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Healthy High-Protein Chicken Caesar Wrap Recipe with Easy Parmesan Crisps

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A quick, protein-packed chicken Caesar wrap featuring a lighter homemade dressing and crunchy Parmesan crisps, perfect for a healthy and satisfying meal.

Ingredients

Scale
  • 2 boneless, skinless chicken breasts (about 12 oz / 340 g), sliced into strips
  • 4 whole wheat or spinach tortillas (8-inch / 20 cm diameter)
  • 2 cups fresh Romaine lettuce, chopped (about 100 g)
  • 3 tbsp Greek yogurt (plain, full-fat or low-fat)
  • 1 tbsp fresh lemon juice
  • 1 tsp Dijon mustard
  • 1 tsp Worcestershire sauce
  • 1 garlic clove, minced
  • 2 tbsp grated Parmesan cheese (plus extra for crisps)
  • Salt and freshly ground black pepper, to taste
  • ½ cup grated Parmesan cheese (about 50 g) for crisps
  • Optional: pinch of smoked paprika or black pepper for extra flavor
  • Olive oil or avocado oil for cooking chicken

Instructions

  1. Pat the chicken breasts dry and season lightly with salt and pepper.
  2. Heat 1 tbsp olive oil in a skillet over medium-high heat.
  3. Add the chicken strips in a single layer and cook for 4-5 minutes per side, until golden brown and cooked through (internal temperature 165°F / 74°C).
  4. Remove from heat and set aside to rest for 5 minutes.
  5. While the chicken cooks, sprinkle small mounds (about 1 tbsp each) of grated Parmesan cheese onto a parchment-lined baking sheet or lightly oiled skillet. Flatten slightly.
  6. If baking, place in a preheated oven at 375°F (190°C) for 5-7 minutes until golden and crisp. If pan-frying, cook over medium heat until edges turn golden, then flip briefly.
  7. Remove crisps and let cool on paper towels.
  8. In a bowl, whisk together Greek yogurt, lemon juice, Dijon mustard, Worcestershire sauce, minced garlic, and 2 tbsp grated Parmesan cheese.
  9. Season with salt and pepper to taste. Add a splash of water or milk if a thinner dressing is desired.
  10. Lay out the tortillas and spread 1-2 tbsp of the dressing evenly over each.
  11. Add a handful of chopped Romaine lettuce, then layer on the grilled chicken strips.
  12. Top with 2-3 Parmesan crisps, breaking some up if extra crunch is desired.
  13. Fold the sides in and roll tightly from the bottom up to enclose all the fillings.
  14. Optionally, toast the wrap in the skillet for 1-2 minutes per side to warm and seal it.
  15. Cut in half and serve immediately with extra dressing on the side if desired.

Notes

Do not overcrowd the pan when cooking chicken; cook in batches if needed. Watch Parmesan crisps closely to avoid burning. Warm tortillas slightly before rolling for easier handling. Keep dressing and crisps separate if prepping ahead to maintain freshness and crunch.

Nutrition

Keywords: chicken wrap, high-protein, healthy lunch, Caesar wrap, Parmesan crisps, quick meal, easy recipe, meal prep

Find it online: https://oracooks.com/healthy-high-protein-chicken-caesar-wrap-recipe-with-easy-parmesan-crisps/