Easy Keto Caesar Salad Wrap

The Easy Keto Caesar Salad Wrap is a handheld delight built on crisp romaine or sturdy cabbage leaves instead of tortillas, keeping the carbs ultra-low while still delivering that satisfying sandwich feel. Sliced grilled chicken, salty Parmesan, smoky bacon bits, and optional buttery avocado are layered over the greens, then drizzled with a rich, homemade low-carb Caesar dressing made from olive oil, egg yolk, lemon juice, Parmesan, garlic, and anchovy. Every bite combines crunch from the fresh leaves, creaminess from the dressing, savory depth from the chicken and cheese, and a smoky finish from the bacon, for a perfectly balanced keto meal that works for quick weeknight dinners, portable lunches, or mini party wraps.

Course Dinner, Lunch, Main Course

Cuisine American, Keto

Keyword Avocado, Bacon, Caesar Salad, chicken caesar, gluten free, keto wrap, lettuce wrap, low-carb

Prep Time 15

Cook Time 15

Total Time 30

Servings wraps

Calories 420kcal

Equipment

Mixing bowl
Whisk
Cutting board
Chef's knife
skillet or grill pan
Tongs
measuring cups
measuring spoons

Ingredients

For the grilled chicken

1 pound boneless skinless chicken breast patted dry
2 tablespoons olive oil
1 teaspoon fine sea salt
1/2 teaspoon black pepper
1/2 teaspoon garlic powder

For the keto Caesar dressing

1 large egg yolk room temperature, or use 2 tablespoons mayonnaise
1/2 cup olive oil extra-virgin
2 tablespoons lemon juice freshly squeezed
1 teaspoon Dijon mustard no sugar added
2 tablespoons grated Parmesan cheese plus more to taste
2 cloves garlic finely minced
2 fillets anchovies finely minced, or use 1/2 teaspoon anchovy paste
1/4 teaspoon fine sea salt or to taste
1/4 teaspoon black pepper or to taste

For assembling the wraps

8 large leaves romaine lettuce or green cabbage rinsed and patted very dry
1/3 cup grated Parmesan cheese
4 slices bacon cooked crisp and crumbled
1 medium avocado pitted and thinly sliced, optional
1 cup chopped romaine optional, for extra crunch inside the wraps

Instructions

Preheat a skillet or grill pan over medium heat while you prepare the chicken seasoning.
Place the chicken breasts in a bowl and drizzle with olive oil, then sprinkle with salt, pepper, and garlic powder and toss until evenly coated.
Cook the chicken in the hot skillet or grill pan for about 6 to 8 minutes per side, or until cooked through and the internal temperature reaches 165°F, then transfer to a plate to rest for a few minutes.
While the chicken rests, add the egg yolk to a mixing bowl and whisk briefly to break it up.
Slowly drizzle in the olive oil while whisking constantly until the mixture thickens and emulsifies into a creamy base.
Whisk in the lemon juice, Dijon mustard, Parmesan, minced garlic, anchovies, salt, and pepper until the dressing is smooth and well combined, then taste and adjust seasoning as needed.
Slice the rested grilled chicken into thin strips or bite sized pieces so it is easy to layer in the wraps.
If using, toss the chopped romaine in a small bowl with a few spoonfuls of the Caesar dressing until lightly coated to create a crunchy salad filling.
Lay two large romaine or cabbage leaves slightly overlapping on a cutting board for each wrap, with the stem ends facing you.
Arrange a layer of sliced chicken down the center of the leaves, then spoon a small amount of Caesar dressing over the chicken.
Add a small handful of dressed chopped romaine if using, then sprinkle with grated Parmesan and crumbled bacon over the top.
Top with a few avocado slices if desired, taking care not to overfill so the wrap stays manageable.
Fold the sides of the leaves over the filling, then roll from the stem end up to form a snug wrap, tucking in any loose pieces as you go.
Repeat with the remaining leaves and fillings, then serve the wraps immediately with extra Caesar dressing on the side for dipping if you like.

Notes

For the safest option, use pasteurized egg yolks in the Caesar dressing or substitute the yolk with 2 tablespoons of high quality mayonnaise. Make sure your lettuce leaves are very dry so the wraps stay crisp and do not tear. You can prepare the grilled chicken, bacon, and dressing up to 3 days in advance and store them separately in the refrigerator, then assemble the wraps just before serving for the best texture. To pack for lunch, keep the dressing in a small container and drizzle it on right before eating to avoid sogginess. Each wrap is quite filling on its own, but you can pair it with cucumber slices or celery sticks for extra crunch while keeping carbs low.

Nutrition