High Protein Chicken Wraps

These high-protein chicken Caesar wraps bring together crispy breaded chicken breast chunks, light Caesar dressing, crunchy Parmesan crisps, and fresh romaine all wrapped in soft high-protein tortillas. With each wrap packing 27 grams of protein and plenty of fiber while staying low in calories, they make a perfect quick lunch or snack that satisfies hunger without weighing you down.

I first made these wraps when I wanted something healthy but filling after a busy week. Now I find myself keeping the ingredients on hand for a go-to meal that everyone enjoys.

Ingredients

• Kirkland Lightly Breaded Chicken Breast Chunks: crispy and easy to cook from frozen alternatives include Tyson or Perdue for similar results. Look for chunks that promise a good breading-to-chicken ratio for texture
• Romaine Lettuce: adds crunch and freshness select firm leaves with vibrant green color to avoid bitterness
• Parmesan Crisps: provide a crunchy texture and extra protein opt for freshly packaged crisps for best crunch
• Shaved Parmesan Cheese: for a rich, nutty finish quality Parmesan will have a fragrant aroma and hard texture
• Bolthouse Farms Creamy Caesar Dressing: low calorie but creamy and flavorful you can substitute with any light Caesar dressing but watch calories
• Mission Carb Balance Tortillas: these offer extra protein and lower net carbs choose tortillas that are pliable and lightly toasted before wrapping

Step-by-Step Instructions

Sauté and Cook the Chicken:

Bake or air fry the frozen chicken breast chunks according to package instructions. I like to extend the bake time by a few minutes to get them extra crispy on the outside. Let them cool slightly so the lettuce doesn’t wilt.

Prep the Fillings:

Chop romaine lettuce into bite-sized pieces. Break parmesan crisps into small chunks or substitute with croutons. Combine the cooled chicken chunks, lettuce, parmesan crisps, shaved Parmesan, and Caesar dressing in a mixing bowl. Stir gently to coat everything evenly without losing the crisp texture.

Warm the Tortillas:

Heat tortillas in a dry pan over medium heat for about 20 to 30 seconds or warm in the microwave wrapped in a damp paper towel for 10 to 20 seconds. You want the tortillas soft enough to roll but not hot, to keep the filling fresh.

Assemble and Seal the Wraps:

Place an even amount of filling onto each tortilla. Roll tightly like a burrito to seal in the filling. If warmed in a pan, flip the sealed side down for 20 to 30 seconds to help secure the wrap.

Slice and Serve:

Cut wraps in half to release steam and improve presentation. Serve immediately with extra dressing if desired or pair with protein-rich chicken chips for a crunchy side.

Save

My favorite part is the parmesan crisps which add serious texture and a burst of flavor. One afternoon, my kids couldn’t stop reaching into the bowl of filling as I assembled the wraps – proof that the combo is an instant hit.

Storage Tips

Wrap leftovers tightly in foil or plastic wrap and refrigerate for up to three days. The tortillas can get a little soft, so toast them briefly before eating. Avoid freezing assembled wraps as the lettuce will lose its crispness but cooked chicken chunks freeze well on their own.

Ingredient Substitutions

If you don’t have parmesan crisps try toasted breadcrumbs or crunchy croutons for a similar crunch. Romaine lettuce can be swapped for kale or cabbage for a different texture and extra nutrients. Substitute the Bolthouse Farms dressing with a homemade Caesar lightened with Greek yogurt or use your favorite low-calorie Caesar.

Serving Suggestions

These wraps pair well with a crisp side salad or protein-rich chips made from chicken or vegetables. A cold glass of sparkling water with lemon or light iced tea complements the fresh flavors nicely. For a heartier meal, serve alongside roasted sweet potatoes or a quinoa salad.

Cultural Context

Chicken Caesar salads and wraps have been a popular American take on the classic Caesar salad, designed to make eating on the go easier without losing the beloved flavors. Using frozen chicken chunks is a modern convenience that keeps prep quick. Parmesan crisps in place of croutons are a newer twist adding crunch without the carbs.

Recipe FAQs

→ What type of chicken works best in these wraps?

Lightly breaded frozen chicken breast chunks provide a crispy texture and convenience, but unbreaded grilled chicken can also be used for a leaner option.

→ Can I substitute the parmesan crisps?

Yes, croutons or toasted breadcrumbs are good alternatives that add crunch and complement the creamy dressing and chicken well.

→ How should the tortillas be warmed before assembly?

Warm tortillas briefly in a pan over medium heat or microwave wrapped in a damp paper towel until pliable, ensuring they are not too hot to avoid wilting the filling.

→ Is it necessary to let the chicken cool before mixing?

Allowing the chicken to cool prevents the romaine lettuce from wilting and keeps the wrap crisp and fresh.

→ What greens can be used besides romaine?

Chopped kale, cabbage, or Brussels sprouts can be substituted for romaine to vary texture and nutrition.

→ How can I boost the protein content further?

Adding chicken chips on the side or opting for high-protein tortillas helps increase protein while keeping the meal balanced.