Keto Chicken Caesar Wrap
A creamy, garlicky Caesar wrap with juicy chicken, crisp romaine, and Parmesan folded into a low-carb tortilla. Just 4.5g net carbs per serving and ready in 20 minutes, it's the savory grab-and-go lunch that keeps you full and firmly in ketosis.
Head of Nutrition · June 17, 2026
Nutrition per serving
Per serving · makes 2. Values are estimates; brands vary.
This Keto Chicken Caesar Wrap packs all the creamy, garlicky punch of a classic Caesar into a quick low-carb lunch. It comes together in 20 minutes and travels beautifully for work or meal prep.
Ingredients
- 8 oz cooked chicken breast, sliced or shredded
- 2 low-carb almond flour tortillas (about 5g net carbs each)
- 3 cups chopped romaine lettuce
- 1/4 cup shaved Parmesan cheese
- 3 tbsp Caesar dressing (sugar-free)
- 2 tbsp mayonnaise
- 1 tsp Dijon mustard
- 1 small clove garlic, minced
- 1 tbsp fresh lemon juice
- 1/4 tsp black pepper
- 2 tbsp grated Parmesan (for the dressing)
Instructions
- 1
In a small bowl, whisk together the Caesar dressing, mayonnaise, Dijon mustard, minced garlic, lemon juice, grated Parmesan, and black pepper until smooth and creamy.
- 2
In a medium bowl, toss the chopped romaine and sliced chicken with about two-thirds of the dressing until evenly coated.
- 3
Warm each low-carb tortilla in a dry skillet over medium heat for 20-30 seconds per side to make it pliable.
- 4
Lay each tortilla flat and spread the remaining dressing down the center. Pile on the dressed chicken and romaine, then top with shaved Parmesan.
- 5
Fold in the sides, roll up tightly from the bottom, and slice in half on the diagonal to serve.
Tips & notes
- For meal prep, keep the dressing separate and assemble just before eating so the tortilla stays soft and the romaine stays crisp; store components up to 3 days refrigerated.
- No leftover chicken? Season a breast with salt and pepper and pan-sear 5-6 minutes per side, then slice. Rotisserie chicken also works well.
- Swap the tortilla for a large romaine or butter lettuce leaf to make it an even lower-carb lettuce wrap.
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Frequently asked questions
- How many carbs are in keto chicken caesar wrap?
- Each wrap has 4.5g net carbs (11.5g total carbs minus 7g fiber), 480 calories, 38g protein, and 33g fat. This recipe makes 2 wraps.
- Can I make this dairy-free?
- Yes. Use a dairy-free Caesar dressing and swap the Parmesan for a nut-based parmesan alternative or nutritional yeast. The macros shift slightly but it stays keto-friendly.
- What's the best low-carb tortilla to use?
- Look for almond flour or coconut flour tortillas with about 5g net carbs or fewer each. Brands vary, so check the label and recalculate if yours differs significantly.
