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High-Protein Chicken Caesar Wrap: Easy 15-Minute Lunch Idea

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This High-Protein Chicken Caesar Wrap is a quick and easy lunch idea that comes together in just 15 minutes. Packed with creamy Greek yogurt dressing, juicy chicken, and crunchy romaine, it’s a satisfying and healthy meal perfect for busy weekdays or meal prep.

Ingredients

Scale
  • 2 cups cooked chicken breast, shredded or diced (rotisserie chicken works great)
  • 1/2 cup plain Greek yogurt (full-fat or 2%)
  • 1/4 cup Parmesan cheese, freshly grated
  • 1 teaspoon Dijon mustard
  • 1 tablespoon lemon juice, fresh squeezed
  • 1 small clove garlic, minced (or 1/2 teaspoon garlic powder)
  • 1/2 teaspoon anchovy paste (optional but recommended)
  • 2 cups romaine lettuce, chopped
  • 4 large flour tortillas (burrito-sized)
  • Salt and black pepper to taste
  • 1 teaspoon olive oil (for toasting tortillas, optional)

Instructions

  1. Make the dressing: In a mixing bowl, combine 1/2 cup Greek yogurt, 1/4 cup grated Parmesan, 1 teaspoon Dijon mustard, 1 tablespoon lemon juice, 1 minced garlic clove, and 1/2 teaspoon anchovy paste (if using). Whisk until smooth. Season with a pinch of salt and black pepper. Set aside.
  2. Prepare the chicken: If using rotisserie chicken, shred it with two forks or your hands to get about 2 cups. If cooking from scratch, season a chicken breast with salt and pepper, pan-sear for 5-6 minutes per side, then let rest for 5 minutes before chopping.
  3. Combine the filling: Add the shredded chicken to the bowl with the dressing. Stir until every piece is coated. The mixture should be creamy but not soupy—add more chicken if too wet or another tablespoon of yogurt if too dry.
  4. Prep the lettuce: Wash and dry the romaine thoroughly (use a salad spinner or pat dry with paper towels). Chop into thin strips, about 1/2 inch wide, to get 2 cups total.
  5. Warm the tortillas: Heat a dry skillet over medium heat. Place one tortilla in the pan for about 15 seconds per side until pliable and slightly warm. This prevents cracking when rolling.
  6. Assemble the wraps: Lay a warm tortilla flat on a cutting board. Spoon about 1/2 cup of the chicken mixture down the center, leaving about 2 inches at the top and bottom. Top with a handful of chopped romaine. Avoid overstuffing.
  7. Roll it up: Fold the bottom of the tortilla up over the filling, then fold in the sides. Roll tightly away from you, keeping the filling tucked in, with the seam on the bottom. Wrap tightly in foil or parchment paper if taking to work.
  8. Toast the outside (optional): Place the rolled wrap seam-side down in the same skillet over medium heat. Cook for about 2 minutes per side until golden and lightly crispy. This adds texture and helps seal the wrap.
  9. Slice and serve: Let the wrap rest for 1 minute, then slice diagonally with a sharp knife. Serve warm or at room temperature.

Notes

The biggest mistake is using wet lettuce—dry it thoroughly to avoid sogginess. For meal prep, store lettuce separately and assemble right before eating. Toasting the tortilla helps prevent sogginess and adds crunch. If using leftover chicken, ensure it’s not dry; add extra yogurt if needed. The dressing can be made up to 5 days ahead and flavors meld over time.

Nutrition

Keywords: chicken caesar wrap, high protein lunch, easy wrap recipe, meal prep lunch, 15 minute lunch, healthy chicken wrap

Find it online: https://cooksyla.com/high-protein-chicken-caesar-wrap-easy-15-minute-lunch-idea/