Chicken Caesar Wrap
Tender grilled chicken wrapped with crisp romaine and garlic-free Caesar dressing. A remission-friendly lunch with 32g protein, ready in 25 minutes.
Chicken Caesar Wrap
Tender grilled chicken wrapped with crisp romaine and garlic-free Caesar dressing. A remission-friendly lunch with 32g protein, ready in 25 minutes.
Ingredients
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
Chicken
Caesar Dressing (No Garlic)
Assembly
Instructions
Pat chicken breasts dry with paper towels, then season both sides generously with salt and pepper.
Heat olive oil in a large skillet over medium-high heat until shimmering, about 2 minutes.
Equipment: large skilletAdd chicken breasts and cook undisturbed for 5-6 minutes, until golden brown on the bottom.
Flip chicken and cook another 5-6 minutes, until internal temperature reaches 165°F (74°C) and juices run clear.
165°F (74°C)Transfer chicken to a cutting board and let rest for 5 minutes, then slice into 1/2-inch strips.
Tip: Resting allows juices to redistribute for more tender chickenWhile chicken rests, whisk together mayonnaise, Parmesan, lemon juice, Dijon mustard, garlic-infused oil, salt, and pepper in a small bowl until smooth and creamy.
Equipment: small bowl, whiskPlace chopped romaine in a medium bowl and toss with half the Caesar dressing until evenly coated.
Equipment: medium bowlWarm wraps in a dry skillet over medium heat for 15-20 seconds per side, until pliable.
Equipment: dry skilletLay wraps flat and divide dressed romaine down the center of each wrap, leaving a 2-inch border at the bottom.
Top romaine with sliced chicken strips and shaved Parmesan.
Drizzle remaining dressing over the chicken.
Fold up the bottom edge, then fold in the sides and roll tightly into a wrap.
Cut each wrap in half diagonally and serve immediately.
Notes
Storage
Refrigerate components separately for up to 3 days. Store cooked chicken, dressing, and romaine in separate airtight containers. Assemble wraps fresh when ready to eat, as lettuce will wilt if assembled ahead.
Gluten-free wrap options
Look for rice-based or cassava flour tortillas. Brands like Food for Life Brown Rice Tortillas or Siete Cassava Tortillas are low-FODMAP. Check labels carefully and avoid wraps containing inulin, chicory root, or high-FODMAP grains.
Dairy-free option
Replace mayonnaise with vegan mayo and omit Parmesan. The wrap will be milder but still creamy and satisfying.
No wrap option
Serve as a Caesar salad bowl for a lower-carb, easier-to-digest option that eliminates the tortilla entirely. This also makes it SCD-compliant.
Traditional anchovies
Traditional Caesar includes anchovies for umami depth. Add 1 teaspoon anchovy paste to the dressing if you tolerate fish well. Anchovies are low-FODMAP and add that signature Caesar flavor.
Make your own garlic oil
Heat 1/2 cup olive oil with 4 smashed garlic cloves over low heat for 10 minutes, then strain and discard garlic. FODMAPs are water-soluble and don't transfer to oil, giving you garlic flavor without triggers.
IBD Considerations
Diet Protocol Compliance
How this recipe fits common IBD dietary approaches
