The Chicken Caesar Wrap transforms the beloved Caesar salad into a portable meal that preserves all the original flavors. This recipe combines tender chicken, crisp romaine lettuce, sharp Parmesan cheese, and creamy Caesar dressing, all wrapped in a soft tortilla. Perfect for lunch, dinner, or even cut into smaller pieces for appetizers, this wrap delivers the classic Caesar taste in every bite. The wrap format makes it ideal for meal prep, packed lunches, and quick dinners when time is short. This recipe yields four generous wraps that satisfy hunger while providing a balanced meal.
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Reasons to Try Chicken Caesar Wrap
The Chicken Caesar Wrap stands out for several reasons. First, it takes a familiar favorite and makes it portable and convenient. The contrast between the warm chicken and cool, crisp lettuce creates a pleasant temperature and texture balance. The Caesar dressing coats each ingredient evenly, ensuring flavor in every bite.
Unlike a traditional salad that can be messy to eat on the go, the wrap contains all components neatly. The recipe is versatile and works well with leftover chicken or rotisserie chicken from the store. The wrap format also allows for easy customization to suit different taste preferences. You can enjoy this wrap immediately or prepare it ahead for a quick meal later.
Where did Chicken Caesar Wrap come from?
The Chicken Caesar Wrap represents the evolution of the classic Caesar salad. The original Caesar salad was created in 1924 by Italian immigrant Caesar Cardini at his restaurant in Tijuana, Mexico. Cardini’s original version contained romaine lettuce, garlic, croutons, Parmesan cheese, boiled eggs, olive oil, and Worcestershire sauce, but no chicken.
The addition of chicken to Caesar salad became popular in the 1980s and 1990s as restaurants looked to create heartier versions of the classic dish. The wrap format emerged during the 1990s health food movement when tortillas and flatbreads became popular alternatives to standard sandwich bread. Restaurant chains began offering wrap versions of popular salads, including the Caesar, as portable lunch options for busy customers.
The Chicken Caesar Wrap quickly gained popularity because it combined protein, vegetables, and satisfying flavors in a convenient format. Today, it remains a staple on café and restaurant menus worldwide, appreciated for its portability and familiar flavor profile.
Ingredients Notes
Chicken Breast: Choose boneless, skinless chicken breasts for leanness and ease of preparation. Fresh chicken yields the best texture, but thawed frozen chicken works too. For the most tender results, pound chicken breasts to even thickness before cooking.
Romaine Lettuce: The traditional Caesar salad lettuce provides essential crunch. Use the inner, lighter-colored leaves for the best flavor and texture. Wash and dry thoroughly to prevent soggy wraps.
Parmesan Cheese : Freshly grated Parmesan offers superior flavor compared to pre-grated options. Look for Parmigiano-Reggiano for authentic flavor. Grate just before using for maximum freshness.
Caesar Dressing: Store-bought dressing works well for convenience, but homemade provides better flavor control. Traditional Caesar dressing contains anchovies which add a distinctive umami flavor. Anchovy-free versions exist for those with preferences or allergies.
Flour Tortillas: Large (10-12 inch) tortillas work best. Whole wheat tortillas add nutritional value. For best pliability, warm tortillas briefly before assembling wraps.
Garlic: Fresh garlic provides the best flavor for seasoning the chicken. One medium clove equals approximately 1 teaspoon minced.
Lemon: Fresh lemon juice brightens the flavors. One medium lemon typically yields 2-3 tablespoons of juice.
Black Pepper: Freshly ground black pepper provides the most aromatic flavor.
How to Make Chicken Caesar Wrap
- Place the chicken breasts between two sheets of plastic wrap and pound to even thickness (about 1/2 inch).
- In a bowl, mix the olive oil, minced garlic, lemon juice, salt, and pepper.
- Place the chicken in a shallow dish and pour the marinade over it. Turn to coat both sides. Cover and refrigerate for 15-30 minutes.
