Healthy Chicken Caesar Wraps

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These chicken caesar wraps are the lunch I make when I want something that feels indulgent but isn’t. Sliced marinated chicken, crisp lettuce, parmesan cheese and a creamy yogurt caesar dressing all rolled up in my cottage cheese tortillas. You end up with a high-protein lunch that tastes like you’re eating something much less virtuous.

Healthy Chicken Caesar Wraps with cottage cheese tortillas and Greek yogurt Caesar dressing.

The yogurt caesar dressing is the star. It gives you all the garlicky, tangy, anchovy-rich flavor of a classic caesar but uses Greek yogurt as the base instead of raw egg and oil. It’s lighter, higher in protein and honestly just as good as the traditional version. Maybe better, because you can eat it without the guilt.

This recipe is part of my One Chicken Prep, 3 High Protein Lunches method from the Protein Series, but it stands perfectly well on its own with any cooked chicken you have on hand.

Ingredients and Substitutions

For the Wraps

Cottage cheese tortillas. My homemade high-protein tortillas made with cottage cheese. They’re pliable, flavorful and add a meaningful protein boost that regular flour tortillas don’t have. If you don’t want to make your own, any large flour tortilla works. Whole wheat or low-carb wraps are good alternatives.
Marinated chicken. I use my paprika garlic marinated chicken from the meal prep batch, sliced thin. Rotisserie chicken, grilled chicken or any leftover cooked chicken works well. The chicken should be well-seasoned since it’s the main flavor alongside the dressing.
Lettuce. Crisp romaine is the classic caesar lettuce and the crunch is essential in the wrap. Shred it rather than using whole leaves so it distributes evenly and doesn’t make the wrap difficult to bite through. Gem lettuce, iceberg lettuce or baby cos work too.
Parmesan cheese. Shaved or grated parmesan adds a salty, savory hit. Use real Parmigiano-Reggiano or Grana Padano for the best flavor. Pecorino Romano works for a sharper, saltier option.

For the Yogurt Caesar Dressing

Greek yogurt. The base of the dressing. Full-fat gives you the richest, creamiest result. Low-fat works too and keeps the calorie count lower.
Parmesan cheese. Finely grated into the dressing for savory depth.
Garlic. One small clove, finely grated. This should taste garlicky so don’t hold back.
Lemon juice. Fresh squeezed. The acid is what gives caesar dressing its brightness and keeps it from tasting heavy.
Dijon mustard. A small amount adds a tangy sharpness and helps emulsify the dressing.
Anchovies. This is what gives caesar dressing its distinctive umami depth. I love an anchovy-heavy dressing so I double the stated quantity but 2-3 fillets is perfect if you’re not a fan. You won’t taste “fish.” It just a adds savory complexity to the dressing.
Worcestershire sauce. This is a good substitute to the anchovies but I add both.
Salt and black pepper. Season to taste. The parmesan and anchovy paste both add salt so taste before adding more.

Ingredients for healthy Caesar dressing made with yogurt.

How to Make Chicken Caesar Wraps

Step 1: Make the yogurt caesar dressing. Combine the Greek yogurt, finely grated parmesan, grated garlic, lemon juice, Dijon mustard, anchovy paste (if using), salt and pepper in the bowl of a food processor and blend until smooth. Taste and adjust the seasoning. It should be tangy, garlicky, savory and creamy. If it’s too thick, add a splash of water or a squeeze more lemon juice. This makes enough dressing for the wraps plus extra for dipping.

Step 2: Prep the fillings. Slice the chicken into thin strips. Shred the romaine. Shave or grate the parmesan.

Step 3: Assemble. Lay a cottage cheese tortilla flat. Toss the chicken, lettuce, parmesan cheese and dressing together and add to the wrap. Don’t overfill. Less filling makes a tighter, more portable wrap.

Step 4: Roll. Fold the bottom of the tortilla up over the filling, fold the sides in and roll tightly from bottom to top. Cut in half on the diagonal if you want that cross-section reveal. Serve with extra yogurt caesar dressing on the side for dipping.

Meal Prep and Storage

Assembled wraps. Wrap tightly in foil or parchment paper and store in the fridge for up to 24 hours. Beyond that the tortilla can get soggy from the dressing and lettuce moisture. For best results, pack the dressing separately and add it just before eating.
Components stored separately. The chicken keeps for up to 3 days, the dressing for up to 5 days, the shredded romaine for 2 to 3 days (stored in a container with a paper towel to absorb moisture) and the tortillas for 3 to 4 days. Assemble fresh each day for the best texture.
For lunchboxes. Roll the wraps the morning of to avoid the lettuce and tortilla from getting soggy. I like to roll the wrap in parchment paper and then add to a lunchbox or airtight container.

Healthy chicken caesar wraps in meal prep container.

Serving Suggestions

These wraps are fantastic on their own but they’re great served with potato chips, fries or sweet potato wedges. We also love them as part of a lunch spread with macaroni salad or potato salad.

Frequently Asked Questions

Can I use store-bought caesar dressing?

You can but the protein benefit drops significantly. Most store-bought caesar dressings are oil and egg-based with very little protein. The whole point of the yogurt version is that it adds protein while delivering the same flavor. If you do use store-bought, look for a yogurt-based option.

Can I use regular tortillas instead of cottage cheese tortillas?

Yes. Any large flour tortilla, whole wheat wrap or low-carb wrap works. You’ll lose the protein boost from the cottage cheese wraps but the caesar filling is still high in protein from the chicken, dressing and parmesan.

What if I don’t like anchovies?

You won’t taste “anchovies” in the dressing. The anchovy paste dissolves into the yogurt and adds a deep savory quality rather than a fishy flavor. But if you’d rather skip it, use a teaspoon of Worcestershire sauce instead (which contains anchovies but tastes different) or leave it out entirely. The dressing will be slightly less complex but still delicious.

Can I make the cottage cheese tortillas ahead of time?

Yes. They keep in the fridge for 3 to 4 days and can be frozen for up to 3 months with parchment between each one. Warm them briefly in the microwave oven before rolling.

Is this wrap good cold?

Very. Unlike many wraps that need warm fillings, a caesar wrap is designed to be eaten at room temperature or cold. The cool, crisp romaine and tangy dressing are refreshing rather than sad when cold. This is what makes it such a good packed lunch.

How much protein is in a chicken caesar wrap?

With the cottage cheese tortilla, the chicken and the yogurt caesar dressing, a wrap has approximately 48g of protein. The exact amount depends on your portion sizes and which tortilla you use.