High-Protein Chicken Caesar Wrap
The caesar you love without the calorie blowout. A yogurt-based dressing keeps it rich but light, grilled chicken loads the protein, and it wraps up into a proper handheld lunch.
You need
- 1 pan or grill pan
- 1 bowl
Ingredients
For 1 serving
- 150 g (5.3 oz) chicken breast
- 1 large wholewheat tortilla wrap
- 2 tbsp Greek yogurt
- 1 tsp dijon mustard
- 1 tsp lemon juice
- 15 g (0.5 oz) parmesan, grated
- 2 handfuls romaine lettuce, shredded
- 1 tsp olive oil
- salt, pepper and a little garlic powder
How to cook
Flatten the chicken breast to an even thickness, rub with olive oil, salt, pepper and garlic powder.
Grill or pan-fry over medium-high heat for about 3 minutes a side until cooked through and golden.
Even thickness is everything. A flattened breast cooks through before the outside dries out, so it stays juicy.
Rest the chicken for 2 minutes, then slice into strips.
Mix the yogurt, dijon, lemon juice, half the parmesan and a pinch of salt into a quick caesar dressing.
Toss the romaine with the dressing, then pile it down the center of the tortilla with the chicken.
Scatter over the rest of the parmesan, fold in the sides, and roll tight.
Roll it firmly and slice on the diagonal. A loose wrap falls apart at the first bite.
Why it fits a maintain goal
- 48g protein per wrap makes this a proper maintain-day lunch that actually holds you to dinner.
- Swapping the classic caesar for a yogurt-and-parmesan dressing keeps it rich at 590 kcal instead of the usual blowout.
- Everything is auto-sized to your target, no counting required. Tell Pann the one thing you have and it builds the meal around it, sized to your goal, then walks you through it.
Cooking guides
Pann is your AI cooking assistant: tell it what you've got and it builds the meal around it, quietly sized to your maintain goal. No food database, no log spiral.