Chicken Caesar Wrap

Ingredients

• 3 cups (about 420 g)chopped rotisserie chicken or grilled chicken
• 3 packed cups (about 150 g; roughly ⅔ head)chopped romaine lettuce
• 1 heaping cup (170 g; 6 oz)grape tomatoes, halved
• ⅓ cup (about 30 g), slightly packedfinely shredded Parmesan cheese
• 1avocado, diced
• 5burrito-size tortillas, whole wheat or white, warmed
• ⅓ cup (80 ml)plain Greek yoghurt
• ¼ cup (60 ml)mayonnaise
• 1 tbsp (15 ml)olive oil
• 4anchovy fillets, mashed to a fine paste (about 1½ tsp paste)
• 1 tbsp (15 ml)fresh lemon juice
• 2 tsp (10 ml)Worcestershire sauce
• 1 tsp (5 ml)Dijon mustard
• 1 tsp (about 1 clove)minced garlic
• To tastesalt and black pepper

Instructions

1. 1

   Mix the dressing

   Whisk the dressing ingredients together, then season with salt and black pepper to taste.

2. 2

   Toss the filling

   Put the cooked chicken, lettuce, tomatoes and Parmesan in a large mixing bowl. Pour over the dressing and toss with tongs until everything is evenly coated.

3. 3

   Add the avocado

   Add the diced avocado and toss gently to distribute it through the mixture.

4. 4

   Fill the tortillas

   Arrange the salad mixture in a line down the centre of each tortilla. Tuck in the ends if you like, then roll each tortilla around the filling.

5. 5

   Cut and serve

   Cut each wrap in half to serve.

What is a Chicken Caesar Wrap?

It is a portable take on Caesar salad, with chicken and salad ingredients rolled into a large tortilla. Caesar salad is associated with Mexican-American restaurant cooking, and its familiar savoury dressing gives this wrap its defining flavour.

This version pairs romaine and Parmesan with tomatoes and avocado, making the filling crisp, creamy and substantial. Greek yoghurt joins mayonnaise in the dressing for a tangy, spoonable coating.

Nutrition and macros by portion

The nutrition label shows one serving as written: 650 calories, 49g protein, 37g carbs, 35g fat.

The tortilla and tomatoes contribute most of the carbohydrates, while the mayonnaise, olive oil and avocado provide much of the fat. Chicken supplies most of the protein, with additional amounts from the yoghurt and Parmesan. Balance the wrap with a side of fresh vegetables or salad.

Choosing the chicken

Rotisserie chicken: use the meat chopped into bite-size pieces for a quick filling. Grilled chicken works too; let it cool slightly and slice or chop it before mixing.

Making the dressing

Anchovy paste: mash the fillets finely so they blend into the dressing rather than leaving large pieces. Lemon juice, mustard and Worcestershire sauce round out the salty, savoury flavour.

Seasoning: whisk everything thoroughly, then taste before adding salt because the anchovies, Parmesan and Worcestershire sauce already bring saltiness.

Keeping the filling crisp

Dry lettuce: wash and dry the romaine well so water does not dilute the dressing or make the tortillas soggy. Halve the tomatoes and drain away any excess juice before tossing.

Gentle mixing: coat the chicken, lettuce and tomatoes first, then fold in the diced avocado. This helps the avocado keep its shape.

Rolling without spills

Warm tortillas: briefly warming them makes them more flexible and easier to roll without cracking. Lay the filling in a line through the centre, leaving space at the edges.

Secure the ends: fold the sides in over the filling before rolling if you want a neater wrap. Avoid overfilling, which can make the tortilla split or come undone.

Serving the wraps

Cutting each wrap in half makes it easier to handle and shows the filling. Serve straight away while the lettuce is crisp and the tortilla is soft.

For a fuller meal, pair a wrap with vegetable sticks, a simple side salad or a bowl of soup.

Recipe notes & tips

• Dry the lettuce thoroughly after washing to keep the dressing from becoming watery.
• Warm the tortillas just before filling so they roll without splitting.
• Taste the dressing before adding salt, as the anchovies and Parmesan are already savoury.
• Dice the avocado shortly before assembling to limit browning.
• Keep the filling in a centred line and leave a border around the tortilla for easier rolling.

Variations

• Use grilled chicken: Slice freshly grilled chicken into bite-size pieces before tossing it with the salad.
• Make it more lemony: Add a little extra lemon juice to the dressing and taste as you go.
• Add extra crunch: Scatter croutons over the filling just before rolling so they stay crisp.
• Swap the greens: Use chopped kale in place of some of the romaine for a sturdier filling.
• Make it without anchovies: Leave them out and adjust the lemon, Worcestershire sauce and seasoning to taste.

Common mistakes to avoid

• Wet lettuce: Excess water thins the dressing; dry the leaves well before assembling.
• Overfilling: Too much filling makes the wrap difficult to close; divide the mixture evenly between the tortillas.
• Roughly mixing the avocado: Vigorous tossing can mash it; fold it in gently at the end.
• Cold, stiff tortillas: They may crack as you roll; warm them until pliable first.
• Oversalting the dressing: Anchovies and Parmesan are salty; taste the mixed dressing before seasoning.

How to store

For the best texture, store the dressing and filling separately in airtight containers in the fridge and assemble just before eating; use within 2 days. Assembled wraps are best eaten promptly, as the lettuce softens and the avocado may brown.

Frequently asked questions