Protein-Packed Caesar Chicken Lettuce Wraps with Greek Yogurt Dressing
High-protein Caesar lettuce wraps with 42g protein per serving. Grilled chicken + Greek yogurt dressing. Easy 30-min meal prep lunch.
Ingredients
- 1.5 lbs boneless, skinless chicken breasts
- 2 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp smoked paprika
- salt and black pepper to taste
- 1 cup plain nonfat Greek yogurt
- 0.5 cup low-fat cottage cheese
- 3 tbsp fresh lemon juice
- 2 tbsp grated Parmesan cheese
- 2 cloves garlic, minced
- 1 tsp Worcestershire sauce
- 0.5 tsp Dijon mustard
- 12 large romaine lettuce leaves
- 1 cup cherry tomatoes, halved
- 0.5 cup diced red onion
- 0.5 cup shaved Parmesan cheese for topping
- 2 tbsp fresh parsley, chopped
- 1 tbsp anchovy paste (optional but recommended)
Instructions
- 1
Pat the chicken breasts dry with paper towels and season both sides generously with garlic powder, smoked paprika, salt, and black pepper.
- 2
Heat olive oil in a large skillet over medium-high heat until shimmering, about 1 minute.
- 3
Place chicken breasts in the hot skillet and sear for 6-7 minutes per side, until the internal temperature reaches 165°F on a meat thermometer.
- 4
Transfer the cooked chicken to a cutting board and let it rest for 5 minutes before slicing into bite-sized pieces.
- 5
While the chicken rests, combine Greek yogurt, cottage cheese, lemon juice, minced garlic, Parmesan, Worcestershire sauce, Dijon mustard, and anchovy paste in a medium bowl, whisking until smooth and creamy.
- 6
Taste the dressing and adjust seasoning with additional salt, pepper, or lemon juice as needed.
- 7
Arrange the romaine lettuce leaves on a large serving platter, laying them flat to create a base for wrapping.
- 8
Distribute the sliced chicken evenly among the lettuce leaves, placing it slightly off-center to allow room for other toppings.
- 9
Spoon about 2 tablespoons of the Greek yogurt Caesar dressing onto each lettuce leaf, spreading it gently across the chicken.
- 10
Top each wrap with cherry tomatoes, diced red onion, and a generous handful of shaved Parmesan cheese.
- 11
Sprinkle fresh parsley over the assembled wraps for brightness and color.
- 12
Serve immediately, or roll up the lettuce leaves tightly and secure with toothpicks for easy handheld eating.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| Greek yogurt + cottage cheese dressing | Greek yogurt + silken tofu blended with lemon and garlic | Tofu adds creaminess and boosts protein to 45g per serving while keeping calories nearly identical; great for those with dairy sensitivities. |
| Chicken breast | Grilled salmon fillet (1.5 lbs) | Salmon delivers 45g of protein per serving plus omega-3 fatty acids for reduced inflammation; creates a richer, more luxurious wrap. |
| Romaine lettuce leaves | Butter lettuce or Bibb lettuce leaves | Softer, more delicate leaves that are easier to wrap without tearing; still low-carb and nutrient-dense. |
| Low-fat cottage cheese | Nonfat ricotta cheese | Ricotta blends more smoothly into the dressing while providing the same 15g protein boost; slightly lighter texture. |
| Fresh parsley | Fresh chives or green onions, thinly sliced | Chives add a subtle onion flavor that deepens the Caesar profile while maintaining the fresh, herbaceous finish. |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 4)
| Calories | 310 |
| Total Fat | 12g |
| Saturated Fat | 3g |
| Cholesterol | 78mg |
| Sodium | 580mg |
| Carbohydrates | 9g |
| Fiber | 2g |
| Sugar | 2g |
| Protein | 42g |
This recipe was extracted from the original video source using AI. Nutritional information is estimated and may vary. Not a substitute for professional dietary advice. As an Amazon Associate, AlmostChefs earns from qualifying purchases. Product links are affiliate links — they cost you nothing extra but help support the site. Read full disclaimer
