High Protein Chicken Wraps

These high protein chicken Caesar wraps are a quick and satisfying meal packed with flavor and texture. Made with frozen lightly breaded chicken breast chunks, creamy yet low-calorie Caesar dressing, crunchy parmesan crisps, and crisp romaine lettuce, each wrap delivers a hearty 27 grams of protein and plenty of fiber while keeping calories low. Perfect for a busy weeknight or a filling lunch, these wraps come together with ease and a satisfying crunch.

I first tried these wraps when I discovered Kirkland’s lightly breaded chicken breast chunks and they quickly became a household favorite. Now I often make a batch of the filling to keep in the fridge for a fast, protein-packed meal anyone can grab.

Ingredients

• Kirkland Lightly Breaded Chicken Breast Chunks: great for crispy chicken without the hassle alternatives from Just Bare, Tyson, Perdue, or Trader Joe’s work well too
• Bolthouse Farms Creamy Caesar Dressing: a lighter dressing option with half the calories of traditional Caesar dressings adds that classic tangy flavor
• Mission Carb Balance Tortillas: these low carb tortillas hold up well without getting soggy you can also use any flour wrap or protein tortillas for added nutrition
• Parm Crisps: a high protein substitute for croutons that adds crunch and sharp parmesan flavor
• Shaved Parmesan Cheese: adds richness and pairs beautifully with the dressing and crisps
• Romaine Lettuce: crisp and fresh for the perfect crunch, though other greens like kale or cabbage can be used as well

Step-by-Step Instructions

Sauté the Chicken Chunks:

Bake or air fry the frozen chicken breast chunks according to package instructions. For extra crispiness, I always add a few minutes to the cooking time. This gives the wraps the perfect crunchy texture that makes all the difference.

Prepare the Filling:

While the chicken is cooking, chop the romaine lettuce into bite-sized pieces and shave or crumble the parmesan cheese. Add the parm crisps to the mix, then set aside.

Combine Ingredients:

Once the chicken is cooked and slightly cooled so it won’t wilt the lettuce, chop it into smaller pieces. Stir the chicken into the bowl with the lettuce, cheese, and crisps. Add dressing to taste and mix gently to combine without breaking up the crisps too much.

Warm the Tortillas:

Briefly warm the tortillas in a dry pan over medium heat or microwave wrapped in a damp paper towel. You want the tortillas pliable but not hot to avoid steaming the filling.

Assemble the Wraps:

Spoon the filling onto each tortilla. Roll them burrito-style, folding in the sides as you go. To seal, you can place the wraps seam-side down in a warm pan for a few seconds. I recommend slicing each wrap in half immediately to vent steam and make eating easier.

Save

One of my favorite things about this recipe is how the parm crisps elevate the wrap into something special. I remember making these for a game day and everyone couldn’t get enough. The combo of creamy dressing, crunchy chicken, and crisp cheese crisps is just unbeatable.

Storage Tips

Store leftover filling in an airtight container in the fridge for up to three days. Keep the tortillas separate and assemble fresh for the best texture. You can also freeze the filling for up to two months and thaw overnight in the fridge before use.

Ingredient Substitutions

If you prefer no breading on your chicken, use plain grilled or baked chicken breast chunks. Swap the Caesar dressing for Greek yogurt mixed with lemon juice and garlic for a tangy healthier twist. Any sturdy wrap or large lettuce leaf can substitute for the flour tortillas.

Serving Suggestions

Serve these wraps with a side of chicken chips or veggie sticks to add crunch and extra protein. A light soup or salad also pairs nicely for a complete meal.

Cultural Context

Chicken Caesar wraps combine the classic flavors of a Caesar salad in a portable, hand-held form. It’s a modern twist on traditional Caesar salad that makes it easy to enjoy on the go or as a casual lunch.

Pro Tips

• Toast the parm crisps lightly in a pan for a deeper flavor before adding them to the filling
• Do not overheat the tortillas or the filling will get soggy slightly warm is perfect
• Chop the chicken into uniform pieces for even distribution of flavors and textures

Common Recipe Questions

→ What kind of chicken is best for these wraps?

Lightly breaded frozen chicken breast chunks work great, providing crispiness and high protein. You can also bake or air fry fresh chicken breast if preferred.

→ Can I substitute the romaine lettuce with other greens?

Yes, chopped kale, cabbage, or shredded brussels sprouts make excellent alternatives that add unique textures and nutrients.

→ How do you keep the lettuce from wilting inside the wrap?

Allow the chicken to cool before mixing it with the greens and dressing to prevent steam from wilting the lettuce.

→ What are parmesan crisps, and can I replace them?

Parmesan crisps are baked, crunchy cheese snacks that add texture. You can replace them with croutons or toasted breadcrumbs if preferred.

→ How can I make the tortillas easier to wrap without heating too much?

Warm them briefly in a pan or microwave wrapped in a damp paper towel until pliable but still cool enough to keep the filling fresh.

→ Are there suggestions for serving these wraps as a meal?

Pair them with protein-packed chicken chips or a light side salad to boost protein and add variety.