Chicken Caesar wrap
27 min · 57 g protein · 470 cals / serving
A proper Caesar rolled up to go: garlicky seared chicken, cold crisp romaine and a double hit of parmesan, in a punchy dressing of Greek yogurt, anchovy, lemon and Dijon that tastes like the real thing. A layer of lettuce sits between the dressing and the wrap, so it is still crisp when you unwrap it at noon.
Ingredients
- 3/4 lb chicken breast, 2 small breasts
- 1 tsp olive oil
- 1/2 tsp garlic powder
- 1/2 tsp salt, divided
- 1/2 tsp black pepper, divided
Caesar dressing
- 2 fillets anchovies
- 1 small clove garlic, finely grated
- 1/3 cup nonfat Greek yogurt
- 3 tbsp grated parmesan, finely grated
- 2 tsp lemon juice
- 1 tsp Dijon mustard
- 1/2 tsp Worcestershire sauce
To build
- 2 large (10-inch) low-carb protein wrap, high-fiber, high-protein tortillas
- 1 large heart romaine lettuce, a few whole leaves, the rest shredded
- 1 1/2 tbsp grated parmesan, shaved or grated
Steps
- If the breasts are thicker than 3/4 inch, slice them in half horizontally so they cook fast and evenly. Pat dry, rub with the oil, garlic powder, half the salt and half the pepper. Sear in a hot skillet or grill pan over medium-high heat for 4–6 minutes per side, until deeply golden and 165°F in the thickest part. Rest 5 minutes, then slice thinly.
- Make the dressing: mash the anchovies, garlic and the rest of the salt into a paste with the back of a fork, then stir in the yogurt, parmesan, lemon juice, Dijon, Worcestershire and the rest of the pepper. It should taste sharp and salty; it mellows on the chicken.
- Let the chicken cool completely (warm chicken wilts the lettuce), then toss it with about two-thirds of the dressing.
- Warm each wrap for 10 seconds in a dry pan so it rolls without cracking. Lay two whole romaine leaves down the middle first, as a barrier, then the dressed chicken, the shredded romaine, a spoonful of the remaining dressing and the parmesan. Fold in the sides and roll up tightly.
- Wrap each one snugly in baking paper, then foil, and cut in half on the diagonal through the paper.
Good to know
How do I pack it so it is not soggy at lunch?
Roll it the morning you eat it, with whole lettuce leaves between the wrap and the dressed chicken, and wrap it tightly in paper so it cannot unroll. It holds well for 4–5 hours in a cool bag with an ice pack. For a fully crisp version, pack the dressed chicken, the lettuce and the wrap separately and roll it at your desk; it takes a minute.
How long does it keep?
The dressed chicken keeps 3 days in a sealed container in the fridge, so cook once and roll a fresh wrap each morning. The dressing on its own keeps 5 days.
No anchovies?
Use an extra teaspoon of Worcestershire sauce (it contains anchovy, so it gives the same savory depth) and another tablespoon of parmesan.
Which wraps?
A high-fiber, high-protein tortilla rolls well and keeps the score up. Any large tortilla works; a regular flour one is softer and adds calories: about 58 instead of 70.
Alternative
Per
- Calories
- 142
- Protein
- (50%)
- 17 g
- Fat
- (31%)
- 5 g
- Carbohydrates
- (19%)
- 8 g
- of which sugar
- 1 g
- Fiber
- 3 g
- Sodium
- 337 mg
More meals
Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 940 kcal goes into the pot and 749 g of ingredients comes out as about 660 g of food: 142 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.