If you love a good Caesar salad but want something you can grab with one hand and eat on the go, this Cottage Cheese Caesar Chicken Wrap is it.
It’s packed with protein, creamy without feeling heavy, and tastes like a cheat meal even though it’s totally not.
I first made these on a weeknight when I was low on groceries but had leftover grilled chicken and half a tub of cottage cheese.
After blending up a quick Caesar-style spread, I wrapped it all up with romaine and shaved parm… and WOW.
This one’s been on repeat ever since.
🛒 What You’ll Need
For the Chicken:
- 2 boneless, skinless chicken breasts
- 1 tbsp olive oil
- ½ tsp salt
- ½ tsp black pepper
- ½ tsp garlic powder
For the Caesar Cottage Cheese Spread:
- 1 cup low-fat cottage cheese
- 1 tbsp Dijon mustard
- 1 tbsp lemon juice (fresh)
- 2 tsp Worcestershire sauce
- 2 cloves garlic (minced)
- ¼ cup grated Parmesan cheese
- Salt & pepper to taste
For Assembly:
- 4 large flour tortillas (burrito size)
- 2 cups romaine lettuce (chopped)
- ½ cup shaved Parmesan
❤️ Why I Love This Recipe
This wrap hits every note I crave—creamy, crunchy, salty, and fresh.
Plus, it’s fast and doesn’t need a lot of ingredients.
- It’s high in protein but feels indulgent
- The Caesar spread is creamy but light, thanks to the cottage cheese
- Easy to meal prep for lunch or dinner
- You get all the Caesar salad vibes but in wrap form
- It feels like something you’d get from a trendy cafe
🕒 Makes 4 wraps
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
🔬 Why This Recipe Works (Quick Science)
- Cottage Cheese: Blending cottage cheese gives you that thick, creamy Caesar texture without mayo or sour cream. It’s high in casein protein, too, so it’s filling.
- Lemon + Dijon + Parmesan: These bold flavors balance the blandness of cottage cheese and create that “classic Caesar” taste.
- Grilled Chicken: A simple seasoning helps the chicken stand out without overpowering the Caesar flavors.
❌ Common Mistakes
- Skipping the blending step: Don’t skip blending the cottage cheese—it needs to be smooth for the right texture.
- Using watery lettuce: Make sure romaine is dry or the wrap gets soggy fast.
- Overstuffing the wrap: This makes it tear or fall apart. Keep the filling balanced.
- Not letting chicken rest after grilling: This dries it out. Let it sit for 5 minutes before slicing.
👩🍳 Tools You’ll Need
- Grill pan or outdoor grill
- Knife & cutting board
- Blender or food processor
- Mixing bowls
- Tongs
- Measuring spoons and cups
🔁 Substitutions & Variations
- Use rotisserie chicken instead of grilled for a faster option
- Swap flour tortillas for whole wheat or low-carb wraps
- Add chopped bacon or avocado for an upgrade
- Use Greek yogurt instead of cottage cheese if you prefer
- For vegetarian: Use crispy tofu or chickpeas instead of chicken
🧊 Make Ahead Tips
- The Caesar spread can be made up to 3 days in advance and kept in the fridge
- You can grill the chicken ahead of time and slice just before assembling
- Store chopped romaine in a container lined with a paper towel to keep it fresh
🧑🍳 Step-by-Step Instructions
1️⃣ Season the Chicken
Rub 2 boneless, skinless chicken breasts with 1 tbsp olive oil, ½ tsp salt, ½ tsp black pepper, and ½ tsp garlic powder on all sides.
2️⃣ Grill the Chicken
Grill the seasoned chicken breasts on a grill pan or outdoor grill over medium heat for 5–6 minutes per side, until fully cooked. Let rest 5 minutes, then slice thin.
3️⃣ Make the Cottage Cheese Caesar Spread
In a blender, combine 1 cup cottage cheese, 1 tbsp Dijon mustard, 1 tbsp lemon juice, 2 tsp Worcestershire sauce, 2 minced garlic cloves, ¼ cup grated Parmesan, and a pinch of salt and pepper. Blend until creamy and smooth.
4️⃣ Chop Lettuce & Prep Ingredients
Roughly chop 2 cups romaine lettuce and lay out shaved Parmesan, sliced chicken, and Caesar spread for assembly.
5️⃣ Assemble the Wraps
Lay out 1 flour tortilla. Spread 2–3 tbsp Caesar spread in the center. Add about ½ cup chopped romaine, a few slices of grilled chicken, and a small handful of shaved Parmesan. Roll tightly like a burrito.
6️⃣ Slice & Serve
Slice wrap in half at an angle and serve immediately, or wrap in foil for later.
🧊 Leftovers & Storage
- Wraps are best fresh, but can be stored wrapped in foil or parchment in the fridge for up to 2 days.
- Keep Caesar spread in a sealed jar for 3 days.
- Don’t freeze—lettuce and dairy don’t hold up well.
🍽️ What to Serve With
- A side of sweet potato fries or kettle chips
- Chilled fruit salad
- Sparkling lemonade or iced green tea
- A light cup of soup like tomato basil
❓ FAQ
Can I use store-bought Caesar dressing instead?
Yep! But it won’t be as high in protein or as creamy as the cottage cheese version.
What if I don’t like cottage cheese?
Blend it! It loses the texture and just tastes creamy. If you still hate it, use Greek yogurt.
Can I make this low carb?
Totally—use a low-carb tortilla or even wrap it in a big romaine leaf!
🥪 Ready to Wrap It Up?
Give this recipe a try—it’s fresh, fast, and full of Caesar flavor in every bite. I’d love to hear how yours turns out! Drop a comment with your thoughts, swaps, or questions. Let’s cook something good together!