Chicken Caesar Wrap
This is the wrap that makes lunch feel like a restaurant — juicy grilled chicken, crisp romaine, and shaved parmesan rolled up in a warm flatbread with creamy Caesar dressing. Every bite is fresh, savory, and satisfying, with just enough crunch to keep it interesting.
With ~32g of protein per wrap and only ~8g net carbs — the lunch that actually keeps you full.
Why You'll Love This
Juicy chicken, crisp romaine, shaved parmesan
~32g protein per wrap, only ~8g net carbs
10 minutes, no cooking at all
The grab-and-go lunch that beats fast food
Begin by warming the flatbreads briefly so they stay pliable, then spread a layer of Caesar dressing across each. Next, distribute the romaine, sliced grilled chicken, and shaved Parmesan, followed by a drizzle of lemon juice and a sprinkle of black pepper and garlic powder. Fold the sides and roll the flatbreads tightly, then slice each wrap on a diagonal to present a tidy, handheld meal ready to enjoy immediately.
Amazing Protein Recipes
Chicken Caesar Wrap
- Prep10 min
- Cook0 minutes (with pre-cooked chicken)
- Servings2 wraps
- Calories331 kcal
- microwave
- cutting board
- knife
- spreading spoon
- flat surface
Ingredients
Instructions
- Lay the flatbreads on a flat surface. Warm them 10 seconds in the microwave so they roll without cracking.
- Spread 2 tablespoons of Caesar dressing down the center of each flatbread.
- Layer the romaine, grilled chicken, and shaved parmesan on top.
- Drizzle with lemon juice and sprinkle with black pepper and garlic powder.
- Fold in the sides, then roll up tightly from the bottom.
- Slice in half on a diagonal and serve immediately.
Notes & Tips
- Warm the wrap: A cold flatbread cracks when rolled — 10 seconds in the microwave makes it pliable.
- Dressing in the middle: Spread the dressing first so it coats everything — dressing on top just slides off.
- Don't overfill: Two cups of filling per wrap is the max — overstuffed wraps burst open.
- Roll tight: Tuck the sides in first, then roll firmly — a tight roll holds together in your hand.
- Nutrition: Per wrap (estimate): 380 calories, 22g fat.
- Fridge: Store assembled wraps wrapped in foil up to 1 day — the lettuce softens over time.
Variations & serving ideas
- Shrimp version: Swap chicken for grilled shrimp for a seafood Caesar.
- Bacon version: Add 2 strips of crumbled bacon per wrap.
- Spicy: Add a dash of hot sauce or chili flakes to the dressing.
- Lettuce wrap: Skip the flatbread and use large romaine leaves for a zero-carb version.
Storage
- Prep the chicken and chop the romaine ahead; assemble fresh when ready to eat.
- Freezer: Not recommended — lettuce doesn't freeze well.
- The Secret to a Wrap That Doesn't Fall Apart
- The secret is the warm flatbread and the tight roll. A cold wrap cracks the moment you fold it, and a loose roll unravels in your hand. Warm it 10 seconds, fold the sides in first, then roll firmly from the bottom — the dressing acts like glue and holds the whole thing together.
Nutrition Facts
Per serving · recipe makes 2 wraps
| Nutrient | Amount per serving |
|---|---|
| Calories | 331 kcal |
| Total fat | 18 g |
| Saturated fat | 6 g |
| Cholesterol | 70 mg |
| Sodium | 620 mg |
| Total carbohydrate | 8 g |
| Fibre | 2 g |
| Sugars | 2 g |
| Protein | 32 g |
Nutrition values are approximate and vary with brands and portion sizes.
Frequently asked questions
How long does it take to make Chicken Caesar Wrap?
10 minutes of prep.
What ingredients do I need for Chicken Caesar Wrap?
The key ingredients include grilled chicken, shaved parmesan cheese, garlic powder, lemon juice, low-carb flatbreads and romaine hearts. The recipe card lists every ingredient with exact amounts.
How should I store leftovers?
Fridge: Store assembled wraps wrapped in foil up to 1 day — the lettuce softens over time.
How many servings does this recipe make?
It makes 2 wraps.
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