Keto Chicken Caesar Wraps: The Low-Carb Lunch That Actually Satisfies

Ellie Williams
5 Min Read

Tired of soggy salads that leave you hungry an hour later?

These keto chicken Caesar wraps pack all the creamy, savory goodness of your favorite Caesar salad into a handheld masterpiece that won’t derail your low-carb goals.

I’ve been making these wraps for three years now, ever since I got fed up with boring desk lunches. The secret isn’t just swapping bread for lettuce – it’s building layers of flavor that make you forget you’re eating “diet food.”

Modern kitchen setup with ingredients for keto chicken Caesar wraps on marble countertop

KEY INFO

Prep time: 15 minutes
Cook time: 0 minutes (using rotisserie chicken)
Total time: 15 minutes
Servings: 4 wraps
Difficulty level: Easy
Dietary tags: Keto, Low-carb, Gluten-free, High-protein

EQUIPMENT NEEDED

  • Large mixing bowl
  • Sharp chef’s knife
  • Cutting board
  • Measuring cups and spoons
  • Tongs (makes assembly cleaner)

Simple alternatives:
– No salad spinner? Pat lettuce dry with paper towels
– Missing tongs? Use two forks to toss the filling

Hands preparing chicken Caesar salad in a cream-colored mixing bowl in a modern kitchen with red subway tiles and copper pots.

INGREDIENTS

For the filling:
  • 2 cups cooked chicken, shredded (500g rotisserie works perfectly)
  • ½ cup Caesar dressing (120ml) – store-bought or homemade
  • ½ cup grated Parmesan cheese (50g) – plus extra for topping
  • 2 tablespoons fresh lemon juice (30ml)
  • ¼ teaspoon black pepper, freshly ground
For the wraps:
  • 8-12 large butter lettuce leaves (or romaine hearts)
  • 1 medium avocado, sliced (optional but recommended)
  • ¼ cup Parmesan crisps (25g) – for crunch
Substitutions in brackets:
  • Chicken (grilled tofu for vegetarian, leftover turkey)
  • Caesar dressing (Greek yogurt-based for lighter option)
  • Parmesan (Pecorino Romano, nutritional yeast for dairy-free)
Chicken Caesar salad preparation in a modern kitchen with warm, earthy color grading, featuring creamy chicken mixture in a bowl, clean lettuce leaves, and sliced avocado on a plate

METHOD

  1. Shred your rotisserie chicken into bite-sized pieces, discarding skin if you prefer.
  2. Combine chicken, Caesar dressing, and grated Parmesan in your mixing bowl.
  3. Add lemon juice and black pepper, then toss until everything’s evenly coated.
    The mixture should be creamy but not dripping.
  4. Wash lettuce leaves and pat completely dry.
    Wet lettuce = soggy wraps – this step matters.
  5. Layer 2 lettuce leaves per wrap for extra strength and fold-ability.
  6. Spoon ½ cup of chicken mixture into the center of each lettuce stack.
  7. Add 2-3 avocado slices and a sprinkle of Parmesan crisps on top.
  8. Fold the bottom edge up, then fold in the sides and roll tightly.
  9. Slice in half diagonally and serve immediately.
Hands preparing chicken Caesar lettuce wraps with avocado and Parmesan crisps in a modern kitchen, under natural daylight

CRUCIAL TIPS

  • Don’t overfill: Less is more when it comes to wrap integrity
  • Double up lettuce: Two leaves prevent tearing and add structure
  • Taste as you go: Caesar dressing brands vary wildly in flavor intensity
  • Keep it cold: Assemble just before eating for maximum crispness
Keto chicken Caesar wraps cut in half, featuring lettuce, chicken, avocado, and Parmesan, in a modern kitchen with red subway tile backsplash.

STORAGE & VARIATIONS

Storage:

Store chicken filling separately from lettuce for up to 3 days in the fridge. Never refrigerate assembled wraps – they’ll turn into mush overnight.

Scaling tips:

This recipe doubles perfectly for meal prep. Make a big batch of filling on Sunday, then assemble fresh wraps throughout the week.

Common mistakes:
  • Using iceberg lettuce (too brittle – stick with butter lettuce or romaine)
  • Adding hot chicken to cold lettuce (creates condensation and wilting)
  • Overdressing the filling (leads to structural failure)
Variations I love:
  • Crispy version: Pan-sear diced chicken with garlic before mixing
  • Greek twist: Swap Caesar for tzatziki and add cucumber
  • Spicy kick: Mix in a tablespoon of sriracha with the dressing
  • Bacon upgrade: Crumble 4 strips of cooked bacon into the filling
Make it a salad boat:

Can’t be bothered with wrapping? Hollow out romaine hearts and stuff them with the filling for an easier assembly.

The beauty of these wraps lies in their simplicity. No fancy techniques, no exotic ingredients – just quality chicken, good Caesar dressing, and fresh lettuce working in perfect harmony.

I’ve served these at summer picnics where nobody realized they were eating keto food. That’s the ultimate test, right? When your low-carb lunch tastes so good that carb-lovers are asking for the recipe.

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Hello, my name is Ellie Williams and I am a food blogger. I have always had a love for cooking and trying new recipes, and I love sharing my creations with others through my blog.