How many calories are in a chicken Caesar wrap?

My high-protein version contains approximately 350-400 calories , compared to restaurant versions which can easily exceed 800 calories due to oil and dressing.

Can you make a chicken Caesar wrap without mayo?

Yes! That is the whole point of this recipe. We use Greek yogurt to replicate the creamy texture of mayo, saving fat calories while adding protein.

Is grilled chicken Caesar wrap healthy?

It depends on the dressing. If you use a yogurt-based dressing and a high-fiber wrap, it is an incredibly healthy, balanced meal. If you use full-fat Caesar dressing, it is calorie-dense.

How do you make a warm chicken Caesar wrap?

Assemble the wrap as usual, then place it seam-side down in a hot skillet with a little cooking spray. Cook for 2-3 minutes per side until golden brown and warm throughout.

Best High Protein Chicken Caesar Wraps (40g Protein)

Description

These High Protein Chicken Caesar Wraps pack 40g of protein and use a healthy yogurt dressing. The perfect crispy meal prep lunch for weight loss. Low carb and delicious.

Ingredients

Scale

The Wrap

4 High Protein Tortillas (or Carb Balance wraps)
3 cups Cooked Chicken Breast, chopped (rotisserie or grilled)
4 cups Romaine Lettuce, chopped
1/4 cup Parmesan Cheese, grated
1/2 cup Crunchy Chickpeas or High Protein Bagel Chips (crushed)

High Protein Caesar Dressing

1/2 cup Non-fat Greek Yogurt (plain, thick)
1 tbsp Dijon Mustard
1 tbsp Lemon Juice, fresh
1 clove Garlic, minced
1 tsp Worcestershire Sauce (optional)
2 tbsp Parmesan Cheese, grated
1/2 tsp Black Pepper
1–2 tbsp Water (to thin, if needed)

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Instructions

Make Dressing: In a small bowl, whisk together the Greek yogurt, Dijon mustard, lemon juice, minced garlic, Worcestershire sauce, 2 tbsp parmesan, and pepper. Add water 1 teaspoon at a time until it reaches a thick, pourable consistency.
Prep Chicken: Toss the chopped chicken breast with half of the dressing until fully coated.
Assemble (Barrier Method): Lay a tortilla flat. Place a generous handful of dry romaine lettuce in the center. This acts as a barrier.
Fill: Top the lettuce with the dressed chicken mixture.
Crunch: Sprinkle the remaining parmesan cheese and crushed bagel chips (or chickpeas) over the chicken.
Roll: Fold the sides of the tortilla in, then roll tightly from the bottom up, tucking in the filling as you go.
Sear (Optional but Recommended): Heat a skillet over medium heat with cooking spray. Place the wrap seam-side down. Cook for 2-3 minutes per side until golden brown and crispy.
Serve: Slice in half diagonally and serve immediately or wrap for meal prep.

Notes

Sogginess Tip: Always place the lettuce down first to protect the tortilla from the sauce.
Spicy Version: Add 1 tsp Sriracha to the dressing.
Storage: Wrap tightly in parchment paper and store in the fridge for up to 3 days.

Prep Time: 10 minutes
Cook Time: 5 minutes
Category: Lunch/Dinner
Method: Assembly/Pan Fry
Cuisine: American / Bistro

Nutrition

Serving Size: 1 Wrap
Calories: 380
Sugar: 3g
Sodium: 620mg
Fat: 10g
Saturated Fat: 3g
Carbohydrates: 28g
Fiber: 12g
Protein: 40g
Cholesterol: 75mg