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This hearty chicken Caesar wrap has been my lunchtime game-changer for busy days when I want something nutritious that doesn't sacrifice flavor. Imagine all the classic components of a chicken Caesar salad tucked into a convenient portable package that delivers satisfaction in every bite.
I first created these wraps when I needed a meal prep solution that wouldn't get soggy or need reheating. Now they're my standard lunch recommendation whenever friends complain about boring desk lunches or needing high protein options.
Ingredients
- Cooked chicken breast: adds substantial protein and keeps you satisfied for hours
- Caesar dressing: creates that unmistakable tangy flavor profile use store bought for convenience or homemade for controlling ingredients
- Croutons: provide essential crunch and texture always cut them in half to distribute better
- Parmesan cheese: freshly grated varieties melt into the dressing creating depth
- Lemon juice: brightens all the flavors and cuts through richness
- Garlic powder and black pepper: classic Caesar flavor enhancers
- Lettuce: adds freshness and vegetable nutrition
- Spinach tortillas: I recommend Mission carb balance for added fiber but any wrap works
Step-by-Step Instructions
- Mix The Caesar Filling:
- Combine chicken, dressing, halved croutons, parmesan, lemon juice, garlic powder and black pepper in a medium bowl. This mixture should be well coated but not drowning in dressing. The chicken should glisten with flavor while the croutons maintain some structure.
- Assemble The Wrap:
- Lay your tortilla flat and position lettuce leaves to cover the entire surface. This creates a moisture barrier between the filling and wrap. Spoon approximately one quarter of your chicken mixture onto the lettuce, positioning it slightly below center for easier rolling.
- Roll With Purpose:
- Fold the bottom edge of the tortilla up and over the filling, then fold in both sides. Continue rolling upward until you have a secure wrap. The lettuce layer helps prevent tears while keeping everything contained.
- Slice And Serve:
- Cut each wrap diagonally for the most attractive presentation and easiest eating. If meal prepping, wrap tightly in parchment paper before placing in containers to maintain freshness.
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The anchovy paste in the homemade dressing is my secret weapon. Many people think they dislike anchovies, but when properly incorporated, they deliver that indefinable umami quality that makes Caesar dressing so addictive without any fishiness. My teenage nephew who claims to hate fish devours these wraps without hesitation.
Make Ahead Magic
These wraps actually benefit from a bit of rest time after assembly. The flavors meld together while the structure remains intact thanks to the lettuce barrier. For best results, prepare them the evening before or morning of consumption. If making several days of lunches, consider storing the components separately and assembling each morning for maximum freshness.
Ingredient Flexibility
The beauty of these wraps lies in their adaptability. Leftover rotisserie chicken, grilled chicken, or even canned chicken all work beautifully. Vegetarians can substitute chickpeas or grilled tofu cubes. For a lower carb version, large lettuce leaves can replace the tortilla entirely, creating a Caesar lettuce wrap that still delivers on flavor while cutting carbohydrates significantly.
Serving Suggestions
While perfectly satisfying on their own, these wraps pair wonderfully with a simple side of fresh fruit or vegetable sticks. For a more substantial meal, add a small cup of tomato soup or a side of sweet potato chips. When serving to guests, consider slicing into pinwheels secured with toothpicks for an elegant appetizer presentation.
Nutrition Boosts
For additional nutrients, consider tucking thinly sliced tomatoes, cucumbers, or avocado into your wrap. Adding these vegetables increases volume, fiber, and micronutrients without significantly impacting the calorie count. The wraps themselves already deliver 15g of fiber, but these additions make them even more nutritionally complete.
Common Queries
- → How can I add more protein to these wraps?
Use extra chicken breast or add sliced boiled eggs for an additional protein boost.
- → What lettuce works best for the wrap?
Romaine or crisp green lettuce holds up well and adds satisfying crunch.
- → How do I keep the wraps from getting soggy?
Layer lettuce directly on the tortilla to act as a moisture barrier and add the filling just before serving.
- → Are there gluten-free options available?
Substitute the spinach tortilla and croutons with gluten-free varieties for a wheat-free version.
- → Can I meal prep these wraps?
Yes, assemble and store in an airtight container in the fridge. Slice just before eating for best texture.
- → What dressing alternatives can I use?
Opt for homemade Greek yogurt Caesar dressing or a dairy-free brand if preferred.