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 small ½-inch pieces. Place the chicken in a bowl and add 1 Tbsp olive oil, the Parmesan, Italian seasoning, garlic powder, salt, and pepper. Toss until the chicken is evenly coated in oil and seasoning.
- 2Heat a large skillet over medium. Once hot, add an additional 1 Tbsp olive oil and swirl to coat. Add the seasoned chicken and cook until browned and cooked through (about 5 minutes). If needed, add a couple tablespoons of water to the skillet to loosen the chicken before flipping. Set the chicken aside to cool.
- 3Next, prepare the buttered breadcrumbs. Add the butter, panko breadcrumbs, Italian seasoning, garlic powder, salt, and pepper to a small skillet. Cook over medium until everything is evenly mixed and the breadcrumbs are golden brown (about 3 minutes). Set the breadcrumbs aside to cool.
- 4Wash, drain, and chop the Romaine lettuce. Slice the grape tomatoes in half. Add the lettuce, tomatoes, Parmesan cheese, cooled chicken, breadcrumbs, and Caesar dressing to a bowl. Toss until everything is evenly mixed.
- 5Divide the salad mixture between 4 large flour tortillas. Fold and roll the tortillas up like a burrito (bottom first, fold in the sides, then continue to roll to the top). Use a toothpick to hold them closed, slice in half, then serve.
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
AI Swap Engine
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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.
