wraps maintain quality when stored in meal prep containers for 3-4 days.
Is Chicken Caesar Wraps good for fat loss?
At 455 calories with 31g protein and moderate fat content, this wrap fits fat loss phases well when paired with lower-calorie sides. The 22g carbs keep it lean enough for cutting phases while maintaining satiety.
