These veggie-filled Kale Chicken Caesar Wraps are the perfect on-the-go lunch, with a Caesar dressing that's lighter on calories.
Ingredients and substitutions
Caesar dressing
- Light mayo – swap out for smashed avocado instead (although the dressing won’t last as long).
- Parmesan cheese – nutritional yeast is a great dairy-free substitute.
- Lemon juice – freshly squeezed lemon juice is preferred but bottled lemon or lime juice will work in a pinch.
- Worcestershire sauce – a combination of soy sauce and ketchup is the best substitute here.
- Dijon mustard – stone-ground mustard will provide a similar flavour.
- Capers – swap out for some finely-chopped green olives instead.
- Garlic – fresh minced garlic or the jarred minced variety would both work.
- Salt & pepper – to taste.
Wrap
- Multigrain wraps – or another variety of your choice like spinach, flour or even lettuce wraps.
- Chicken breasts – you can use leftover chicken or even turkey (just make sure to use white meat).
- Turkey bacon – pork bacon will work but has a higher calorie count.
- Red onion – swap out for yellow or white onion instead.
- Kale – any dark leafy green would work here like collard greens or spinach.
Skip the Ads and Get Right to the Recipes!
- ZERO ADS on over 600 recipes!
- Weekly Meal Plans, Grocery & Prep Lists
- Bonus eBooks
How to make this recipe
- Assemble your ingredients.
- Make the dressing.
- Cook the chicken and fry the bacon.
- Mix everything together in a large bowl.
- Add the ingredients to a wrap.
- Roll the wrap, serve and enjoy!
Cooking the chicken
You have several choices of how to cook the chicken for these wraps.
- Boil it in a pot of water for about 15 minutes.
- Pan fry it in oil until it is completely cooked.
- Put it in the Instant Pot. It will take about eight minutes on high pressure. You can even cook frozen chicken in the Instant Pot. The breasts will take 14-15 minutes in that case.
- Slow cook it in the crockpot.
- Bake in the oven.
After the chicken has fully cooked and cooled, you can shred it. Use a fork and knife or two forks to pull the meat apart.
You can even use leftover or rotisserie chicken! It’s a great way to reuse last night’s dinner and reduce food waste.
Frequently Asked Questions
A chicken Caesar wrap is made of Caesar dressing, chicken and lettuce all wrapped in a tortilla.
Chicken Caesar wraps can be super high in calories if you’re using a store-bought sauce, which is typically full of fat and preservatives. My version is a lot healthier since it uses a lighter homemade Caesar dressing, chicken breast, multigrain wraps and kale (which is full of good nutrients).
This recipe has 400 calories per wrap. It’s super filling and packed full of nutritional value thanks to the kale.
Storing and reheating
Once you put the chicken Caesar wrap all together, I recommend eating it within 24 hours. You can make these the night before and have lunch ready the next morning.
If you want the ingredients to last longer than that, wait to put everything together and store all the ingredients separately in the fridge. The cooked chicken and bacon will last in the fridge for up to 5 days and the dressing will last for up to 7 days. These wraps are best eaten cold, so you don’t have to worry about reheating.
Freezing the chicken
While you can’t freeze the entire chicken Caesar wrap, you can freeze the chicken. In fact, I love having some cooked chicken in my freezer at all times – it’s one of my top meal prep hacks.
You can make this chicken any way that is easy for you. And since cooked chicken will last in the freezer for 3 months, you can make big batches. Make Instant Pot shredded chicken or fill your soup pot or baking sheet with chicken breast. Shred it when it’s cooled and store it in small portions. Thaw your chicken in the refrigerator overnight and make your chicken wraps the next day! Easy-peasy.
Wanna Learn How To Meal Prep?
My meal planning service, Dinner Prep Pro, removes the guesswork and helps you get dinner on the table in 15-20 minutes each night. My meal prep checklists only take 1 hour each week!
More meal prep wrap recipes
Meal prep tools for this recipe
- I get all my free-range chicken breasts and bacon from Butcher Box.
Kale Chicken Caesar Wraps
Ingredients
Caesar dressing (makes about 1 cup dressing)
- 1 cup light mayo
- 1/2 cup parmesan cheese
- 2 tbsp lemon juice
- 1 tbsp Worcestershire sauce
- 1 tbsp dijon mustard
- 1 tbsp capers
- 3 cloves garlic, minced
- 1/2 tsp each salt and pepper
Wrap
- 4 multi-grain wraps
- 2 chicken breasts
- 4 slices turkey bacon
- 1 small red onion, sliced
- 2 cups kale
Instructions
- Add all caesar dressing ingredients to a blender, food processor or bowl with an immersion blender and blend until well combined.
- Meanwhile, cook chicken in a large pot of boiling water for 15 min. Let cool and shred apart with two forks. At the same time, fry turkey bacon in pan on med-high heat for 5-7 min until well cooked.
- Add 1/2 cup chicken, 1 slice turkey bacon (crumbled), a bit of red onion and 1/2 cup kale to a large bowl and toss with about 1/4 cup caesar dressing. Add to the middle of each whole wheat wrap. Fold two edges of the wrap, then roll over with one of the free sides. Squeeze ingredients inside and roll up into a wrap.
- Cut in half and eat! Wraps are up good to make the night before and eat within 24 hours as long as they stay in the fridge. Leftover dressing will last up to 7 days in the fridge. Enjoy!
Video
Notes
Nutrition
Join The Girl on Bloor Premium!
- ZERO ADS!
- Weekly Meal Prep Checklists
- Bonus eBooks
Comments & Reviews
Andrea H says
Omg these were so good. Easy to make and so tasty! My kids loved them too. I made a few extras for the next day – wrapped in saran wrap and stored in the fridge – the kept perfectly. These are great for a make-ahead lunch, grab and go! I used a little over half the dressing, so next time I think I’ll use more chicken/bacon/kale/onion for more wraps or maybe even skip the wrap and massage the leftover dressing with some extra kale and make a kale chicken caesar salad. Thanks for another great recipe!
Taylor Stinson says
I’m so happy you enjoyed, Andrea 🙂
Kate says
this dressing is DRINKABLE–so, so good. i did sub half greek yogurt and half regular mayo as i don’t care for light mayo. your meals are so enjoyable—thank you!
Taylor Stinson says
Eeeee I’m so happy you liked it so much Kate! That makes me so happy! Thank you for your kind words 🙂
Eyecandypopper says
That wrap looks and sounds so good! Perfect to use leftover chicken too, and I love the addition of that creamy avocado sauce. MMmmm… I’m hungry!
Taylor Stinson says
Thank you so much Gabby!!! 🙂 We constantly have leftover chicken laying around at our house so I’m always in search of ways to incorporate it into new meals!
Michelle says
I enjoy kale too, because I love the way it holds a dressing and doesn’t get soggy! Your wraps look wonderful…I would love one for lunch!
Taylor Stinson says
Thank you so much Michelle! 🙂 And yes, isn’t that the great thing about kale?!
Natasha @ Salt & Lavender says
Mmmm Caesar salad will always be my favorite! Love this lighter, healthier version. Looks scrumptious!
Taylor Stinson says
Thank you so much! <3
Robyn Gleason says
LOVE these yummy wraps, Taylor. I’m both a bowl and wrap eater cos it’s all about the dressing for me. This is so scrumptious! I love my Vitamix too and there is no end of things you can make in it. Sharing 🙂
Taylor Stinson says
Isn’t dressing LIFE Robyn?! Hahahah I will find any excuse to eat certain things because of the dressing, that’s for sure! Thanks so much for the kind words 🙂