If you're looking for a high-protein, low-calorie meal that's quick, satisfying, and perfect for meal prep, these Smashed Chicken Caesar Wraps are a must-try. Packed with 31 grams of protein per wrap, this healthier twist on the classic Caesar wrap features lean ground chicken, crisp romaine lettuce, homemade Greek yogurt Caesar dressing, and freshly grated Parmesan—all wrapped in a low-calorie tortilla.
Whether you're trying to lose weight, build muscle, or simply enjoy healthier meals, this easy recipe comes together in under 20 minutes.
Why You'll Love These Chicken Caesar Wraps
High in protein (31g per wrap)
Low in calories (268 calories)
Ready in about 20 minutes
Great for meal prep
Creamy homemade Caesar dressing
Family-friendly and satisfying
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Ingredients
For the Smashed Chicken Wraps
1 lb (454g) lean ground chicken
4 medium low-calorie tortillas
Garlic powder
Salt
Black pepper
Finely grated Parmesan cheese
High-Protein Caesar Dressing
1/2 cup (120g) nonfat Greek yogurt
2 tbsp lemon juice
2 garlic cloves, minced
2 tbsp grated Parmesan cheese
1 tsp Dijon mustard
1 anchovy fillet
1 tbsp light mayonnaise
1/2 tsp Worcestershire sauce
1–2 tbsp water
Black pepper
Pinch of salt
Toppings
Chopped romaine lettuce
Freshly grated Parmesan cheese
Homemade Caesar dressing
How to Make Smashed Chicken Caesar Wraps
Step 1
Divide the ground chicken into four equal portions. Place one portion onto each tortilla and spread it into a thin, even layer.
Step 2
Season the chicken with garlic powder, salt, and black pepper.
Step 3
Heat a lightly oiled skillet over medium-high heat. Place the tortilla chicken-side down and cook until the chicken is fully cooked and golden brown.
Step 4
Flip the wrap so the tortilla is on the bottom.
Step 5
Top with chopped romaine lettuce, drizzle with the homemade Caesar dressing, and sprinkle with freshly grated Parmesan.
Step 6
Fold the wrap in half, slice if desired, and enjoy immediately.
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Nutrition (Per Wrap)
Calories: 268
Protein: 31g
Carbohydrates: 17g
Fat: 8g
Meal Prep Tips
Prepare the Caesar dressing up to 4 days in advance.
Store cooked chicken wraps separately from the lettuce to keep everything fresh.
Assemble just before eating for the best texture.
Great for lunch boxes, meal prep, or quick weeknight dinners.
Frequently Asked Questions
Can I use chicken breast instead of ground chicken?
Yes. Finely chopped or shredded chicken breast works well, though the smashed method creates the best texture.
Can I make this recipe gluten-free?
Absolutely. Simply use your favorite gluten-free tortilla.
How long does the dressing last?
Store the homemade Greek yogurt Caesar dressing in an airtight container in the refrigerator for up to 4 days.
Can I add extra vegetables?
Yes. Tomatoes, cucumbers, red onions, avocado, or sliced peppers make excellent additions.
Final Thoughts
These High-Protein Smashed Chicken Caesar Wraps deliver everything you want in a healthy meal—crispy, juicy chicken, crunchy romaine, creamy homemade Caesar dressing, and plenty of protein without excess calories. They're ideal for busy weekdays, meal prep, weight-loss goals, and anyone looking for a delicious, nutritious lunch or dinner.
Try this recipe once, and it might become your new favorite healthy wrap!