- Heat a grill pan or skillet over medium-high heat. Cook the chicken for 5-6 minutes per side, until the internal temperature reaches 165°F (74°C).
- Remove the chicken from the heat and let it rest for 5 minutes. Slice into thin strips.
- Warm the tortillas for 10-15 seconds in the microwave or in a dry skillet to make them more pliable.
- Spread 2 tablespoons of Caesar dressing on each tortilla, leaving a 1-inch border.
- Layer each tortilla with 1 cup of chopped romaine lettuce.
- Distribute the sliced chicken evenly among the tortillas.
- Sprinkle each with 2 tablespoons of Parmesan cheese and optional crushed croutons.
- Fold in the sides of each tortilla, then roll from the bottom up, tucking in the sides as you roll.
- Cut each wrap in half diagonally with a sharp knife.
- Serve immediately, or wrap in parchment paper or plastic wrap for later.
What You Must Know About Chicken Caesar Wrap
Moisture control is critical for a successful wrap. Pat the romaine lettuce completely dry after washing to prevent soggy wraps. Apply the dressing in moderation – you can always serve extra on the side for dipping.
Temperature balance matters. Let the chicken cool slightly before assembling to prevent wilting the lettuce, but don’t let it cool completely as some warmth helps with flavor.
The rolling technique impacts the eating experience. Fold in the sides first, then roll tightly from the bottom up for a secure wrap that won’t fall apart when eaten.
These wraps change texture over time. If preparing in advance, consider wrapping the ingredients separately and assembling just before eating for the best texture.
Safety note: Always ensure chicken reaches 165°F (74°C) internal temperature. Use a meat thermometer for accuracy.
Helpful Tips
For meal prep, cook the chicken in advance and slice it when cool for cleaner cuts. Store components separately and assemble wraps as needed.
To prevent tortillas from tearing, warm them briefly before assembly to increase flexibility. If using straight from the refrigerator, they’re more likely to tear.
Create a flavor boost by spreading a thin layer of garlic butter on the tortilla before adding other ingredients.
For better portability, wrap tightly in parchment paper, then slice in half. The paper helps hold the wrap together while eating.
Chicken thighs can substitute for breasts if you prefer more flavorful, moister meat. Just adjust cooking time accordingly.
For a crispy element similar to croutons but more wrap-friendly, try adding a sprinkle of seasoned panko breadcrumbs.
Variations and Substitutions
Protein Options: Replace chicken with grilled shrimp, salmon, or sliced hard-boiled eggs. For vegetarian versions, use grilled portobello mushrooms, roasted chickpeas, or firm tofu.
Greens Alternatives: Swap romaine for baby kale, spinach, or a mix of spring greens for different nutrients and flavors.
Wrap Options: Use spinach, whole wheat, or sun-dried tomato tortillas for variety. For gluten-free needs, use large lettuce leaves for a lettuce wrap version.
Dressing Variations: Try Greek yogurt-based Caesar dressing for a lighter option. For different flavors, consider ranch, green goddess, or creamy avocado dressing.
Cheese Substitutions: Pecorino Romano offers a sharper flavor than Parmesan. For milder options, try shredded Asiago or crumbled feta.
Add-ins: Enhance with sliced cherry tomatoes, avocado, cucumber, or red onion for extra nutrients and flavors.
Serving Suggestions for Chicken Caesar Wrap
Serve Chicken Caesar Wraps with a side of sweet potato fries or a light vegetable soup for a complete meal. For casual gatherings, cut wraps into pinwheels (slice into 1-inch rounds) and secure with toothpicks for easy appetizers.
Present wraps on a platter with lemon wedges and extra Caesar dressing on the side for dipping. A small side salad of mixed greens with a light vinaigrette complements the rich flavors of the wrap.
For picnics or packed lunches, serve with fresh fruit and vegetable sticks. Adding a small container of extra dressing allows for customization when eating.
