Chicken Caesar Salad Wrap (Macro-Friendly)
Classic Caesar salad flavors wrapped in a tortilla with grilled chicken, parmesan, and homemade lighter dressing. 42g protein per wrap.
Chicken Caesar Salad Wrap (Macro-Friendly)
Classic Caesar salad flavors wrapped in a tortilla with grilled chicken, parmesan, and homemade lighter dressing. 42g protein per wrap.
Nutrition Per Serving
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Ingredients
- 300g Chicken breast (grilled, sliced)
- 100g Romaine lettuce
- 30g Parmesan cheese
- 2 Large flour tortillas
- 3 tbsp Greek yogurt
- 1 tbsp Lemon juice
- 1 tsp Dijon mustard
- 1 clove (minced) Garlic
- ½ tsp Anchovy paste (optional)
Instructions
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1
Make lighter Caesar dressing
Whisk Greek yogurt with lemon juice, Dijon mustard, minced garlic, anchovy paste (if using), half the parmesan, and black pepper. This protein-packed dressing replaces the traditional mayo-heavy version.
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2
Prep ingredients
Chop romaine into thin ribbons. Slice grilled chicken into strips.
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3
Assemble wraps
Spread Caesar dressing over each tortilla. Layer romaine, sliced chicken, and remaining shaved parmesan.
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4
Roll and serve
Roll tightly, tucking in the ends. Cut in half on the diagonal for easy eating.
The Macro-Friendly Chicken Caesar Wrap
Caesar salad is one of those meals that sounds healthy but often isn't — traditional dressing is loaded with oil, egg yolks, and hidden calories. This chicken Caesar wrap keeps all the classic flavors you love — tangy, garlicky, savory, cheesy — while using a Greek yogurt-based dressing that adds protein instead of empty fat calories.
With 42g of protein and 460 calories, it's one of the most satisfying lunches you can make. The tortilla wrap makes it portable and mess-free, perfect for eating at your desk or on the go.
Frequently Asked Questions
How is this healthier than a regular Caesar salad?
Traditional Caesar dressing uses raw egg yolks and lots of oil — around 150 calories per 2 tbsp. This Greek yogurt version has about 30 calories for the same amount, plus extra protein. Same tangy, garlicky flavor with a fraction of the fat.
Can I make the dressing ahead of time?
Yes! It keeps in the fridge for up to 5 days and actually improves as the garlic and lemon flavors develop. Make a big batch and use it for salads, wraps, and dipping all week.
How do I keep the wrap from getting soggy?
Pat the lettuce completely dry after washing, and spread the dressing on the tortilla (not the lettuce). If meal prepping, store the dressing separately and add it right before eating.
Can I make this gluten-free?
Use a gluten-free tortilla or large collard green leaves as the wrap. Collard greens add a nice crunch and hold up surprisingly well. Just blanch them for 30 seconds to make them pliable.
How can I add crunch without croutons?
Toast some pumpkin seeds or sunflower seeds in a dry pan for 2 minutes and sprinkle them in. They add a satisfying crunch plus healthy fats, without the refined carbs of traditional croutons.
Did you make this recipe?
Please let us know how it turned out for you! Share a picture on Instagram with the hashtag #aimealplan.
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