A Chicken Caesar Wrap is a delicious, easy-to-make meal that combines grilled chicken, fresh romaine lettuce, Parmesan cheese, and Caesar dressing all wrapped in a soft tortilla. It’s a popular choice for lunch or a quick dinner, offering both great taste and convenience.
In this article, you’ll learn:
- What goes into a classic Chicken Caesar Wrap
- How to make it from scratch
- Tips for storing and meal-prepping wraps
- How Tesco and Jimmy John’s versions compare
- The health benefits and nutrition of chicken wraps
Ingredients & What’s in a Chicken Caesar Wrap?
1. Classic Chicken Caesar Wrap Ingredients
A traditional Chicken Caesar Wrap includes:
- Grilled Chicken – Juicy, seasoned chicken breast slices try this flavorful twist with our Easy Orange Chicken Recipe
- Romaine Lettuce – Crisp and fresh greens
- Caesar Dressing – Creamy, tangy dressing with garlic and Parmesan flavors
- Parmesan Cheese – Adds a salty, nutty taste
- Flour Tortilla – Soft, pliable wrap to hold everything together
- Croutons (Optional) – For extra crunch
2. Variations & Substitutions
- Low-Carb Option – Use lettuce wraps instead of tortillas
- Gluten-Free – Choose a gluten-free tortilla
- Extra Protein – Add boiled eggs or bacon bits
- Dairy-Free – Use dairy-free Caesar dressing and omit cheese
Want to make authentic Caesar dressing from scratch? Check out this classic Caesar dressing recipe from Serious Eats.
How to Make a Chicken Caesar Wrap (Step-by-Step Guide)
Making a Chicken Caesar Wrap is quick and simple. Follow these steps to create a fresh, flavorful wrap in just 15 minutes.
1. Cook the Chicken
- Season a chicken breast with salt, pepper, garlic powder, and Italian seasoning.
- Heat 1 teaspoon of olive oil in a pan over medium heat.
- Cook the chicken for 6-7 minutes per side, until golden brown and fully cooked.
- Let it rest for 5 minutes, then slice into thin strips.
2. Prepare the Ingredients
- Chop 1 cup of romaine lettuce into bite-sized pieces.
- Grate ¼ cup of Parmesan cheese for extra flavor.
- Crush a few croutons for added crunch (optional).
3. Assemble the Wrap
- Lay a large tortilla flat on a clean surface.
- Spread 2 tablespoons of Caesar dressing evenly.
- Layer romaine lettuce, grilled chicken slices, Parmesan cheese, and croutons in the center.
4. Wrap it Up
- Fold in the sides of the tortilla slightly.
- Roll it tightly from the bottom up, keeping the filling secure.
- Slice in half and serve immediately.
5. Optional Toasting for Extra Crunch
- Heat a dry pan over medium heat.
- Place the wrap seam-side down and toast for 1-2 minutes per side.
Need a delicious side dish? Pair your wrap with a Cucumber Tomato Onion Salad for a refreshing contrast.
How to Store Chicken Wraps?
1. Short-Term Storage (Same-Day Use)
- Wrap tightly in parchment paper or foil
- Keep in an airtight container in the fridge for up to 6 hours
2. Storing for Later (1-2 Days)
- Use plastic wrap or meal prep containers
- Keep refrigerated and consume within 24-48 hours
- Avoid adding croutons until ready to eat (they get soggy)
3. Freezing Chicken Wraps (Meal Prep Option)
- Do not add lettuce or dressing before freezing (add fresh later)
- Wrap in foil and place in a freezer bag
- Freeze for up to 2 months
- To reheat: Microwave for 60-90 seconds, then add fresh lettuce & dressing
How to Make Tesco Chicken Caesar Wrap at Home
Tesco’s Chicken Caesar Wrap is a popular choice, known for its rich flavor and creamy texture. Here’s how to recreate it at home with simple ingredients.
Ingredients You’ll Need:
- 1 grilled chicken breast, sliced thin
- 1 large tortilla (soft flour)
- 1 cup romaine lettuce, chopped
- ¼ cup mature cheddar cheese, shredded (Tesco uses this instead of Parmesan)
- 2 tablespoons Caesar dressing (with a hint of lemon juice)
- 2 slices crispy bacon, crumbled
Steps to Make It:
- Cook and slice the chicken, then mix with Caesar dressing and a squeeze of lemon juice.
- Lay the tortilla flat and spread a thin layer of Caesar dressing.
- Add romaine lettuce, sliced chicken, shredded cheddar cheese, and crumbled bacon.
- Wrap it tightly, fold in the sides, and roll from the bottom up.
- Slice in half and serve immediately or wrap it for later.
This homemade version captures the same flavor and texture as Tesco’s, but fresher and even tastier!
What’s in a Jimmy John’s Chicken Caesar Wrap?
Jimmy John’s Chicken Caesar Wrap is known for its rich flavor and fresh ingredients. Here’s what makes it different:
1. Jimmy John’s Ingredients
- Roasted Chicken – More tender than grilled
- Romaine Lettuce & Tomato – Adds freshness
- Parmesan Cheese – Shredded for extra taste
- Caesar Dressing – Creamy and bold
- Garlic Herb Wrap – More flavorful than a plain tortilla
2. How to Recreate It at Home
- Step 1: Use roasted shredded chicken instead of grilled
- Step 2: Add fresh diced tomatoes and extra Caesar dressing
- Step 3: Wrap it in a garlic herb tortilla for authentic taste
Are Chicken Wraps Healthy?
1. Nutritional Breakdown
| Ingredient | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| Chicken Breast | 165 | 31g | 3.6g | 0g |
| Romaine Lettuce | 8 | 0.6g | 0.1g | 1.5g |
| Parmesan Cheese | 110 | 10g | 7g | 1g |
| Caesar Dressing | 180 | 2g | 18g | 4g |
| Flour Tortilla | 150 | 4g | 4g | 24g |
2. How to Make It Healthier
- Use a whole wheat tortilla for more fiber
- Swap Caesar dressing for Greek yogurt dressing
- Add extra veggies like bell peppers or spinach
FAQs About Chicken Caesar Wraps
1. What is a Chicken Caesar Wrap made of?
A classic Chicken Caesar Wrap includes grilled chicken, romaine lettuce, Caesar dressing, Parmesan cheese, and a tortilla.
2. How to store chicken wraps?
Wrap tightly and store in the fridge for up to 2 days. For longer storage, freeze without lettuce and dressing.
3. How to make Tesco Chicken Caesar Wrap?
Tesco’s version includes grilled chicken, cheddar cheese, crispy bacon, and Caesar dressing in a flour tortilla.
4. What is in a Jimmy John’s Chicken Caesar Wrap?
Jimmy John’s uses roasted chicken, romaine lettuce, tomato, Parmesan cheese, and Caesar dressing in a garlic herb wrap.
5. Are Chicken Wraps healthy?
Yes! If made with lean chicken, fresh veggies, and a light dressing, they are a nutritious meal option.
Conclusion
A Chicken Caesar Wrap is a quick, delicious, and satisfying meal that’s perfect for lunch or dinner. With tender grilled chicken, crisp romaine lettuce, creamy Caesar dressing, and Parmesan cheese wrapped in a soft tortilla, it offers a great balance of flavor and texture. Whether you make it fresh or meal-prep for later, this wrap is easy to customize and enjoy. Try adding bacon, using a whole wheat tortilla, or toasting it for extra crunch. Now, grab your ingredients and make your own tasty Chicken Caesar Wrap today!