Garnish plates with a sprinkle of grated Parmesan and a few whole romaine leaves for visual appeal. A twisted lemon slice adds a decorative touch that references the flavors in the dish.
Storage
Store assembled wraps in the refrigerator for up to 24 hours. Wrap tightly in parchment paper, then seal in a plastic bag or container to maintain freshness.
For best results with meal prep, store components separately. Keep cooked chicken in an airtight container, washed and dried lettuce with a paper towel to absorb moisture, and portion dressing separately. This method extends freshness to 3-4 days.
Assembled wraps don’t freeze well due to the lettuce and dressing, but cooked chicken can be frozen for up to 3 months. Thaw overnight in the refrigerator before using.
Frequently Asked Questions about Chicken Caesar Wrap
Can I make these wraps ahead of time for meal prep?
Yes, you can prepare components ahead of time, but for best results, store elements separately. Cook and slice the chicken, wash and dry the lettuce, and portion the dressing. Assemble the wraps when ready to eat. If you must assemble in advance, wrap tightly in parchment paper and refrigerate for up to 24 hours.
How can I make this recipe lower in calories?
Use a light Caesar dressing or make your own with Greek yogurt instead of mayonnaise. Choose whole wheat tortillas for added fiber, which helps with satiety. Reduce the amount of Parmesan cheese or use a smaller portion of a stronger-flavored cheese. Increase the proportion of lettuce to chicken for more volume with fewer calories.
What’s the best way to cook the chicken to keep it moist?
Pound the chicken to even thickness before cooking to ensure it cooks evenly. Don’t overcook – use a meat thermometer and remove the chicken from heat once it reaches 165°F (74°C). Let the chicken rest for 5 minutes before slicing to allow juices to redistribute. Marinating the chicken, even briefly, adds flavor and moisture.
Can I use rotisserie chicken instead of cooking chicken breasts?
Absolutely! Rotisserie chicken makes this recipe even quicker. Simply remove the skin, shred or slice the meat, and proceed with the recipe. This is a great time-saving option that still provides excellent flavor. Season the shredded rotisserie chicken with a little lemon juice and black pepper to brighten the flavor.
Why does my wrap fall apart when I try to eat it?
Several factors can cause this. Make sure your tortilla is warm when you assemble the wrap, as this makes it more pliable. Don’t overfill the wrap. Ensure lettuce is completely dry to prevent sogginess. Wrap tightly, tucking in sides as you roll. If needed, secure with toothpicks or wrap in parchment paper to hold it together while eating.
Is there a way to make this recipe gluten-free?
Yes, use gluten-free tortillas or large lettuce leaves as wrappers. Ensure your Caesar dressing is gluten-free, as some commercial brands contain gluten ingredients. If adding croutons, either omit them or use gluten-free croutons. Always check all packaged ingredients for gluten if preparing for someone with celiac disease or gluten sensitivity.
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Chicken Caesar Wrap
Ingredients
- 2 boneless skinless chicken breasts (about 1 pound)
- 2 tablespoons olive oil
- 2 garlic cloves minced
- 1 tablespoon lemon juice
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 4 large 10-12 inch flour tortillas
- 1/2 cup Caesar dressing
- 4 cups romaine lettuce chopped
- 1/2 cup Parmesan cheese freshly grated
- Optional: 1/2 cup croutons lightly crushed
Instructions
- Pound chicken breasts to even thickness.
- Prepare marinade with olive oil, garlic, lemon juice, salt, and pepper.
- Marinate chicken for 15-30 minutes.
- Cook chicken until internal temperature reaches 165°F.
- Rest chicken for 5 minutes, then slice thinly.
- Warm tortillas for pliability.
- Spread Caesar dressing on each tortilla.
- Layer with romaine lettuce.
- Add sliced chicken.
- Sprinkle with Parmesan cheese and optional croutons.
- Fold sides and roll up each wrap.
- Cut diagonally and serve.
Notes
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