High Protein Chicken Caesar Wrap Meal Prep (Cheap Lunch for the Week)
A budget-friendly meal prep recipe featuring seasoned chicken breast, homemade Greek yogurt caesar dressing, and fresh vegetables wrapped in whole wheat tortillas. Nearly 30 grams of protein per wrap keeps you satisfied throughout the day without tasting like typical diet food.
Equipment
- large skillet
- small mixing bowl
- cutting board
- sharp knife
- instant-read thermometer
Ingredients
- 1.5 lbs boneless, skinless chicken breasts
- 1 tbsp olive oil
- 1 tsp garlic powder
- Salt and black pepper
- Juice of half a lemon
- 1/2 cup Greek yogurt, full-fat or 2%
- 2 tbsp grated parmesan cheese
- 1 tbsp lemon juice
- 1 tsp Dijon mustard
- 2 cloves garlic, minced
- 1/2 tsp Worcestershire sauce, optional
- 5 large whole wheat or spinach tortillas
- 3 cups romaine lettuce, chopped
- 1 cup shredded parmesan cheese
- 1 medium cucumber, thinly sliced
- 1/2 cup cherry tomatoes, halved
- Optional: croutons, red onion, bacon
Instructions
- Step 1: Pat chicken breasts dry with paper towels. Heat olive oil in large skillet over medium-high heat. Season chicken with garlic powder, salt, and pepper. Cook undisturbed for 6-7 minutes until golden brown on bottom. Flip and cook another 6-7 minutes until internal temperature reaches 165°F. Squeeze fresh lemon juice over chicken and let rest 5 minutes.
- Step 2: Once cooled slightly, slice rested chicken into bite-sized strips or chunks.
- Step 3: In a small bowl, whisk together Greek yogurt, grated parmesan, lemon juice, Dijon mustard, minced garlic, Worcestershire sauce if using, salt, and pepper. Taste and adjust seasonings.
- Step 4: Chop romaine lettuce into bite-sized pieces. Slice cucumber thin. Halve cherry tomatoes. Store all vegetables in separate containers.
- Step 5: Assemble wraps by laying out tortilla, spreading caesar dressing on bottom half, layering lettuce, chicken, cucumber, tomatoes, and parmesan. Roll tightly from bottom up, folding in sides. Wrap in parchment paper and store in airtight container. Alternatively, store all components separately and assemble fresh each morning.
Notes
Cooked chicken stays fresh in refrigerator for up to four days. Assembled wraps keep for about three days when wrapped tightly in parchment paper. For crispier wraps, assemble fresh each morning, which takes about two minutes. Use full-fat Greek yogurt for creamier dressing. Freshly grated parmesan works better than pre-shredded. Do not skip the resting period after cooking chicken to ensure tenderness and juiciness. Whole wheat tortillas add fiber for better satiety and steadier blood sugar.