Power-Packed Grilled Chicken Caesar Wrap — 42g Protein Per Serving
High-protein grilled chicken Caesar wrap with Greek yogurt dressing — 42g protein per serving. Easy 30-minute meal prep recipe.
Ingredients
- 1.5 lbs boneless, skinless chicken breast (about 2 large breasts)
- 2 tbsp olive oil
- 1 tsp kosher salt
- 0.5 tsp freshly cracked black pepper
- 0.5 tsp garlic powder
- 0.5 tsp smoked paprika
- 1 cup nonfat Greek yogurt
- 0.25 cup grated Parmigiano-Reggiano cheese
- 2 tbsp fresh lemon juice
- 1 tbsp Dijon mustard
- 2 cloves garlic, minced
- 1 tsp Worcestershire sauce
- 4 large whole wheat tortillas (10-inch)
- 4 cups fresh romaine lettuce, chopped
- 1 cup cherry tomatoes, halved
- 0.5 cup diced red onion
- 4 tbsp shredded Parmigiano-Reggiano for topping
Instructions
- 1
Pat the chicken breasts dry with paper towels to remove surface moisture, which helps them brown evenly.
- 2
Season both sides of each chicken breast generously with kosher salt, cracked pepper, garlic powder, and smoked paprika.
- 3
Heat 2 tablespoons of olive oil in a large skillet over medium-high heat until shimmering, about 2 minutes.
- 4
Place the seasoned chicken breasts in the hot skillet and sear without moving them for 6-7 minutes until golden brown on the first side.
- 5
Flip the chicken carefully and cook the second side for another 6-7 minutes until the internal temperature reaches 165°F when measured at the thickest part with an instant-read thermometer.
- 6
Transfer the cooked chicken to a clean cutting board and let it rest for 5 minutes before slicing into 0.5-inch thick strips.
- 7
While the chicken rests, whisk together the Greek yogurt, minced garlic, Dijon mustard, lemon juice, Worcestershire sauce, and 0.25 cup of grated Parmigiano-Reggiano in a medium bowl until smooth and well combined.
- 8
Taste the dressing and adjust seasoning with additional salt and pepper as needed.
- 9
Warm the whole wheat tortillas in a dry skillet over medium heat for about 30 seconds per side, or wrap them in a damp paper towel and microwave for 20 seconds to make them pliable.
- 10
Lay out one warm tortilla on a clean surface and spread 3 tablespoons of the Greek yogurt Caesar dressing across the center.
- 11
Layer one-quarter of the chopped romaine lettuce down the center of the tortilla, followed by one-quarter of the sliced chicken breast.
- 12
Top the chicken with one-quarter each of the halved cherry tomatoes, diced red onion, and an additional tablespoon of shredded Parmigiano-Reggiano.
- 13
Roll the tortilla tightly from one side, tucking in the sides as you go to contain the filling, then wrap the bottom half of foil or parchment paper around the lower portion for easy holding.
- 14
Repeat the assembly process with the remaining three tortillas and filling ingredients.
- 15
Serve immediately while the wraps are still warm, or wrap tightly in foil and refrigerate for up to 4 days for meal prep.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| Nonfat Greek yogurt | Full-fat Greek yogurt (2% or higher) | Adds richness and creaminess to the dressing while maintaining high protein content; nonfat versions can taste thin. |
| Whole wheat tortillas | High-protein tortillas (Mission or similar brand with 8-10g protein per tortilla) | Boosts total protein per wrap to 48-50g while adding fiber and keeping carbs lower than standard whole wheat. |
| Parmigiano-Reggiano cheese | Pecorino Romano cheese | Delivers a sharper, more assertive flavor that pairs beautifully with Greek yogurt dressing; equally high in protein. |
| Romaine lettuce | Spinach or mixed greens with arugula | Spinach and arugula offer more micronutrients, iron, and antioxidants while adding peppery flavor without extra calories. |
| Chicken breast | Grilled salmon fillet or rotisserie chicken thigh meat | Salmon adds omega-3 fatty acids and maintains protein while improving inflammation markers; thigh meat offers more flavor if you find breast dry. |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 4)
| Calories | 520 |
| Total Fat | 16g |
| Saturated Fat | 5g |
| Cholesterol | 95mg |
| Sodium | 780mg |
| Carbohydrates | 42g |
| Fiber | 7g |
| Sugar | 3g |
| 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
