If you’re like me and you love “healthified” recipes, this might be the recipe for you. I love delicious food but in healthier versions (and a bonus if they’re easy to make). These Grilled Chicken Caesar Lettuce Wraps are a lighter, fresher spin on the classic Caesar salad — but still creamy, savory, and satisfying. They deliver quality protein, healthy fats, and fresh crunch without feeling heavy. They're perfect for quick lunches, light dinners, or balanced meal prep.

Below is the full modified recipe scaled for ONE meal-sized serving (instead of a full family-size batch). But if you want a bigger batch, you can simply multiply the recipe for as many servings as you need it for.

Why You’ll Love This Meal

High protein + balanced macros
Fresh whole-food ingredients
A lighter, digestion-friendly “Caesar”
Great for weight-loss or maintenance (400–500 calories)
Fast to make if chicken is pre-cooked
Customizable for low-carb, dairy-free, or plant-based swaps

Grilled Chicken Caesar Lettuce Wraps (Modified for One Serving)

Ingredients (Serves 1 — about 3 hearty wraps)

For the chicken

5 oz chicken breast (raw weight)
1 tsp lime juice
1/8 tsp paprika
1/8 tsp onion powder
1/8 tsp garlic powder
1/8 tsp sea salt
Pinch black pepper

For the roasted garlic Caesar dressing
(Makes just enough for one serving — not drenched but still creamy)

1 small garlic clove, roasted (or 1 tsp roasted garlic mash)
1 tbsp olive oil
1 tbsp lemon juice
1/2 tsp Dijon mustard
Sea salt & black pepper to taste

For the wraps

3–4 large Boston or butter lettuce leaves
1 tbsp freshly shaved Parmesan (a light sprinkle)
Optional crunch: a few crushed roasted chickpeas or 1 tsp toasted breadcrumbs

Estimated Nutrition (per meal)

Calories: ~450
Protein: ~32g
Carbs: ~10–12g
Fat: ~29g

Directions

1. Roast the garlic
You don’t need a full bulb for a single serving. Wrap one peeled clove in foil with a tiny drop of olive oil and roast on the grill (or air fryer/oven) for 10–12 minutes until soft and golden.
*Skip this step if you’d prefer not to sped the extra time.

2. Season the chicken
Mix paprika, garlic powder, onion powder, salt, and pepper.
Coat chicken with lime juice, then with the spice mix.

3. Grill the chicken
Grill over medium heat for 5–6 minutes per side, or until cooked through. Let rest, then dice.
*Save time with a rotisserie chicken and already pre-grilled chicken from your grocery store.

4. Make the Caesar dressing
Blend or whisk together:

Olive oil
Lemon juice
Dijon
Roasted garlic
Salt & pepper

It should be silky, bright, and garlicky.

5. Assemble
Lay out 3–4 large lettuce leaves. Fill each with diced grilled chicken.
Drizzle dressing over the top.
Finish with a light sprinkle of Parmesan.

Wrap and enjoy immediately!

Nutrition Information

Servings: 1 meal
Calories: 448 kcal
Protein: 43g
Carbs: 10g
Fat: 26g

Why These Ingredients Are So Good for You

Chicken breast – lean protein, supports muscle recovery and satiety
Olive oil – heart-healthy monounsaturated fats, staple of Mediterranean eating
Roasted garlic – antioxidant-rich and easier on digestion than raw garlic
Lemon + Dijon – bright flavor boosts without heavy calories
Lettuce wraps – fiber, hydration, low-calorie vehicle
Parmesan – adds flavor intensity with very little needed

This meal hits the sweet spot of being:
Nourishing
Whole-food based
High protein
Digestive-friendly
Balanced enough for weight loss or maintenance

Meal Prep Tips

Make the dressing ahead and store up to 4 days.
Grill 3–4 portions of chicken at once for grab-and-go lunches.
Wash & prep lettuce in advance for fast assembly.
Swap in rotisserie chicken on busy days.

Customizations

Add more protein

Add 1–2 tbsp Greek yogurt to the dressing
Add extra roasted chicken

Lower-calorie version

Use 1 tsp olive oil in dressing + 1 tsp Greek yogurt to lighten it
Skip Parmesan

Low-carb version

Add avocado
Add more lettuce or chopped veggies
Omit breadcrumbs/chickpeas

More volume (higher fiber)

Add chopped cucumbers
Add cherry tomatoes
Add shredded cabbage or Brussels slaw

Plant-based swap

Use grilled tofu
Replace dressing with tahini + lemon + garlic

I hope you love this recipe and enjoy adding it for a healthy lunch or dinner. If you try it or have questions, drop them in the comments below! - Margot