Are lunches a drag lately? Make this Chicken Caesar Wrap!
Chunks of juicy chicken, crisp romaine, plenty of creamy Caesar Dressing, and sun-dried tomatoes all wrapped up in a fluffy tortilla, it will breathe new life into your mid-day meal.
While I do a decent job planning our dinners, lunch goes something like this: open fridge. Dig around in fridge. Sigh and eat the same meal I’ve had for the last month straight.
That’s not so bad if it’s something yummy and interesting (Roasted Vegetable Salad; Asian Chicken Wraps), but more often than not, I’m in a rut.
This chicken Caesar wrap has made me look forward to lunch again!
It’s hard to argue with Caesar magic.
From Shaved Brussels Sprouts Salad to Chicken Caesar Pasta Salad, that sharp, creamy dressing has a way of making any meal it touches desirable.
How to Make Chicken Caesar Wraps
Chicken Caesar wraps are popular at restaurants and fast-food chains.
As much as I enjoy them, I rarely order them.
Most chicken Caesar wraps are not good for you, because everything from the dressing to the wrap or tortilla is loaded with excess calories that offer little nutritional benefit.
When you make Caesar wraps at home, however, they can absolutely be good for you!
This healthy chicken Caesar wrap recipe uses simple swaps, such as:
- Greek yogurt-based dressing.
- Whole wheat wrap (and/or a low carb wrap if that is important to you).
- A more moderate amount of Parmesan cheese.
- Sun-dried tomatoes provide vibrancy and bright flavor, without the need to drown the wraps in excess dressing.
- Chicken. Tender, tasty shredded or diced chicken pieces are the perfect addition to these easy wraps. Thanks to lean protein, the chicken helps make the wraps more filling and adds wonderful flavor.
Cut this recipe time even further by swapping in precooked chicken, made with one of these easy methods (or even store bought rotisserie chicken):
- Romaine. Crisp, refreshing, and a classic in Caesar recipes. It’s also packed with vitamins and calcium.
- Caesar Dressing. My homemade Caesar Dressing is a lightened-up version that doesn’t skimp on any of the beloved creaminess or garlicky and tangy flavors. Now a days, there are also a number of healthy store-bought options. Look for ones in the refrigerated section that are made with Greek yogurt.
- Worcestershire. Adds irresistible umami flavor and complexity to the dressing.
- Sun-Dried Tomatoes. Sun-dried tomatoes pack a punch of delicious, sweet, tart flavor.
- Parmesan. A must-have in all Caesar recipes. The Parmesan adds a salty, cheesy element that complements the dressing perfectly.
- Stir the Caesar dressing and Worcestershire together. Toss in the chicken, romaine, tomatoes, Parmesan, salt, and pepper.
- Assemble each wrap by piling the filling into a wrap of your choice. DIG IN!
Keep Your Wrap from Getting Soggy
Chicken Caesar wraps will get soggy after more than a few hours. To prevent this:
- Wait to Assemble. Wait to assemble your wraps until just before serving. This will keep the wrap from becoming soggy as it sits in the refrigerator.
- Wrap the Wrap. Wrapping your wrap in parchment paper or aluminum foil will help hold its shape and keep moisture out.
- Use a Hearty Wrap. Flour tortillas may become soggy more quickly than pita or Homemade Naan (for even more soggy resistance, toast the naan or pita first). If you know your wrap is going to be sitting for awhile, choose a wrap that can withstand some moisture without getting soggy.
- To Store. Refrigerate leftover filling in an airtight storage container for up to 2 days.
Meal Prep Tip
Up to 3 days in advance, prepare the chicken and Caesar dressing (if making homemade). Refrigerate separately in airtight storage containers.
Recommended Tools to Make this Recipe
Stackable Mixing Bowls
Safe to use in the dishwasher, refrigerator, and microwave, this set of mixing bowls has endless uses.
Chicken Caesar wrap, when it comes to making lunch exciting and healthy, you rule.
Frequently Asked Questions
If you’re not a fan of Caesar dressing or want to shake things up, you can swap the dressing for another you prefer. I think the Italian vinaigrette dressing from my Italian Farro Salad or yogurt ranch dressing from my BLT Pasta Salad would be tasty options.
While I love this recipe as written, you can swap the chicken for another protein of your choice. I think a turkey Caesar wrap, Blackened Salmon Caesar wrap, or Air Fryer Shrimp Caesar wrap would be scrumptious.
For a low carb chicken Caesar wrap, make sure you’re using a wrap that is low in carbs. Try to select a low carb wrap option from your grocery store, or tuck your Caesar filling into a lettuce wrap instead.
- 1/2 cup dry-packed sun-dried tomatoes or oil packed sun-dried tomatoes
- 1/3 cup homemade Caesar dressing or Caesar dressing of choice, divided
- 1 teaspoon Worcestershire sauce optional for a more intense flavor
- 2 1/2 cups cooked diced or shredded chicken breast* about 2 medium breasts; see notes
- 1 romaine lettuce heart chopped (about 4 cups)
- 1/3 cup shredded Parmesan cheese (no green can please!)
- 1/4 teaspoon kosher salt
- 1/4 teaspoon ground black pepper
- 4 whole wheat wraps or flatbreads such as pita, naan, or tortillas
If using dry-packed sun-dried tomatoes, place them in a small bowl and cover with hot water to rehydrate. Let sit for a few minutes while you prepare the rest of the ingredients, then drain. If using oil-packed sun-dried tomatoes, simply pat them dry.
Place the Caesar dressing in a medium bowl. Stir together with 1 teaspoon Worcestershire sauce. Add the chicken, romaine, sun-dried tomatoes, Parmesan, salt, and black pepper. Toss to coat in the dressing.
For each chicken Caesar wrap, lay your wrap down on a work surface. Pile each wrap with 1/4 of the chicken Caesar filling. Roll snugly, tucking in two opposing sides to keep the filling from falling out. If desired, slice in half. Enjoy immediately or wrap in foil, parchment paper, or plastic wrap and refrigerate for up to 4 hours.
Serving: 1(of 4), without wrapCalories: 337kcalCarbohydrates: 11gProtein: 28gFat: 20gSaturated Fat: 5gPolyunsaturated Fat: 8gMonounsaturated Fat: 6gCholesterol: 81mgPotassium: 879mgFiber: 3gSugar: 7gVitamin A: 6508IUVitamin C: 9mgCalcium: 153mgIron: 3mg
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