Grilled Chicken Caesar Salad Roll-Ups
Description:
This Grilled Chicken Caesar Salad Roll-Up is a delicious, high-protein, and refreshing twist on the classic Caesar salad. Juicy grilled chicken, crisp romaine lettuce, and creamy Caesar dressing are wrapped in a soft tortilla, making it a perfect meal for lunch, dinner, or meal prep. It’s a handheld version of a classic favorite—easy to make and packed with flavor!
Ingredients:
- 2 boneless, skinless chicken breasts
- 1 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp dried oregano
- Salt and pepper to taste
- 4 large flour tortillas (whole wheat or gluten-free if preferred)
- 2 cups chopped romaine lettuce
- 1/2 cup grated Parmesan cheese
- 1/3 cup Caesar dressing (homemade or store-bought)
- 1/2 cup cherry tomatoes, halved (optional)
- 1/4 cup croutons, crushed (optional, for crunch)
Instructions:
1. Prepare & Grill the Chicken:
- Preheat the grill or stovetop pan to medium-high heat.
- Rub the chicken breasts with olive oil, garlic powder, oregano, salt, and pepper.
- Grill for 5-7 minutes per side, or until fully cooked (internal temperature of 165°F/75°C).
- Let the chicken rest for 5 minutes, then slice it into thin strips.
2. Assemble the Roll-Ups:
- Lay each flour tortilla flat.
- Spread about 1 tbsp Caesar dressing evenly on each tortilla.
- Add a layer of chopped romaine lettuce and sliced grilled chicken.
- Sprinkle with Parmesan cheese and add cherry tomatoes or crushed croutons if using.
3. Wrap & Serve:
- Roll up the tortilla tightly, folding in the sides as you go.
- Slice in half diagonally and serve immediately.
Tips & Notes:
✅ Use Pre-Cooked Chicken – For a faster meal, use pre-cooked rotisserie chicken.
✅ Want Extra Crispiness? – Toast the roll-ups in a panini press for a crispy texture.
✅ Make it Low-Carb – Swap the tortilla for large lettuce leaves.
✅ Dressing Control – Adjust the amount of Caesar dressing to your preference for a lighter or richer flavor.
✅ Meal Prep Friendly – Store assembled roll-ups in an airtight container in the fridge for up to 24 hours.
Servings:
- Makes 4 roll-ups
Nutritional Information (Per Serving, Approximate):
- Calories: 380
- Protein: 32g
- Carbohydrates: 32g
- Fat: 15g
- Fiber: 4g
- Sugar: 3g
- Sodium: 680mg
Health Benefits:
✔ High in Protein – Supports muscle growth and satiety.
✔ Rich in Vitamins – Romaine lettuce provides vitamins A, C, and K.
✔ Balanced Meal – Carbs, protein, and healthy fats make it a well-rounded option.
✔ Heart-Healthy – Olive oil and lean grilled chicken contribute to heart health.
Q&A Section:
Q: Can I make this vegetarian?
A: Yes! Swap chicken for grilled tofu or chickpeas for a protein-packed vegetarian version.
Q: What’s the best tortilla for this recipe?
A: Use whole wheat for extra fiber, or low-carb wraps if you’re watching carbs.
Q: Can I store these overnight?
A: Yes, but wrap them tightly to prevent sogginess. Keep dressing separate for the crispiest texture.
Q: What side dishes go well with these roll-ups?
A: Serve with sweet potato fries, a side salad, or a fruit bowl for a balanced meal.
Would you like any variations, such as a spicy version or a gluten-free alternative? 😊