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High Protein Chicken Caesar Wraps - A Simple, Satisfying Lunch

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Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 2 cups cooked chicken breast, chopped or shredded (grilled, roasted, or rotisserie)
  • 4 large high-fiber, high-protein tortillas (10-inch works best)
  • 3 cups chopped romaine lettuce, washed and dried
  • 1/2 cup cherry tomatoes, halved (optional but adds freshness)
  • 1/4 cup shaved Parmesan cheese (or a lighter sprinkle if preferred)
  • 1/4 cup whole-grain croutons, lightly crushed (optional for crunch)
  • 3/4 cup plain nonfat Greek yogurt
  • 2 tablespoons grated Parmesan
  • 1 tablespoon extra-virgin olive oil
  • 2 teaspoons Dijon mustard
  • 1–2 teaspoons anchovy paste (or 1–2 finely minced anchovy fillets; optional but traditional)
  • 1 small garlic clove, finely grated
  • 1–2 tablespoons fresh lemon juice, to taste
  • 1/2 teaspoon Worcestershire sauce
  • Salt and black pepper, to taste
  • Water, as needed to thin

Method
 

  1. Make the dressing. In a bowl, whisk Greek yogurt, Parmesan, olive oil, Dijon, anchovy paste, garlic, lemon juice, and Worcestershire. Season with salt and pepper. If it’s too thick, whisk in a teaspoon of water at a time until it’s creamy and spreadable.
  2. Taste and adjust. Add more lemon for brightness, more Parmesan for richness, or an extra pinch of salt if the flavors need a lift. The dressing should be punchy, not bland.
  3. Prep the chicken. Chop or shred the cooked chicken into bite-size pieces. Toss with 2–3 tablespoons of dressing to lightly coat and keep it moist.
  4. Prep the lettuce. Wash, dry, and chop the romaine. Dry leaves are key so the wrap doesn’t get soggy. Toss the romaine with a few spoonfuls of dressing until lightly coated.
  5. Warm the tortillas. Heat each tortilla in a dry skillet for 15–20 seconds per side or microwave covered with a damp paper towel for 10–15 seconds. Warm tortillas are easier to fold and less likely to tear.
  6. Assemble the wraps. Lay a tortilla flat. Add a quarter of the dressed romaine in a line down the center. Top with a quarter of the dressed chicken, a few tomato halves, a sprinkle of Parmesan, and a few crushed croutons if using.
  7. Wrap it up tight. Fold the sides over slightly, then roll from the bottom up, tucking as you go. If you like, sear the seam side in a hot skillet for 30 seconds to help seal and add a little toasty flavor.
  8. Serve or pack. Slice in half on the bias. Eat right away, or wrap tightly in foil or parchment for later. Keep extra dressing on the side if packing for lunch.