Ingredients

Scale

(Serves 4)

Grilled chicken:

1½ lbs boneless chicken breasts
1 tbsp olive oil
Salt & black pepper

Caesar dressing (you love creamy textures!):

½ cup mayonnaise (or Greek yogurt for high-protein)
2 tbsp grated Parmesan cheese
1 tbsp lemon juice
1 tsp Dijon mustard
1 garlic clove, minced
2–3 anchovy fillets, minced (or 1 tsp fish sauce—you won’t taste fish!)
Freshly cracked black pepper

Wrap fillings:

4 large flour tortillas (or low-carb/lettuce wraps)
4 cups chopped romaine lettuce
½ cup shaved Parmesan cheese
½ cup croutons (or pork rinds for keto)
Optional: Sliced tomato or avocado

Instructions

1. Cook chicken:

Season chicken with salt, pepper, and olive oil.
Grill or pan-sear over medium-high heat 6–7 minutes per side until 165°F. Rest 5 minutes; slice thinly.

2. Make Caesar dressing:

Whisk mayo, Parmesan, lemon juice, Dijon, garlic, anchovies/fish sauce, and pepper until smooth.

3. Warm tortillas:

Heat tortillas in a dry skillet or microwave (15 sec) until pliable.

4. Assemble wraps:

Spread 1–2 tbsp Caesar dressing on each tortilla.
Layer: romaine → sliced chicken → shaved Parmesan → croutons → extras (tomato/avocado).
Fold sides in; roll tightly from bottom to top.

5. Optional crisp:

Skillet method: Heat 1 tsp oil; sear wraps seam-side down 2–3 minutes per side until golden.
Air fryer: 375°F (190°C) for 4–5 minutes, flipping halfway.

💡 Pro Tips for Perfection:
✅ Don’t overfill—too much = bursting wraps. Keep fillings centered!
✅ Low-sodium mastery (you love this!):
→ Use reduced-sodium Parmesan + skip added salt in chicken
→ Boost flavor with extra lemon zest, garlic, and black pepper
✅ Blood sugar friendly (you love this!):
→ Use whole-grain or protein-rich tortillas
→ Or go wrap-less: serve as a bowl over cauliflower rice
→ Net carbs: ~22g/wrap
✅ Low-carb/keto option (you love this!):
→ Swap tortillas for large butter lettuce leaves or collard greens
→ Use pork rinds instead of croutons
→ Increase healthy fats: extra avocado + 1 tbsp olive oil in dressing
→ Net carbs drop to ~8g/serving
✅ High-protein boost (you love this!):
→ Use Greek yogurt in dressing (+8g protein/wrap)
→ Add 2 slices turkey bacon (+6g protein)
✅ Make ahead: Cook chicken 2 days ahead; assemble wraps just before serving.

Prep Time & Nutrition (per wrap):