American
High-Fiber White Bean Chicken Caesar Wraps
Chicken, smashed white beans, romaine, Parmesan, lemon, and a yogurt-Caesar dressing pack into meal-prep wraps with protein and fiber.
I reach for this when I want a chicken Caesar wrap that does more than taste like dressed lettuce in a tortilla. Smashed white beans add body, fiber, and a creamy layer that helps hold the wrap together.
The dressing uses Greek yogurt, lemon, Parmesan, Dijon, and a little anchovy paste.
It is still Caesar-adjacent, but it stays bright enough for lunch and does not make the wrap collapse.
The beans are the practical trick.
Mash them roughly with some dressing, spread them first, then pile on chicken and romaine so every bite has something filling in it.
For another recipe in this seed collection, try High-Protein Chicken Caesar Pasta Salad or Crispy White Bean Kale Toasts.
Directions
- Whisk Greek yogurt, Parmesan, lemon juice, Dijon, anchovy paste, black pepper, and 2 tablespoons water.
- Mash the beans with 3 tablespoons dressing and a pinch of salt.
- Toss chicken and romaine with enough dressing to coat lightly.
- Warm tortillas for 15 seconds so they fold without cracking.
- Spread smashed beans over each tortilla.
- Top with chicken Caesar salad, fold in the sides, and roll tightly.
- Slice in half and serve, or wrap in parchment for lunch prep.
Nutrition
Nutrition Information
Estimated per serving: 470 calories, 36 g protein, 49 g carbohydrates, 15 g fat.
Variations
Recipe Variations
- Use chickpeas instead of white beans.
- Add chopped cucumbers for more crunch.
- Turn the filling into salad bowls with croutons instead of tortillas.
Notes
- Keep the romaine dry so the wraps do not get soggy.
- Use rotisserie chicken for the fastest version.
- If packing ahead, keep extra dressing on the side.
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