Looking for a high-protein lunch you won’t get bored of? This high-protein chicken caesar wrap is loaded with seasoned chicken, crisp romaine, shaved parmesan, and a creamy Greek yogurt caesar dressing, all wrapped up in a high-protein tortilla. 35 grams of protein in under 30 minutes.
A good caesar salad is hard to beat. A good caesar salad that you can eat with your hands is even better.
This high-protein chicken caesar wrap takes everything you love about a classic caesar (seasoned chicken, crisp romaine, shaved parmesan, and tangy garlicky dressing) and wraps it up in a high-protein tortilla. The Greek yogurt caesar dressing is lighter than the traditional version but just as creamy and flavorful, and the whole thing comes together in under 30 minutes.
Each wrap has 35 grams of protein and holds up well for meal prep. Make a batch of the chicken and dressing and you’ve got quick, satisfying lunches ready to go all week.
Why You’ll Love It
- It delivers all the classic caesar flavors in a satisfying, easy-to-make wrap.
- Each wrap packs 35 grams of protein to keep you full through the afternoon.
- The Greek yogurt caesar dressing is lighter than traditional caesar but just as creamy and tangy.
- It comes together in under 30 minutes, making it a genuinely realistic weekday lunch.
- It’s great for meal prep! Prep a big batch of the chicken and dressing and assemble in under 5 minutes when you’re ready for lunch.
Love a good caesar? Try this High-Protein Caesar Pasta Salad for another easy caesar-inspired recipe.
Key Ingredients
- Chicken breast: The protein base of the wrap. Season it well and cook it in the oven or air fryer.
- Greek yogurt: The base of the caesar dressing. It gives you that creamy, tangy texture without the heaviness of mayo or raw egg.
- Romaine lettuce: Classic caesar crunch. Chop it finely so it folds into the wrap without fighting you.
- Shaved parmesan: Salty, nutty, and essential. Use it in the dressing and again in the filling for maximum caesar flavor.
- Anchovy paste: Optional but highly recommended. It’s what gives caesar dressing that deep, savory flavor without being obviously fishy.
- High-protein tortillas: The shortcut that makes this wrap extra high-protein (and high-fiber too!) These Mission Carb Balance ones are my favorite.
Using rotisserie chicken? Check out this Rotisserie Chicken Salad with Creamy Caesar Dressing for another quick caesar-forward lunch.
How to Make This High-Protein Chicken Caesar Wrap
This high-protein chicken caesar wrap comes together in just a few steps. Season and cook the chicken, mix the dressing, toss the filling, and wrap it all up.
Season and cook the chicken
Pat the chicken dry and season evenly with garlic powder, onion powder, smoked paprika, salt, pepper, and lemon zest. Bake at 400°F for 14 to 18 minutes or air fry at 380°F for 10 to 12 minutes, flipping halfway. Let it rest 5 minutes, then dice into bite-sized pieces.
Make the Greek yogurt caesar dressing
In a bowl, whisk together the Greek yogurt, grated garlic, Dijon mustard, Worcestershire sauce, anchovy paste, lemon juice, and grated parmesan until smooth. Taste and season with salt. It should be creamy, tangy, and nicely garlicky.
Toss the filling and assemble
In a large bowl, combine the diced chicken, chopped romaine, shaved parmesan, croutons if using, and caesar dressing. Toss until evenly coated. Spoon half the filling into the center of each tortilla, fold in the sides slightly, then roll from the bottom up into a wrap.
Serve
Slice in half and serve. These pair well with sliced cucumber, celery sticks, a simple green salad, or a handful of chips if you’re keeping it casual. Extra caesar dressing on the side for dipping is never a bad idea either.
Love a crispy wrap? Try this High-Protein Buffalo Chicken Wrap. Same format, bold buffalo flavor, 39g protein.
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Tips & Variations
- Use rotisserie chicken: Skip the cook step entirely. Rotisserie chicken shreds easily and works great in the filling. Just dice or shred and toss.
- Skip the anchovy paste: The dressing still works without it, but it’s worth trying at least once. It adds depth, not fishiness.
- Add croutons for texture: Optional, but they add a satisfying crunch to the filling. Crush them slightly before adding so they distribute evenly.
- Gluten-free: Swap in your favorite gluten-free high-protein tortillas and leave out the croutons, and this recipe is naturally gluten-free.
Storage & Meal Prep
These work great for meal prep, but rather than storing assembled wraps, the better move is to make the chicken and dressing ahead and keep them in the fridge.
When you’re ready to eat, toss everything together, spoon the filling into a tortilla, and wrap it up. It takes about 5 minutes and the result is way better than reheating an assembled wrap that’s been sitting in the fridge.
The chicken and dressing keep well in an airtight container for up to 3 days.
FAQ
Yes. The best approach is to make the chicken and dressing in advance and store them in the fridge for up to 3 days. When you’re ready to eat, toss everything together, fill a tortilla, and wrap it up. Takes about 5 minutes and tastes much better than reheating an assembled wrap.
Absolutely. Rotisserie chicken is a great shortcut here. Just dice or shred it and toss it straight into the filling with the dressing and romaine. It saves you the cook step entirely.
It’s optional, but worth using if you have it. Anchovy paste gives the dressing that deep, savory caesar flavor without being obviously fishy. Leave it out if you prefer and the dressing will still be creamy and tangy.
This high-protein chicken caesar wrap has 35 grams of protein per wrap, thanks to the combination of chicken breast, Greek yogurt dressing, parmesan, and a high-protein tortilla.
High-Protein Chicken Caesar Wrap
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Equipment
Ingredients
Instructions
- Season 1 boneless skinless chicken breast evenly with ½ tsp garlic powder, ½ tsp onion powder, ½ tsp smoked paprika, ½ tsp salt, ½ tsp black pepper, and ½ lemon, zest and juice.
- Oven method: Preheat the oven to 400°F. Place the chicken on a lined baking sheet and bake for 14 to 18 minutes, or until the internal temperature reaches 165°F. Air fryer method: Preheat the air fryer to 380°F. Cook for 10 to 12 minutes, flipping halfway, until fully cooked.
- Let the chicken rest for 5 minutes, then dice into small bite-sized pieces.
- In a bowl, whisk together ½ cup greek yogurt, 1-2 finely grated garlic cloves, 1 tbsp dijon mustard, 1 tbsp worcestershire sauce, ½ tsp anchovy paste (optional), 2 tbsp lemon juice, and 2 tbsp finely grated parmesan cheese until smooth. Taste and season with salt, to taste. The dressing should be creamy, tangy, and nicely garlicky.
- In a large bowl, combine the diced chicken, 2 cups finely chopped romaine lettuce, ¼ cup shaved parmesan cheese, ½ cup croutons (optional), and caesar dressing. Toss until evenly coated.
- Lay 2 high-protein tortillas flat and spoon half the filling into the center of each. Fold in the sides, then roll from the bottom up into a wrap.
- Slice in half and serve with your side of choice.
Nutrition
Notes
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If I could eat this for lunch every day, I genuinely wouldn’t be mad about it.
This was so good! I used real good chicken instead of chicken breast bc that’s what I had available at the time and I really wanted to make this recipe. The dressing is bangin and there’s plenty left over for my next wrap or meal! Easy and delicious! Ty!
Thank you Emm. I’m glad you enjoyed the dressing — it’s one of my faves too.