Go Back

High-Protein Chicken & Parmesan Caesar Wrap

A creamy, crunchy and protein-packed wrap filled with tender chicken, Parmesan, crisp lettuce and colourful bell peppers, all wrapped in a soft wholemeal tortilla. Perfect for quick lunches, meal prep and busy weekdays.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 10 minutes
Servings: 2 wraps
Course: Lunch
Cuisine: British
Ingredients Equipment Method Notes

Ingredients
  

For the Chicken
  • 2 medium chicken breasts approximately 300g, sliced into strips
  • 1 tbsp extra-virgin olive oil
  • 1 tsp garlic powder
  • ½ tsp smoked paprika
  • Salt and black pepper to taste
For the Caesar Dressing
  • 3 tbsp mayonnaise
  • 1 tsp Dijon mustard
  • 1 tsp lemon juice
  • ½ tsp Worcestershire sauce
  • 1 small garlic clove minced
  • Black pepper to taste
For the Wraps
  • 2 large wholemeal wraps
  • 2 large handfuls of romaine lettuce shredded
  • ½ red bell pepper thinly sliced
  • ½ yellow bell pepper thinly sliced
  • 30 g Parmesan shaved or finely grated
Optional Extras
  • ½ avocado sliced
  • Handful of cherry tomatoes halved
  • Small handful of crushed croutons for extra crunch

Equipment

  • chopping board
  • Sharp knife
  • Mixing bowl (for the dressing)
  • Measuring spoons
  • Frying pan, air fryer, or oven tray
  • Tongs or spatula
  • Small spoon (for spreading the dressing)

Method
 

  1. Slice the chicken breasts into strips and place in a bowl with the olive oil, garlic powder, smoked paprika, salt, and black pepper. Mix well to coat.
  2. Cook the chicken in an air fryer at 200°C for 10–12 minutes, turning halfway through, or cook in a frying pan over a medium heat for 8–10 minutes until cooked through and lightly golden.
  3. Meanwhile, prepare the Caesar dressing by combining the mayonnaise, Dijon mustard, lemon juice, Worcestershire sauce, minced garlic, and a pinch of black pepper in a small bowl. Stir until smooth and well combined.
  4. Wash and prepare the vegetables. Shred the romaine lettuce and thinly slice the red and yellow bell peppers.
  5. Warm the wholemeal wraps in a dry frying pan or microwave for 10–15 seconds to make them easier to fold.
  6. Assemble the wraps by spreading a spoonful of Caesar dressing over each wrap. Top with the romaine lettuce, bell peppers, cooked chicken, and Parmesan.
  7. If using, add the avocado, cherry tomatoes, or crushed croutons for extra flavour and texture.
  8. Fold in the sides of the wraps and roll tightly. For a toasted finish, place the wraps seam-side down in a hot frying pan for 1–2 minutes on each side until lightly golden.
  9. Slice in half and serve immediately.

Notes

TNK’s Tip
For an even quicker lunch, use leftover roast chicken or meal-prepped chicken breast. These wraps can also be wrapped in foil or baking paper and stored in the fridge for up to 24 hours, making them perfect for packed lunches and busy weekdays.