Chicken Caesar Wrap

By Jenna Ruiz, RDN · Updated April 1, 2026

A lunch wrap with 44 grams of protein and a Greek yogurt Caesar dressing that tastes like the real thing.

Prep

10 min

Cook

0 min

Total

10 min

Servings

2

Calories

470

Protein

44g

Carbs

38g

Fat

15g

Ingredients

• •12 ounces cooked chicken breast, sliced
• •2 large high-fiber tortillas
• •3 cups chopped romaine
• •1/3 cup nonfat Greek yogurt
• •1 tablespoon grated parmesan plus more for topping
• •1 teaspoon Dijon mustard, 1 teaspoon lemon juice, 1 minced garlic clove
• •1 anchovy fillet, minced, or 1/2 teaspoon Worcestershire
• •Black pepper

Instructions

1. 1

   Whisk the yogurt, parmesan, Dijon, lemon juice, garlic, anchovy, and pepper into a dressing.

2. 2

   Toss the romaine and chicken with the dressing.

3. 3

   Warm the tortillas for 10 seconds so they roll without cracking.

4. 4

   Fill, fold in the sides, and roll tightly. Slice on the diagonal.

Nutrition Facts

Nutrition is an estimate per serving based on USDA data. Values vary by brand and portion.

Recipe Notes

• Weigh your protein raw for the most accurate macros.
• Season in layers: a little salt at each stage beats a lot at the end.

Storage Tips

Store in an airtight container in the refrigerator for up to 4 days. Reheat gently, covered, until warmed through.

Meal Prep Tips

Keep the dressed filling and tortillas separate until the morning you eat them. Assembled wraps get soggy after about 6 hours.

Recipe Variations

• Swap the protein one-for-one with chicken, turkey, shrimp, or extra-firm tofu.
• Add a cup of chopped vegetables to raise the fiber without changing the cook time.

Frequently Asked Questions