If you want a lunch that’s quick, filling, and doesn’t weigh you down, these Low Cal High Protein Chicken Caesar Wraps are a solid choice. They pack big flavor with lean protein and crisp greens, and you can assemble them in minutes. Whether you’re meal-prepping for the week or grabbing a fast weeknight bite, this recipe fits easily into your routine.
The textures are spot-on too—juicy chicken, crunchy lettuce, and a creamy Caesar bite. It’s everything you love about a Caesar salad, wrapped up and ready to go.
What Makes This Special
- High protein, lower calorie: Lean chicken breast, light Caesar dressing, and a high-fiber wrap keep calories in check without skimping on satisfaction.
- Meal-prep friendly: Cook the chicken once and assemble wraps in minutes all week.
- Balanced flavors: Bright lemon, tangy Parmesan, and a little crunch from romaine and optional croutons.
- Customizable: Swap in Greek yogurt dressing, add veggies, or go gluten-free with ease.
What You’ll Need
- 2 cups cooked chicken breast, chopped or shredded (grilled, roasted, or rotisserie)
- 4 high-fiber, low-calorie wraps (8–10 inches; look for whole wheat or low-carb)
- 3 cups chopped romaine lettuce (or a mix of romaine and baby kale)
- 1/3 cup light Caesar dressing (store-bought or homemade)
- 1/4 cup finely grated Parmesan cheese
- 1 tablespoon lemon juice (fresh, optional but brightens it)
- 1 teaspoon Dijon mustard (optional for extra tang)
- Freshly ground black pepper, to taste
- Pinch of salt, to taste
- Optional add-ins: sliced cherry tomatoes, thin cucumber slices, a few crushed light croutons, or shaved Parmesan
How to Make It
- Prep the chicken: If using fresh chicken, season with salt, pepper, and a touch of garlic powder. Grill, bake, or pan-sear until cooked through, then cool and chop.
Leftover or rotisserie chicken works great too.
- Make the Caesar mix: In a bowl, whisk the light Caesar dressing with lemon juice, Dijon, and a few grinds of black pepper. Taste and adjust with a pinch of salt if needed.
- Toss the filling: In a large bowl, add romaine, chicken, and Parmesan. Drizzle over the dressing and toss to coat lightly.
You want everything coated, not soggy.
- Warm the wraps: Heat each wrap in a dry skillet for 10–15 seconds per side, or microwave for 10 seconds. This makes them more flexible and less likely to tear.
- Assemble: Divide the chicken Caesar mixture among the wraps. Add optional tomatoes, cucumber, or a few crushed light croutons for crunch.
- Wrap it up: Fold in the sides and roll tightly from the bottom up.
Slice in half if you like.
- Serve: Enjoy right away, or wrap tightly in foil for a packable lunch.
How to Store
- Keep components separate: Store chicken, chopped greens, and dressing in separate containers in the fridge for up to 3–4 days.
- Assemble before eating: This keeps the lettuce crisp and the wrap from getting soggy.
- Pre-wrapped option: If you must assemble ahead, spread a thin layer of lettuce first to create a barrier, then add dressing. Eat within 24 hours.
Why This is Good for You
- High-quality protein: Chicken breast supports muscle maintenance and helps you stay full longer.
- Fiber boost: A high-fiber wrap and crisp greens support digestion and steady energy.
- Lighter fats: Using a light dressing and measured Parmesan keeps calories in check while preserving flavor.
- Smart calories: Each wrap can land around the 300–450 calorie range depending on your wrap and dressing choices.
Common Mistakes to Avoid
- Overdressing the mix: Too much dressing makes the wrap soggy and adds unnecessary calories.
- Skipping the warming step: Cold wraps crack and tear. Briefly warming prevents messes.
- Wet lettuce: Wash and dry greens thoroughly.
Excess moisture waters down the dressing.
- Using thick croutons: They can pierce the wrap. If you want crunch, use a small amount of crushed croutons.
Alternatives
- Greek yogurt Caesar: Swap light Caesar for a Greek yogurt-based version to bump protein and cut calories.
- Grilled turkey or tofu: Use turkey breast or extra-firm tofu for variety; season the same way.
- Gluten-free: Use a gluten-free wrap or a large collard leaf. Blanch collards for 20 seconds to soften.
- Extra veggies: Add shaved carrots, bell peppers, or avocado (note: avocado adds calories but great fats).
- Spicy twist: Mix in a dash of hot sauce or crushed red pepper to the dressing.
FAQ
How many calories are in one wrap?
It depends on your wrap and dressing.
With a high-fiber wrap (around 80–120 calories), 4 ounces of chicken, light dressing, and Parmesan, most wraps land near 350–400 calories.
Can I use rotisserie chicken?
Yes. Remove the skin and use breast meat to keep it lean. Shred and toss with the dressing just before assembling.
What’s the best low-calorie wrap to use?
Look for whole wheat or low-carb wraps with at least 8–12 grams of fiber and under 120 calories per wrap.
They’re sturdy and filling without heavy calories.
How can I make this dairy-free?
Use a dairy-free Caesar dressing and swap Parmesan for a dairy-free Parmesan-style topping or nutritional yeast.
Can I make it ahead?
Yes, but store components separately and assemble right before eating. If pre-assembled, eat within 24 hours and line the wrap with dry lettuce to prevent sogginess.
In Conclusion
These Low Cal High Protein Chicken Caesar Wraps give you a fast, flavorful meal that supports your goals without feeling restrictive. They’re easy to customize, simple to prep, and satisfying enough for lunch or dinner.
Keep a batch of cooked chicken on hand, and you’ll have a go-to wrap that tastes great every time.