Low Carb Chicken Caesar Wraps

The Low Carb Chicken Caesar Wraps are a satisfying handheld meal that mirrors the flavors of a classic Caesar salad without the carb-heavy tortilla, keeping everything strictly keto. Grilled chicken packs in the protein, while a rich, keto-friendly Caesar dressing provides creamy fats and bold flavor without added sugars. Crisp romaine adds crunch, parmesan cheese contributes nutty depth, and low-carb wraps or cheese wraps hold everything together so you still get that classic wrap satisfaction. These wraps balance tangy creaminess, savory parmesan, juicy grilled chicken, and fresh romaine for a light yet filling dish that stays low in net carbs. Perfect for quick lunches, post-workout meals, simple dinners, or elegant party platters sliced into pinwheels, they are easy to customize with bacon, avocado, pickles, or even shrimp for added flavor and variety.

Course Dinner, Lunch, Main Course

Cuisine American, Keto

Keyword cheese wraps, chicken caesar wraps, keto chicken recipe, keto lunch, lettuce wraps, low carb wraps

Prep Time 20

Cook Time 15

Total Time 35

Servings wraps

Calories 520kcal

Equipment

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

Ingredients

For the grilled chicken

1 pound boneless skinless chicken breasts pounded to even thickness
1 tablespoon olive oil
1 teaspoon sea salt
1/2 teaspoon black pepper freshly ground
1 teaspoon garlic powder

For the keto Caesar dressing

1/2 cup mayonnaise sugar-free
2 tablespoons extra-virgin olive oil
2 tablespoons lemon juice freshly squeezed
2 teaspoons Dijon mustard no sugar added
1 teaspoon Worcestershire sauce check for low-carb ingredients
2 teaspoons anchovy paste or 2 finely minced anchovy fillets
1 clove garlic finely minced
1/4 cup grated Parmesan cheese finely grated
1/4 teaspoon sea salt or to taste
1/4 teaspoon black pepper or to taste

For the wraps

4 low-carb tortillas or cheese wraps about 6 to 8 inches each, 3 to 5g net carbs per wrap
3 cups romaine lettuce thinly sliced or shredded
1 cup shredded Parmesan cheese
4 slices bacon cooked crisp and crumbled, optional
1 avocado pitted and sliced, optional

Instructions

In a small bowl combine the sea salt, black pepper, and garlic powder, then pat the chicken breasts dry and rub them all over with olive oil and the seasoning mixture.
Heat a large skillet or grill pan over medium heat and cook the chicken for about 6 to 8 minutes per side, or until the internal temperature reaches 165°F and the outside is nicely browned.
Transfer the cooked chicken to a cutting board and let it rest for at least 5 minutes so the juices redistribute, then slice it into thin strips or bite-size pieces.
While the chicken cooks, add the mayonnaise, olive oil, lemon juice, Dijon mustard, Worcestershire sauce, anchovy paste, minced garlic, grated Parmesan, sea salt, and black pepper to a mixing bowl.
Whisk the dressing ingredients together until smooth and creamy, then taste and adjust the salt, pepper, or lemon juice to your preference and set the bowl aside.
Place the low-carb tortillas or cheese wraps on a clean work surface and, if desired, warm them briefly in a dry skillet over low heat just until pliable, then let them cool slightly so the dressing does not make them soggy.
Add the shredded romaine lettuce to a bowl, drizzle with a modest amount of the Caesar dressing, and toss gently until the leaves are lightly coated without being overly wet.
Arrange a layer of dressed romaine down the center of each wrap, leaving a small border at the edges for easier rolling.
Top the romaine with sliced grilled chicken, then sprinkle generously with shredded Parmesan and add bacon crumbles and avocado slices if you are using them.
Drizzle a little extra Caesar dressing over the filling, being careful not to overfill or add too much dressing so the wraps stay firm and easy to handle.
Fold in the sides of each wrap, then roll it up tightly from the bottom to the top, pressing gently as you go to keep the filling tucked inside.
If serving as a meal, slice each wrap in half on the diagonal, or for party platters slice into smaller pinwheels and secure with toothpicks, then serve immediately with any remaining dressing on the side for dipping.

Notes

To keep these wraps strictly keto, choose low-carb tortillas or cheese wraps with clean ingredients and no added sugars, aiming for about 3 to 5 grams of net carbs per wrap. You can also use large romaine leaves or egg crepes as the wrap if you prefer to skip packaged tortillas entirely. For easy meal prep, cook and slice the chicken, shred the romaine, and make the dressing up to 3 days in advance, storing each component in separate airtight containers in the refrigerator. Assemble the wraps right before serving so the lettuce stays crisp and the wraps do not become soggy. Feel free to swap the chicken for grilled shrimp, add extra Parmesan, or include tangy additions like chopped pickles or pepperoncini for more crunch and flavor while still keeping carbs low.

Nutrition