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Crispy garlic parmesan chicken caesar wrap sliced in half with panko chicken and romaine lettuce
Lily Coleman

Crispy Garlic Parmesan Chicken Caesar Wraps

Golden, crunchy garlic parmesan panko chicken tenders tossed with crisp chopped romaine lettuce, aged parmesan ribbons, and rich, creamy Caesar dressing wrapped snugly in a warm, lightly toasted flour tortilla. The ultimate 15-minute high-protein lunch.
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings: 4 wraps
Course: Lunch, Main Course, Quick Lunch
Cuisine: American, Healthy Fast Food, Quick Lunch
Calories: 480

Ingredients
  

Crispy Garlic Parmesan Chicken
  • 1 lb chicken tenders cut into strips
  • 1 cup panko breadcrumbs for extra crunch
  • 1/3 cup Parmesan cheese tossed into panko
  • 1.5 tsp seasonings garlic and paprika
  • 1 large egg for coating chicken
  • 0.5 tsp salt and pepper to taste
Caesar Salad Filling & Assembly
  • 4 large flour tortillas soft and pliable
  • 4 cups romaine lettuce crisp bite
  • 1/2 cup Caesar dressing garlicky and creamy
  • 1/2 cup shaved parmesan for savory richness
  • 1 tbsp lemon juice bright acidity
  • 1/2 cup garlic croutons crushed into wrap

Method
 

  1. Bread & Cook Chicken: In a shallow bowl, mix panko breadcrumbs, grated parmesan, garlic powder, paprika, salt, and black pepper. Dip seasoned chicken tenders in beaten egg, then press firmly into panko mixture. Air fry at 400°F (200°C) for 10 to 12 minutes (or pan-sear in 2 tbsp olive oil over medium-high heat for 3 to 4 minutes per side) until golden-brown, crispy, and cooked to 165°F. Slice into bite-sized strips.
  2. Toss Caesar Salad Filling: In a large mixing bowl, toss chopped romaine lettuce with creamy Caesar dressing, fresh lemon juice, shaved parmesan cheese, and crushed garlic croutons until evenly coated.
  3. Warm the Tortillas: Warm tortillas in a dry skillet or microwave for 15 seconds so they become soft, pliable, and easy to roll without tearing.
  4. Assemble the Wraps: Lay each warmed tortilla flat. Distribute dressed romaine salad down the center of each tortilla. Arrange warm, crispy chicken tender slices directly on top of the greens.
  5. Roll Tightly: Fold the sides of the tortilla inward over the filling, then roll from the bottom up tightly like a burrito.
  6. Optional Toast & Serve: Place the rolled wraps seam-side down in a hot dry skillet over medium heat for 1 to 2 minutes per side until lightly toasted and sealed. Slice diagonally in half and serve immediately.

Nutrition

Calories: 480kcalCarbohydrates: 44gProtein: 38gFat: 18gSaturated Fat: 5gCholesterol: 85mgSodium: 790mgPotassium: 420mgFiber: 3gSugar: 2gVitamin A: 1650IUVitamin C: 12mgCalcium: 190mgIron: 3.1mg

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