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–+ servings
Ultra close-up macro texture of crispy garlic chicken caesar wrap with melted parmesan, crisp romaine, and creamy caesar dressing

Crispy Garlic Chicken Caesar Meal-Prep Wraps

Golden panko-crusted garlic chicken tenders, crisp chopped romaine hearts, shaved aged parmesan, and creamy garlic caesar dressing wrapped tightly in warm flour tortillas. High-protein, restaurant-quality 15-minute lunch perfection.
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings: 4 wraps
Course: Lunch, Main Course, Quick Meals
Cuisine: American, Modern Comfort Food
Calories: 460

Ingredients
  

Garlic Panko Chicken Cutlets
  • 1.2 lbs boneless skinless chicken tenders or thin cutlets, patted dry
  • 1 cup Japanese panko breadcrumbs for maximum crunch
  • 1 teaspoon garlic powder
  • ½ teaspoon onion powder
  • ½ teaspoon smoked paprika
  • ¾ teaspoon fine sea salt
  • ½ teaspoon cracked black pepper
  • 1 large egg beaten (or 2 tablespoon olive oil/buttermilk for dredge)
  • 2 tablespoon olive oil for pan-searing
Caesar Salad Filling & Wraps
  • 4 large flour tortillas 10 or 12-inch burrito style, warmed
  • 4 cups crisp romaine lettuce washed, thoroughly dried, and chopped
  • ½ cup aged parmesan cheese shaved or freshly grated
  • ½ cup creamy garlic caesar dressing plus extra for dipping
  • 1 tablespoon fresh lemon juice for bright acidity

Method
 

Season & Bread the Chicken
  1. Pat chicken tenders dry with paper towels. In a shallow dish, stir together panko breadcrumbs, garlic powder, onion powder, smoked paprika, sea salt, and black pepper.
  2. Dip each tender into beaten egg (or brush lightly with olive oil), then press firmly into the seasoned garlic panko until thoroughly coated on all sides.
Pan-Sear to Golden Crunch
  1. Heat 2 tablespoons olive oil in a large cast-iron skillet or nonstick pan over medium-high heat until shimmering.
  2. Add breaded chicken tenders in a single layer without overcrowding. Cook for 3 to 4 minutes per side until deeply golden, shatteringly crisp, and cooked to an internal temperature of 165°F (74°C). Transfer to a paper towel-lined plate and slice diagonally.
Toss Caesar Salad & Assemble
  1. In a large bowl, toss chopped romaine lettuce with creamy caesar dressing, fresh lemon juice, and shaved parmesan cheese until lightly and evenly coated.
  2. Warm tortillas in a dry skillet for 15 seconds per side to make them pliable. Place a generous mound of dressed caesar romaine in the center of each tortilla, top with sliced warm crispy garlic chicken, and fold in the sides, rolling tightly into a burrito-style wrap.
Slice & Serve
  1. Slice each wrap diagonally across the center with a sharp chef knife. Serve immediately with extra creamy caesar dressing and lemon wedges on the side.

Nutrition

Calories: 460kcalCarbohydrates: 36gProtein: 38gFat: 18gSaturated Fat: 5gCholesterol: 85mgSodium: 680mgPotassium: 520mgFiber: 3gSugar: 3gVitamin A: 740IUVitamin C: 14mgCalcium: 160mgIron: 2.4mg

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