Chicken Caesar Wrap
This simple, lightened-up version of your favorite on-the-go lunch is the perfect way to meal prep or enjoy a light but filling lunch or dinner. Whether you grill it, bake it, air fry it, or pan fry it, you're going to really love this recipe!
Ingredients
Grilled Chicken
- 1 tablespoon avocado oil olive oil can be substituted
- 3 large chicken breasts
- 1 teaspoon salt
- 1/2 teaspoon ground black pepper
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
Dressing
- ½ cup extra virgin olive oil
- ¼ cup water
- ⅛ cup white vinegar or 2 tablespoons
- ⅛ cup apple cider vinegar or 2 tablespoons
- 1 tablespoon grated parmesan cheese
- 1 teaspoon sugar
- ½ teaspoon anchovy paste or two anchovy fillets packed in oil
- ½ teaspoon sea salt
- ½ teaspoon dried oregano or 1 teaspoon fresh oregano
- 1 clove garlic minced
- ½ teaspoon dijon mustard
- ¼ teaspoon black pepper freshly ground is best!
- ⅛ teaspoon cayenne pepper
- ⅛ teaspoon paprika
Salad
- 6 extra large tortillas Burrito size or larger (low carb version is okay)
- 2 heads hearts of romaine chopped, with the tough middles removed
- 1/2 cup parmesan cheese shredded
- 1 cup croutons crushed
Instructions
For Grilling
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Preheat your grill to 400°F. (Skip down to the "Make Dressing" step while your grill preheats!)
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Brush the oil on all sides of the chicken breast. Sprinkle the salt, pepper, garlic powder, and onion powder evenly over all sides of the chicken breasts.
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Once the grill is preheated, place the chicken breasts directly on the grill grates. Cook for about 6-8 minutes per side, or until the internal temperature reaches 165°F. How long that takes depends on how big your chicken breasts are. If you'd like to cut down the cook time, cut the breasts in half, lengthwise, so they are half as thick.
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Remove from the grill and let rest for 10-15 minutes.
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Cut into 1/2" cubes and set aside.
For Air Fryer or Oven
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Preheat your air fryer or oven to 375°F. (Skip down to the "Make Dressing" step while your oven preheats!)
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Brush the oil on all sides of the chicken breast. Sprinkle the salt, pepper, garlic powder, and onion powder evenly over all sides of the chicken breasts. Place on a parchment-lined baking sheet or your lined air fryer.
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Put the chicken breasts into the air fryer or oven and cook until the internal temperature reaches 165°F. Let rest before dicing into cubes.
For Pan Sauté
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In a large non-stick skillet, add the olive oil and heat over medium heat. (Skip down to the "Make Dressing" step while your pan preheats! But watch carefully so the oil doesn't start smoking.)
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Season all sides of the chicken breasts with the salt, pepper, garlic and onion powders.
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Place into the oiled hot skillet and cover with a lid.
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Cook until the bottom is nicely browned and then flip.
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Continue cooking until the remaining side is browned, or the chicken reaches 165°F internal temperature.
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Remove from the pan and set aside to rest for 10-15 minutes before cutting into cubes.
Make Dressing
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While the grill, oven or air fryer is preheating, add all of the dressing ingredients to a blender or into a small high-sided bowl. This can be mixed with the blender or with a hand mixer, or even a whisk if you'd like. (If you use a whisk, finely chop the anchovy before adding.)
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Mix using your chosen method until everything is emulsified. Set aside in the fridge.
For The Salad + Wraps
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While the chicken is cooking, wash and rough chop your lettuce. Make sure to cut out all of the hard "ribs" from the center of the leaf. You want just the leafy green portion.
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Shred the parmesan if you didn't buy pre-shredded. Set aside.
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Place the croutons into a freezer baggie and bash them into tiny pieces with a rolling pin or meat mallet. Set aside.
Assemble
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Warm your tortillas in the microwave by wrapping with some damp paper towels.
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Lay out the tortillas and evenly distribute the chicken between all 6.
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In a bowl, toss together the romaine, parmesan, and crushed croutons.
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Add even amounts of salad mix to each tortilla.
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Wrap the tortillas around the chicken and salad mix and enjoy!