Chicken Caesar Wrap

Ingredients

• 4 pieces Chicken breasts, skinless and boneless (large)
• 1 tsp Onion powder
• 1 tsp Garlic powder
• 1 tsp Sweet paprika
• ½ tsp Salt (to taste)
• ½ tsp Cracked black pepper (about 20 cracks)
• 300 g Streaky bacon (can use back or middle bacon)
• 2 tsp Olive oil (about 10 mL)
• 180 g Low‑fat mayonnaise (≈ ¾ cup)
• 1 large Garlic clove (grated into a paste)
• 20 g Parmesan cheese (grated)
• 6 fillets Anchovy fillets (roughly chopped)
• 1 tsp Dijon mustard
• 1 tsp Worcestershire sauce
• 1 tbsp Lemon juice (freshly squeezed, seed‑free)
• 1 head Baby Romaine lettuce (thinly sliced (shred))
• 5 large Low‑fat high‑protein tortillas (soft, suitable for wraps)

Instructions

1. Season the chicken

   Place the 4 chicken breasts in a large mixing bowl. Add 1 tsp onion powder, 1 tsp garlic powder, 1 tsp sweet paprika, ½ tsp salt and about ½ tsp cracked black pepper. Toss until every piece is evenly coated.

   Time: PT3M

2. Prepare the bacon

   Line a baking tray with parchment paper. Lay the 300 g streaky bacon strips on the tray, overlapping slightly if needed.

   Time: PT2M

3. Make the quick Caesar dressing

   In a small bowl combine 180 g low‑fat mayo, the grated garlic clove, 20 g grated Parmesan, 6 chopped anchovy fillets, 1 tsp Dijon mustard, 1 tsp Worcestershire sauce, and 1 tbsp fresh lemon juice. Season with a pinch of salt and about ½ tsp cracked black pepper. Mix until smooth.

   Time: PT5M

4. Preheat the oven

   Set the oven to 200 °C (390 °F) while you finish the remaining prep.

   Time: PT5M

   Temperature: 200°C

5. Sear the chicken

   Heat 2 tsp olive oil in a high‑rimmed pan over medium‑high heat. Add the seasoned chicken breasts and sear for about 3–3½ minutes per side, until a golden crust forms.

   Time: PT7M

   Temperature: Medium‑high

6. Finish chicken and bacon in the oven

   Transfer the seared chicken breasts to the oven‑ready baking tray (or a separate rack) and place the bacon tray alongside. Bake for 14 minutes, or until the chicken reaches an internal temperature of 75 °C (165 °F) and the bacon is crisp to your liking.

   Time: PT14M

   Temperature: 200°C

7. Rest the chicken

   Remove the chicken from the oven and let it rest on a cutting board for 5 minutes. This keeps the juices inside.

   Time: PT5M

8. Prepare fillings

   While the chicken rests, slice the cooked bacon into strips (or dice). Tear the rested chicken into bite‑sized strips. Wash the baby Romaine lettuce, spin dry, and thinly slice (shred).

   Time: PT5M

9. Combine chicken, bacon, lettuce and dressing

   In a large bowl add the torn chicken, bacon strips, shredded lettuce and about two‑thirds of the Caesar dressing (≈ ⅓ cup). Toss gently until everything is lightly coated. Taste and add a few more cracks of black pepper if needed.

   Time: PT3M

10. Assemble the wraps

    Lay each tortilla flat. Spread a thin layer of the remaining dressing over the surface. Spoon an equal portion of the chicken‑bacon‑lettuce mixture onto the center of each tortilla, then fold the sides and roll tightly, tucking in the ends to prevent leakage.

    Time: PT5M

Nutrition Facts

Calories

670

Protein

62 g

Carbohydrates

20 g

Fat

38 g

Fiber

2 g

Ingredient Substitutions

• Instead of Chicken breasts, skinless and boneless: Turkey breast, Chicken thighs
• Instead of Onion powder: Finely minced fresh onion (1 tbsp)
• Instead of Garlic powder: Fresh garlic paste (1 tsp)
• Instead of Sweet paprika: Smoked paprika (1 tsp)
• Instead of Streaky bacon: Turkey bacon
• Instead of Olive oil: Canola oil
• Instead of Low‑fat mayonnaise: Greek yogurt (same amount)
• Instead of Garlic clove: Garlic powder (½ tsp)
• Instead of Parmesan cheese: Grana Padano
• Instead of Anchovy fillets: Anchovy paste (½ tsp)
• Instead of Dijon mustard: Whole grain mustard
• Instead of Worcestershire sauce: Soy sauce (½ tsp)
• Instead of Lemon juice: Apple cider vinegar (½ tsp)
• Instead of Baby Romaine lettuce: Butter lettuce
• Instead of Low‑fat high‑protein tortillas: Whole‑wheat tortillas, Low‑carb wraps

Equipment Needed

• Large mixing bowl
• Small mixing bowl
• Measuring spoons
• Measuring cup
• Knife
• Cutting board
• Baking tray
• Parchment paper
• High‑rimmed pan
• Oven
• Tongs or spatula
• Microplane or fine grater
• Food‑safe paper / Ziploc bags / prep containers (optional)

Critical Steps — Do Not Skip

• Season the chicken evenly before searing.
• Achieve a golden crust on the chicken during searing.
• Do not over‑cook the chicken in the oven; 14 minutes at 200 °C is sufficient.
• Keep the wraps from becoming soggy by using only two‑thirds of the dressing in the filling and spreading the rest thinly on the tortilla.

Chef Tips from the Video

• Add a pinch of smoked paprika for an extra depth of flavor.
• If you like extra tang, add a splash of red wine vinegar to the dressing.
• For a lower‑calorie option, omit the bacon and increase the chicken portion.

Troubleshooting

Storage

Refrigerator: Wrap tightly in food‑safe paper or place in airtight containers; keep for 3–4 days.

Freezer: Not recommended – the tortilla will become soggy after thawing.

Room temperature: Consume within 2 hours if left out at room temperature.

Make-Ahead Tips

• Prepare the Caesar dressing up to 2 days in advance; store in an airtight container.
• Cook the chicken and bacon together, then refrigerate; they reheat quickly if desired.
• Assemble the wraps the night before and keep dressing separate to prevent sogginess.