Chicken Caesar Wraps
Garlicky seared chicken, crisp romaine and parmesan tossed in creamy Caesar dressing and rolled up in low-carb tortillas. A packable lunch or a 25-minute dinner.
Nutrition per serving
1 wrap- Net carbs
- 6.1g
- Calories
- 442kcal
- Protein
- 42g
- Fat
- 25g
- Total carbs
- 22 g
- Fiber
- 16 g
Calculated from USDA FoodData Central values for each ingredient (optional ingredients excluded). Brands vary — check your labels if you track closely.
Ingredients
Gluten-free lettuce wraps: Big romaine leaves stand in for the tortillas, so the wraps are gluten-free and even lower in carbs. Messier, but crunchy and fresh.
- Skip warming tortillas. Spoon the dressed chicken salad into the largest romaine leaves, doubling them up for strength, and fold to eat.
Shrimp Caesar wraps: Garlicky seared shrimp in place of chicken — a lighter wrap that cooks in about 4 minutes.
- Season the shrimp the same way and sear them in a single layer 1–2 minutes per side, until pink and opaque. Halve them lengthwise so they roll up neatly.
Chicken bacon Caesar: Crisp, smoky bacon crumbled through the salad makes the wraps heartier and saltier — a deli-counter favorite.
- Toss the crumbled bacon with the romaine, chicken and dressing before rolling.
- Chicken
- Wraps
- Chicken
- Wraps
- Chicken
- Wraps
- Chicken
- Wraps
- Also add
Estimated cost $11.25 for 4 servings ($2.81 each) · how we estimate
Instructions
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Pound the thick end of the chicken to an even ¾ inch (2 cm) and season with the garlic powder, salt and pepper.
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Heat the oil in a skillet or grill pan over medium-high heat. Cook the chicken 5–6 minutes per side, until golden and 165°F (74°C) in the thickest part. Rest 5 minutes, then slice into thin strips.
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In a large bowl, toss the romaine with the dressing, lemon juice and most of the parmesan until every leaf is coated. Add the chicken and toss again.
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Warm the tortillas 10–15 seconds per side in a dry skillet (or 10 seconds in the microwave) so they roll without cracking.
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Pile a quarter of the filling down the center of each tortilla, sprinkle with the remaining parmesan, fold in the sides and roll up tightly. Cut in half on the diagonal and serve.
Tips for success
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Homemade Caesar dressing tastes brighter than bottled. Most creamy bottled Caesars are low in carbs, but check the label for sugar. - For lunchboxes, wrap each one tightly in parchment or foil. The dressing softens the lettuce after about 4 hours, so pack it on the side if you are making them the night before.
- Add crunch with crumbled parmesan crisps or a few keto croutons.
Nice to have, not needed
- A vegetable peeler shaves parmesan into big, salty flakes — grated parmesan works just as well.
Storage & meal prep
- Best eaten fresh
Reheat: Serve cold or at room temperature.
Prep tip: Cook and slice the chicken up to 4 days ahead and keep the romaine and dressing separate; rolling a fresh wrap takes 2 minutes.
Assembled wraps are best within 4 hours. Refrigerate the cooked chicken up to 4 days with the romaine and dressing kept separate, and roll the wraps just before eating.
Variations
3 variations, each with its own ingredients and macrosGluten-free lettuce wraps
SwapBig romaine leaves stand in for the tortillas, so the wraps are gluten-free and even lower in carbs. Messier, but crunchy and fresh.
- low-carb tortillas (8 inch / 20 cm) → large romaine leaves
2.5 g net · 378 kcal · 37 g protein · 23 g fat · ≈$2.48 per serving (−3.6 g net carbs vs the original)
Shrimp Caesar wraps
ProteinGarlicky seared shrimp in place of chicken — a lighter wrap that cooks in about 4 minutes.
- boneless skinless chicken breast → large shrimp
6.1 g net · 392 kcal · 38 g protein · 22 g fat · ≈$4.63 per serving (same net carbs as the original)
Chicken bacon Caesar
FlavorCrisp, smoky bacon crumbled through the salad makes the wraps heartier and saltier — a deli-counter favorite.
- + 4 slices cooked bacon
6.3 g net · 489 kcal · 45 g protein · 29 g fat · ≈$2.96 per serving (+0.2 g net carbs vs the original)
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