This grilled chicken Caesar wrap has become my go-to lunch when I need something satisfying but not too heavy. The combination of tender grilled chicken, crisp romaine, and creamy Caesar dressing wrapped up in a soft tortilla just hits the spot every time. At only 186 calories per wrap, it’s one of those rare dishes that fills you up without weighing you down.
Table of contents
Grilled Chicken Caesar Wrap (Easy & Healthy Lunch Recipe)
A satisfying, low-calorie wrap with grilled chicken, romaine lettuce, and creamy Caesar dressing - perfect for lunch or light dinner.
Ingredients
- 6 Carb Wise Garden Veggie wraps
- 4 tablespoons creamy Caesar dressing
- 2 medium chicken breasts with skin
- 0.2 cup grated Parmesan cheese
- 80g small red onion (about 1 onion)
- 1 medium tomato on the vine
- 6 leaves romaine lettuce hearts (85g)
Instructions
- Preheat grill or grill pan to medium-high heat.
- Season chicken breasts and grill for 6-7 minutes per side until golden and cooked through.
- Let chicken rest for 3 minutes, then slice into strips.
- Chop red onion and dice tomato while chicken rests.
- Wash and dry romaine lettuce leaves thoroughly.
- Lay out veggie wrap and spread 2 teaspoons Caesar dressing down the center.
- Layer sliced chicken, Parmesan cheese, chopped onion, diced tomato, and romaine lettuce.
- Fold bottom of wrap up, then fold in sides and roll tightly.
- Serve immediately or wrap in foil for meal prep.
Notes
- Use rotisserie chicken to save time - just warm it up first
- Make wraps ahead but keep components separate until serving
- For extra crunch, add a few crushed croutons
Nutrition Information:
Yield:
6Serving Size:
1Amount Per Serving: Calories: 186Total Fat: 6gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 4gCholesterol: 60mgSodium: 334mgCarbohydrates: 9gFiber: 8gSugar: 2gProtein: 23g
Nutrition info is an estimate based on typical ingredients and portions - I calculate these to give you a helpful starting point! For specific dietary needs or accurate counts, I recommend double-checking with your favorite nutrition app or talking to a health professional. You can read more about my approach to nutrition info at notetherecipe.com/disclaimer
What You’ll Need
Here’s everything you need to make these satisfying wraps:
- 6 Carb Wise Garden Veggie wraps (or your favorite low-carb tortillas)
- 2 medium chicken breasts with skin
- 4 tablespoons creamy Caesar dressing
- 1/5 cup grated Parmesan cheese
- 1 small red onion (about 80g)
- 1 medium vine tomato
- 6 leaves romaine lettuce hearts
- Salt and pepper for seasoning
- Grill or grill pan
Detailed Cooking Instructions
Time needed: 27 minutes
Easy grilled chicken Caesar wrap with fresh vegetables and creamy dressing.
- Grill the chicken
Season chicken breasts with salt and pepper. Grill over medium-high heat for 6-7 minutes per side until golden and internal temperature reaches 165°F.
- Prep vegetables
While chicken rests, chop red onion finely and dice tomato. Wash romaine lettuce and pat completely dry with paper towels.
- Slice chicken
Let chicken rest for 3 minutes, then slice into thin strips. This keeps the chicken juicy and makes it easier to wrap.
- Assemble wraps
Lay wrap flat and spread 2 teaspoons Caesar dressing down the center. Layer chicken, Parmesan, onion, tomato, and romaine leaves.
- Roll and serve
Fold bottom edge up over filling, fold in sides, then roll tightly. Cut in half diagonally and serve immediately.
Tips & Tricks
- Save time by using rotisserie chicken – just warm it up in a skillet first for better flavor.
- Make sure your lettuce is completely dry or your wrap will get soggy within minutes.
- Don’t overstuff the wraps – less filling means they’ll actually stay rolled up when you eat them.
- For meal prep, wrap each one individually in foil and they’ll keep in the fridge for up to 2 days.
- Add a handful of crushed croutons right before rolling for extra crunch that my kids absolutely love.
- If you’re grilling chicken anyway, make extra! I use the leftovers for my grilled lemon herb chicken skewers later in the week.
You Might Also Like
If you’re loving these Caesar wraps as much as my family does, you’ll definitely want to try my garlic chicken wraps – they’re another weeknight favorite that disappears fast around here! For something a bit heartier, my chicken power bowl with roasted veggies gives you all that grilled chicken goodness in bowl form.
Frequently Asked Questions
A grilled chicken Caesar wrap typically contains grilled chicken breast, romaine lettuce, Caesar dressing, Parmesan cheese, and sometimes tomatoes and onions, all wrapped in a tortilla.
Grilled chicken Caesar wraps can be quite healthy, especially when using low-carb tortillas and light Caesar dressing. This version has only 186 calories and 22g protein per wrap.
The calories in a chicken Caesar wrap vary by ingredients, but this recipe contains 186 calories per wrap using low-carb tortillas and measured portions of dressing.
The Caesar dressing and romaine lettuce are what make it a Caesar wrap. The creamy, tangy dressing with its signature anchovy and Parmesan flavors defines this classic combination.
Variations & Add-Ins
- Make it low-carb by using large romaine leaves instead of tortillas for a true lettuce wrap experience.
- Add crispy bacon bits for that classic Caesar salad flavor – just crumble 2-3 strips over the filling.
- Try a spicy version by mixing hot sauce into your Caesar dressing or adding sliced jalapeños.
- For a vegan twist, substitute grilled tofu or chickpeas for chicken and use vegan Caesar dressing.
- Make it heartier by adding avocado slices – they pair beautifully with the Caesar flavors.
Dietary Notes
| Diet | Friendly? | Adjustments |
|---|---|---|
| Gluten-Free | Yes | Use certified gluten-free tortillas |
| Dairy-Free | No | Use dairy-free Caesar dressing and nutritional yeast |
| Vegan | No | Replace chicken with grilled tofu, use vegan Caesar |
| Keto | Yes | Already keto-friendly with low-carb wraps |
| Nut-Free | Yes | Check Caesar dressing ingredients for nuts |
Storage, Freezing & Reheating
- Fridge: Assembled wraps keep 1-2 days wrapped in foil, but components stay fresh 3-4 days stored separately.
- Freezer: Don’t freeze assembled wraps – the lettuce gets soggy. Freeze cooked chicken for up to 3 months.
- Make-ahead: Cook chicken up to 3 days ahead and store in the fridge for quick assembly.
- Best practice: For meal prep, pack components separately and assemble just before eating.
- Reheating: Warm leftover chicken in the microwave for 30 seconds before assembling fresh wraps.
- Bonus tip: That leftover grilled chicken is perfect for my asparagus pasta salad the next day!
Save This Recipe for Later
This grilled chicken Caesar wrap has become such a lifesaver for busy weekday lunches – I hope it becomes one of your go-tos too! Save it to your Pinterest board so you can find it when you need a quick, healthy meal.
More Healthy Family Favorites
Since you’re here looking for healthy lunch ideas, I think you’d really love some of my other go-to recipes! My bunless BBQ bacon burgers are perfect when you want something satisfying but lighter – trust me, you won’t even miss the bun. They’ve become my favorite way to treat myself while still keeping things healthy.