Caesar Chicken with Avocado in a Wrap
One bite gives you everything a Caesar salad does, plus a layer of golden, toasted tortilla holding it together.
The dressing takes thirty seconds. Yogurt, raw garlic, olive oil, cheese, salt and pepper. Stir. That is the dressing — no blender, no anchovy paste, no egg yolks.
The chicken cooks in olive oil while you cube bread for croutons and slice half an avocado. Everything goes onto the wrap cold, gets rolled tight, and goes back into the pan until the tortilla turns crisp and golden on both sides. What was a salad becomes something you eat standing at the counter. 704 calories and 36 grams of protein, fifteen minutes from cutting board to plate.
One bite gives you everything a Caesar salad does, plus a layer of golden, toasted tortilla holding it together.
The dressing takes thirty seconds. Yogurt, raw garlic, olive oil, cheese, salt and pepper. Stir. That is the dressing — no blender, no anchovy paste, no egg yolks.
The chicken cooks in olive oil while you cube bread for croutons and slice half an avocado. Everything goes onto the wrap cold, gets rolled tight, and goes back into the pan until the tortilla turns crisp and golden on both sides. What was a salad becomes something you eat standing at the counter. 704 calories and 36 grams of protein, fifteen minutes from cutting board to plate.
Ingredients
- chicken breast 3 ounces
- olive oil 1.5 tablespoon
- bread, whole wheat 1 slice
- garlic 1 clove
- avocado 0.5 piece
- yogurt, nonfat 3 tablespoon
- grated cheese 0.5 ounce
- tortilla wrap, whole wheat 1 piece
- iceberg lettuce, shredded 1 handful
Method
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Sprinkle the chicken with salt and pepper.
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Heat a third of the olive oil in a frying pan and fry the chicken for 15 minutes or until it is cooked through.
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Cut the bread into cubes. Finely chop the garlic and slice the avocado.
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Mix the yogurt, garlic, a third of the olive oil and cheese in a bowl. Season with salt and pepper.
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Heat the remaining oil in a frying pan and fry the bread cubes while constantly shaking to form croutons. Season with salt and pepper.
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Remove the chicken from the frying pan and cut it into small cubes. Mix the chicken with the yogurt dressing.
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Divide the chicken over the wrap. Top the chicken with the lettuce, avocado and croutons. Roll up the wrap and cook it on both sides in a frying pan until golden brown.
Place the rolled wrap seam-side down in the pan first. The heat seals the seam shut, so the wrap stays closed when you flip it to toast the other side.
Behind this recipe
Is 36 grams of protein enough for one meal?
Thirty-six grams is solid for a single meal. The idea that your body can only use 30 grams of protein per sitting is outdated — research has moved well past that number. This wrap delivers protein from three different sources (chicken, yogurt, cheese), each digested at a different rate. How much protein can you use per meal?
Read the full evidence reviewCan I use Greek yogurt instead of nonfat yogurt?
Yes. Greek yogurt makes the dressing thicker and slightly tangier. It also adds more protein per tablespoon. Either works — the olive oil loosens the consistency regardless of which yogurt you use.
Does frying in olive oil reduce its health benefits?
Olive oil handles normal pan-frying temperatures well. At the heat levels used to cook chicken and toast croutons, its fatty acid profile and polyphenols remain largely intact. The concern is mostly about prolonged deep-frying at very high temperatures, not the moderate stovetop work in this recipe. Does cooking olive oil destroy its benefits?
Read the full evidence review
