Healthy Chicken Caesar Wrap

Chicken Caesar Wrap


It’s hard bringing your lunch to work every day–I get that. It’s especially hard bringing a healthy lunch to work every day. Not only do you have to wake up earlier to make your lunch, but you have to plan ahead for what you are going to eat, and shop for the ingredients you need. It’s obviously more convenient to swing by a drive through, or fork over at least $10 for a nicer meal, but it’s definitely not healthier or easier on the wallet. So I can at least help you by providing an easy packable lunch option. All you have to do is wake up slightly earlier–you can give me 5 minutes, right? Just drink some coffee if it sounds too overwhelming!


I ate this chicken caesar wrap almost every day this week for lunch, and since I may have gestational diabetes (still waiting on my 3 hour glucose results), I figured I might as well start myself on a nice carb-controlled diet. Did you know you can eat healthy, be active, and still get gestational diabetes? It doesn’t sound fair to me, but what type of dietitian would I be if I couldn’t coach myself on carb-counting! I used the multi-grain with flax Flatout brand wrap for this recipe. The wraps have a few more fluff ingredients than I would prefer, but they don’t tear up when you fold them (finally!), only contain 100 calories, have 9 grams of protein, and only 1 gram of sugar–overall a very good nutritional profile. You could absolutely use a tortilla or 1/2 a pita too, but I haven’t had much luck with my whole wheat pitas not tearing upon filling recently, so I went a new route. I filled my wrap with mixed purple and green romaine lettuce, halved cherry tomatoes, shredded herb seasoned rotisserie chicken, Annie’s artichoke and parmesan dressing, with just a sprinkle of parmesan cheese. I love all of Annie’s brand dressings because they are made with healthy fats, and real ingredients. You can use a rotisserie chicken as an easy way to get flavorful protein without cooking, just be sure to remove the skin to avoid unnecessary fat. You can either roll up the wrap like a burrito, or roll end over end like a cinnamon roll from the shorter side to make a spiral-type wrap. Pack it up and enjoy it with a piece of fruit for lunch!


Chicken Caesar Wrap_open


{Healthy Chicken Caesar Wrap}

This quick and healthy lunch is a breeze to make in the morning before work! Save time by buying a rotisserie chicken, removing the skin, and shredding. The wrap is also packed with romaine lettuce and cherry tomatoes, so you’ll get you veggies in too. Eat with a piece of fruit for a balanced meal.


Servings: 1



1 whole wheat or multigrain with flax Flatout brand wrap (or wrap of your preference)

3 oz or 3/4 cup shredded rotisserie chicken, skin removed

1 cup Romaine lettuce

1/3 cup halved cherry or grape tomatoes

2 tbsp Annie’s Artichoke & Parmesan dressing

1 tsp dried Parmesan cheese


Sidenote: I used an herb seasoned rotisserie chicken, but any kind of rotisserie chicken will do. You could also bake your own chicken breasts, or cook them in a crockpot for super easy shred-able chicken. If using plain chicken, just sprinkle a little garlic powder on for more flavor.



Spread lettuce evenly over wrap, top with tomatoes and chicken. Drizzle dressing evenly over chicken, and sprinkle with Parmesan cheese. Roll up the wrap like a burrito, or roll end over end like a cinnamon roll from the shorter side to make a spiral-type wrap, and cut in half for easy eating. I did the end to end wrap, but if your wrap is exceptionally full just eat it like a burrito!



Nutrition info per wrap: 390 cal, 22  g fat, 23 g carb, 30 g protein, 9 g fiber





One Response to Healthy Chicken Caesar Wrap

  1. kara says:

    Yum. Great idea! Thanks Ryan!

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