If you love a classic chicken Caesar but want something lighter, higher in protein, and easy enough to eat on the go, then this High Protein Chicken Caesar Wrap is the one to make. Juicy air-fried chicken breast and crispy bacon medallions, packed into a wholemeal wrap with my homemade healthy Cesar dressing made with Greek yogurt and some crispy lettuce. The extra layer of cottage cheese adds even more protein and you can't even taste it!
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I love a chicken Caesar wrap. It's one of my go-to pub lunch orders, and I love making this high protein version at home.
The homemade Caesar dressing gives you all the flavour of the classic version, but with a lighter, protein-rich twist as it's made with Greek yogurt. Wrapped up in a wholemeal tortilla for extra fibre too.
We love these as a quick and easy lunch (especially if using leftover chicken), but we also make mini versions for the kid's lunch boxes.
This wrap has a little bit of everything and is ready in just 20 minutes if cooking the chicken from fresh. But it could be done in as little as 5 minutes if using leftovers.
Looking for more high protein lunch recipes? Why not try these simple Cottage Cheese Bagels, our delicious Black Bean and Chipotle Chicken Fajita Bowls or our easy Salmon Quinoa Bowl?
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Ingredients and Substitutions
A full ingredients list, along with US Customary and Metric measurements, can be found in the recipe card at the end of this post.
- Tortilla Wraps - We used large (burrito style) wholemeal wraps, as they add extra fibre to this. You could use smaller ones of you prefer, but you won't be able to fit in as much filling.
- Caesar Dressing - These wraps use my Homemade Healthy Caesar Salad Dressing. Use 2 servings of it.
- Chicken - A boneless and skinless chicken breast.
- Bacon - This uses bacon medallions to keep it leaner. You could use turkey bacon if you prefer.
- Lettuce - Something with crunch like romaine, little gem or iceberg.
- Cucumber and Tomato - I know these aren't traditional in a Caesar salad, but any way to add a bit of plant diversity.
- Cottage Cheese - This is what gives it even more of a protein boost. If you aren't a cottage cheese fan, you honestly can't taste it - it just makes it creamy. If you don't like the texture (which you can't notice when it's all mixed up), you could blend it first and then spread it on the wrap.
- Parmesan cheese - This is optional as it's already in the dressing, but it does add a lot of extra flavour.
Variations
Spicy - Add a pinch of chilli flakes to the dressing or drizzle in a little hot sauce before rolling the wraps. Sriracha is a good addition, or even hot honey for a twist.
Crunch - For extra crunch, add sliced red onion or a handful of crouton crumbs just before serving. Homemade Pickled Red Onions are good too.
Protein - For a different protein option, swap the chicken breast for cooked turkey, grilled chicken thighs, or even leftover roast chicken. You could use roasted chickpeas if you wanted a vegetarian version.
How To Make a High Protein Chicken Caesar Wrap
Step 1
Cook the chicken breast and bacon. We air fried ours by cooking the chicken for 20 minutes and the bacon for 3 minutes, both at 200°C/400°F.
Once cooked, chop the chicken and bacon into small pieces.
Step 2
Once cooked, chop the chicken and bacon into small pieces.
Step 3
Put the lettuce into a mixing bowl and add the Caesar dressing. Mix well to coat all of the lettuce.
Step 4
Heat the wrap in a large flat pan for 20 seconds each side.
Step 5
Spread the cottage cheese over the wrap. Top with the dressed lettuce then the chopped chicken and bacon. Finished with the cucumber, tomato and Parmesan.
Step 6
Tightly roll everything up. Slice in half and serve.
Serving Suggestions
These chicken Caesar wraps are filling enough to serve on their own, especially for lunch, but they also work well with simple sides.
Serve them with Air Fryer Potato Wedges for a heartier dinner. They are also great with vegetable sticks, a bowl of soup, or a side of fruit for an easy packed lunch. For a lighter plate, serve half a wrap with extra dressed salad on the side.
If you are making them for a family meal (my kids are actually big fans of these), slice each wrap in half and serve with Air Fryer Corn on the Cob, Baked Sweet Potato Chips, or a simple green salad.
High Protein Chicken Caesar Wraps Meal Prep and Storage
Meal Prep - Cook the chicken and bacon in advance, let them cool, and keep them in airtight containers in the refrigerator. Mix the dressing and store it separately. Chop the lettuce, cucumber, and tomatoes and keep them chilled in another container. When you are ready to eat, simply toss the salad with the dressing and assemble the wraps fresh.
Store - If you need to fully assemble the wraps in advance, try to avoid adding too much dressing and pat the veggies dry first so the wraps stay fresher for longer.
Assembled high protein chicken Caesar wraps are best eaten on the day they are made, but they can be kept in the fridge for up to 24 hours if wrapped tightly. They may soften slightly as they sit.
Dannii's Top Tips
- Don't overfill the wraps or they will be difficult to roll and may split. A tightly packed but manageable filling works best.
- Let the chicken rest before chopping so it stays juicy. Cutting it too soon can cause it to lose moisture.
- Dress the lettuce mixture just before assembling for the freshest texture. If the salad sits in the dressing for too long, the wrap can become soft.
- Warming the wraps for a few seconds makes a big difference and helps prevent tearing when rolling.
More Wrap Recipes
If you've tried this high-protein chicken Caesar wrap, let us know how you got on in the comments below.
Tag us in your creations on Instagram @hungryhealthyhappy - Use the hashtag #hungryhealthyhappy too.
Recipe
High Protein Chicken Caesar Wrap {42g Protein}
Ingredients
- 220 g (7.75 oz) Chicken breast
- 2 Bacon medallions
- 1 head Romaine lettuce
- 2 portion Caesar salad dressing
- 2 Whole wheat tortilla wraps
- 50 g (0.25 cup) Fat free cottage cheese
- 50 g (1.75 oz) Cucumber - diced
- 2 Tomatoes - diced
- 5 g (0.25 oz) Parmesan - grated
Instructions
- Cook 220 g Chicken breast and 2 Bacon medallions. We air fried ours by cooking the chicken for 20 minutes and the bacon for 3 minutes, both at 200°C/400°F.
- Once cooked, chop the chicken and bacon into small pieces.
- Put 1 head Romaine lettuce (chopped) into a mixing bowl and add 2 portion Caesar salad dressing. Mix well to coat all of the lettuce.
- Dry fry 2 Whole wheat tortilla wraps for 20 seconds each side.
- Spread 50 g Fat free cottage cheese over the wrap. Top with the dressed lettuce then the chopped chicken and bacon. Finished with 50 g Cucumber, 2 Tomatoes and 5 g Parmesan (grated).
- Tightly roll everything up. Slice in half and serve.
Recipe Tips
- Don't overfill the wraps or they will be difficult to roll and may split. A tightly packed but manageable filling works best.
- Let the chicken rest before chopping so it stays juicy. Cutting it too soon can cause it to lose moisture.
- Dress the lettuce mixture just before assembling for the freshest texture. If the salad sits in the dressing for too long, the wrap can become soft.
- Warming the wraps for a few seconds makes a big difference and helps prevent tearing when rolling.
Nutritional Information
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The nutritional information provided is approximate and is calculated using online tools. Information can vary depending on various factors, but we have endeavoured to be as accurate as possible.
As all appliances vary, cooking times are a guide. Please note that by changing the serving size, the cooking time may also need to be altered.
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