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High Protein Chicken Caesar Wrap Meal Prep - Easy, Satisfying, and Ready for the Week

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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Chicken: 1.5–2 pounds boneless, skinless chicken breasts or thighs
  • Seasoning for chicken: 1 teaspoon kosher salt, 1/2 teaspoon black pepper, 1 teaspoon garlic powder, 1 teaspoon onion powder, 1 teaspoon Italian seasoning, 1 tablespoon olive oil
  • Wraps: 6–8 high-protein tortillas or whole wheat wraps (8–10 inches)
  • Romaine: 2 large hearts, chopped
  • Parmesan: 1/2 cup finely grated, plus extra for topping
  • Optional add-ins: Cherry tomatoes (halved), shaved carrots, thinly sliced red onion, avocado (add day-of), or cucumbers
  • Crunch: 1–1.5 cups light or whole-grain croutons (pack separately for best texture)
  • Greek yogurt Caesar dressing:
  • 1 cup plain 2% Greek yogurt
  • 2–3 tablespoons freshly grated Parmesan
  • 1 tablespoon Dijon mustard
  • 1 tablespoon lemon juice
  • 2 teaspoons Worcestershire sauce
  • 1–2 teaspoons anchovy paste (optional but classic)
  • 1 small garlic clove, grated
  • 2–3 tablespoons extra-virgin olive oil
  • Salt and pepper to taste
  • Water or milk to thin, if needed

Method
 

  1. Season the chicken: Pat chicken dry. Toss with olive oil, salt, pepper, garlic powder, onion powder, and Italian seasoning until evenly coated.
  2. Cook the chicken: Grill, bake, or pan-sear. For baking, cook at 425°F (220°C) for 18–22 minutes until the thickest part reaches 165°F (74°C). Let it rest 10 minutes, then slice or chop into bite-size pieces.
  3. Make the dressing: In a bowl, whisk Greek yogurt, Parmesan, Dijon, lemon juice, Worcestershire, anchovy paste (if using), and garlic. Whisk in olive oil until smooth. Season to taste. Thin with a splash of water if too thick. It should be creamy but spoonable.
  4. Prep the lettuce: Chop romaine into ribbons. Rinse and spin very dry. The drier the better to prevent sogginess.
  5. Warm the wraps: Briefly warm tortillas in a dry skillet for 15–20 seconds per side. Warmer wraps are more flexible and won’t tear.
  6. Assemble (no soggy wraps method): Lay out a wrap. Add a layer of chopped romaine and a sprinkle of Parmesan. Top with chicken. Drizzle 1–2 tablespoons dressing over the filling (not on the wrap itself). Add croutons or pack them separately. Fold sides in, then roll tightly.
  7. Alternative assembly for meal prep boxes: Keep components separate for the week. In each container, pack chicken, lettuce, a dressing cup, and croutons. Assemble or roll fresh the day you eat.
  8. Slice and store: If pre-rolling, wrap tightly in parchment or foil. Slice in half. Label and refrigerate.