THE SPLIT PLATE / RECIPE

Caesar Crunch Wrap

A chopped chicken Caesar lunch rolled into one big wrap. About 475 calories and 50g protein for the whole wrap.

YIELD1 serving
TOTAL TIMEChicken package cook time + 5 min assembly
COOK METHODSee method
EST. / SERVING~475 cal | ~50g protein
KEY TO SUCCESS: Two tortillas are used to make one large wrap; do not treat each tortilla or each half as a separate serving.

Ingredients

Ingredients

  • 2 Mission Carb Balance tortillas (140 calories total)
  • 5 oz Real Good lightly breaded chicken breast fillet, weighed before air frying
  • 4 romaine leaves
  • 2 Velveeta Original cheese slices
  • 2 tbsp homemade high-protein Caesar dressing

Allergens: wheat, milk. Check the chicken and dressing labels for other allergens and the exact tortilla SKU for nutrition differences.

You want a filling chicken Caesar lunch with little prep. Air-fry the chicken, chop it with the romaine, cheese, and dressing, then roll the entire mixture into two overlapping tortillas for one wrap.

Method

  1. 1.AIR-FRY CHICKEN. Weigh 5 oz of the fillet before cooking, then air-fry according to the package directions until cooked through. No added oil is included in the estimate.
  2. 2.BUILD THE PILE. Set out four romaine leaves. Add the cooked chicken, two Velveeta slices, and two tablespoons of homemade Caesar.
  3. 3.CHOP. Use two knives to chop and mix the whole pile so the dressing reaches every bite.
  4. 4.FILL. Overlap both tortillas to make one large wrap. Move all of the chopped filling onto them.
  5. 5.ROLL. Fold the tortillas around the filling and roll snugly.
  6. 6.SLICE AND SERVE. Cut the wrap across. Both halves are one serving.

Keys to success

  • The 5 oz chicken amount is the uncooked product weight, before air frying.
  • No extra oil is included in the recipe or nutrition estimate.

Storage and reheating

Store: Keep the cooked chicken, romaine, and dressing separate until ready to assemble.

Reheat: Warm the chicken before chopping; the assembled lettuce wrap is best fresh.

Lasts: Best eaten after assembly while the romaine stays crisp.

Estimated nutrition

~475 cal | ~50g protein per 1 whole wrap, made with 2 tortillas.

About 475 calories and 50g protein for the whole wrap, based on package-label estimates: two tortillas 140 calories and about 10–12g protein; 5 oz Real Good chicken (weighed before cooking) about 228 calories and 29g protein; two Velveeta slices 70 calories and about 6g protein; two tablespoons homemade Caesar about 30 calories and 3g protein; four romaine leaves about 5 calories and 1g protein. Sum: about 473 calories and 49–51g protein, rounded to 475 and 50g. This is not a weighed finished-food analysis. Exact tortillas, chicken, cheese, and dressing can change the result.

thesplitplate.com/cookbook/caesar-crunch-wrap

Caesar Crunch Wrap
Quick LunchesQuick lunch

Caesar Crunch Wrap

A chopped chicken Caesar lunch rolled into one big wrap. About 475 calories and 50g protein for the whole wrap.

Make this when

You want a filling chicken Caesar lunch with little prep. Air-fry the chicken, chop it with the romaine, cheese, and dressing, then roll the entire mixture into two overlapping tortillas for one wrap.

Total time
Chicken package cook time + 5 min assembly
Yield
1 serving
Protein / serving
~50g
Cal / serving
~475
Serving size
1 whole wrap, made with 2 tortillas
Allergens and safety

Contains: wheat, milk

  • Check the chicken and dressing labels for other allergens and the exact tortilla SKU for nutrition differences.

Packaged ingredients change formulas — check the label on what's actually in your kitchen.

Flavor target

Creamy Caesar in every bite, crisp romaine, savory breaded chicken, and a soft wrap that holds the chopped filling together.

Ingredients

Batch cookYields 1 servings — quantities below are the full batch.

Ingredients

Method

  1. 1
    AIR-FRY CHICKEN

    Weigh 5 oz of the fillet before cooking, then air-fry according to the package directions until cooked through. No added oil is included in the estimate.

  2. 2
    BUILD THE PILE

    Set out four romaine leaves. Add the cooked chicken, two Velveeta slices, and two tablespoons of homemade Caesar.

  3. 3
    CHOP

    Use two knives to chop and mix the whole pile so the dressing reaches every bite.

  4. 4
    FILL

    Overlap both tortillas to make one large wrap. Move all of the chopped filling onto them.

  5. 5
    ROLL

    Fold the tortillas around the filling and roll snugly.

  6. 6
    SLICE AND SERVE

    Cut the wrap across. Both halves are one serving.

Three keys to success

  1. 1Two tortillas are used to make one large wrap; do not treat each tortilla or each half as a separate serving.
  2. 2The 5 oz chicken amount is the uncooked product weight, before air frying.
  3. 3No extra oil is included in the recipe or nutrition estimate.

Storage and nutrition

Storage: Keep the cooked chicken, romaine, and dressing separate until ready to assemble.

Reheat: Warm the chicken before chopping; the assembled lettuce wrap is best fresh.

Lasts: Best eaten after assembly while the romaine stays crisp.

Watch the full cook

#Quick lunch#High-protein lunch#Chicken Caesar#Busy weekdays