Chicken Caesar Wraps | Grab & Go High Protein Meal Prep

parmesan cheese

🥗Healthier: nutritional yeast

💰Cheaper: grated pecorino

Nutritional yeast is lower in calories and adds a cheesy flavor.

Caesar dressing

🥗Healthier: yogurt-based dressing

💰Cheaper: homemade dressing

Yogurt-based dressing reduces calories while maintaining creaminess.

chicken breasts

🥗Healthier: tofu

💰Cheaper: canned chicken

Canned chicken is a budget-friendly protein option.

tortillas

🥗Healthier: whole wheat tortillas

💰Cheaper: pita bread

Pita bread can be a cost-effective alternative.

Place 4 large chicken breasts into a large mixing bowl.

Add 1 teaspoon of onion powder, 1 teaspoon of garlic powder, 1 teaspoon of sweet paprika, salt, and 20 cracks of black pepper to the chicken.

Mix everything thoroughly to coat the chicken in the seasoning.

Prepare 300 g of streaky bacon by laying it out on a baking tray lined with parchment paper. Bacon is optional but recommended.

Heat a large high-rimmed pan over medium-high heat and add 2 teaspoons of olive oil.

Add the seasoned chicken to the pan and sear for about 3 to 3.5 minutes on each side until golden brown.

Transfer the chicken to an oven preheated to 200° C (390° F) and cook for 14 minutes. Add the bacon to the oven at this time.

While the chicken and bacon are cooking, make the Caesar dressing by combining 180 g of lowfat mayonnaise, 1 clove of garlic (microplaned), 20 g of Parmesan cheese, 6 anchovy fillets (chopped), 1 teaspoon of Dijon mustard, 1 teaspoon of Worcestershire sauce, and 1 tablespoon of lemon juice in a mixing bowl.

Season the dressing with salt and 10 cracks of black pepper, then mix well and refrigerate until ready to serve.

Wash and thinly slice 1 baby Cos or baby Romaine lettuce, then set aside.

After 14 minutes, remove the chicken from the oven and let it rest for 5 minutes before slicing it into bite-sized strips.

Slice or tear the cooked bacon into strips or pieces.

In a bowl, combine the sliced chicken, bacon, shredded lettuce, and about 2/3 of the Caesar dressing. Mix to coat everything evenly without making it soggy.

Spread the remaining dressing across 5 lowfat high protein tortillas.

Divide the chicken mixture among the tortillas, filling them generously.

Wrap the tortillas tightly, tucking in the sides to prevent leakage.

Store the wraps in food-safe paper, Ziploc bags, or meal prep containers in the fridge for up to 3 to 4 days. Do not freeze them.

Slice the wraps open to reveal the filling before serving.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens