Spring is right around the corner (I hope), which means summer is quickly approaching. And if you’re like me, there’s no better wrap than a chicken Caesar salad wrap. But I’ve taken it to the next level with my Za'atar Chicken Caesar Wrap, which knocks out all other chicken Caesar wraps. It’s not only easy to make, but also delicious and nutritious!
This easy-to-make wrap takes the classic chicken Caesar salad wrap to the next level by adding a Middle Eastern flair with za'atar for spice, za'atar pita chips for crunch, arugula instead of lettuce for a more bitter taste, and crispy chickpeas for extra texture and nutrition. There was a rumor spreading on the internet that caesar salads aren't considered "healthy", so I wanted to clock that real quick and show you that it's your plate, your rules. You can make a recipe any way you want to and if it's by adding more nutrients to a simple recipe like a caesar salad, then so be it. You should be able to enjoy the foods you love and learn to make them your own.
This wrap is packed with lean protein from chicken, fiber from chickpeas, and healthy fats from olive oil. It's not only filling but also a great source of essential vitamins and nutrients like omega-3 fatty acids, vitamin B6, and antioxidants. Whether you’re meal prepping for the week or need a quick lunch or dinner, this recipe is versatile, customizable, and perfect for anyone seeking a healthier alternative to traditional wraps.
I love making my own dressings since it gives me the chance to understand what is going into my food, but if you have your own recipe or just want to use store bought Caesar dressing, then that's completely okay. This is the Caesar dressing I tend to make because it's light and easy to whip up. Don't judge me that I don't use anchovies, I just can't get myself to buy them. But if you love them, please add in 1-2 anchovy filets to the recipe.
This is a recipe you can make for lunch, dinner, or take on the go. If you're trying to incorporate more balanced, easy recipes in your life, make sure to add this one into the rotation. You're going to love it. It's going to take you less than 10 minutes to prep the chicken and chickpeas, and then 5 minutes to make the dressing. This is a wrap you'll have ready to go in under 30 minutes.
Why You’ll Love This Za'atar Chicken Caesar Wrap
Quick and Easy: Ready in less than 30 minutes with minimal cleanup required.
Nutritious & Balanced: This recipe provides all the macronutrients your body needs, including omega-3 fatty acids, fiber, and vitamin B6—important for cognitive health, digestion, and mood regulation!
Customizable: You can easily adjust this recipe based on your dietary preferences. If you're gluten free, opt for a GF tortilla. If you're dairy free, use a dairy free parmesan instead or opt out of it and use a creamy non-dairy yogurt to add creaminess into the dressing.
Flavorful: since it's made with za'atar unlike other Caesar wraps, you're going to find yourself obsessing over the kick of flavor in this over many others!
Health Benefit Highlight of This Za'atar Chicken Caesar Wrap
Most chicken Caesar wraps are just chicken, lettuce, and dressing, right? Well, I wanted to pack in some extra nutrients to keep your stomach and body feeling great.
Chickpeas: A great source of fiber that helps maintain digestive health and keep you regular. As legumes, they also provide plant-based protein, making this wrap even more balanced.
Za'atar: This Middle Eastern spice blend adds flavor and is known for its antioxidant properties. Za'atar is made with sesame seeds, which have been known to provide our bodies with antioxidants such as, sesamin and sesamolin. These are lignans found in sesame seeds, which are potent antioxidants. They not only protect cells from oxidative damage but also have anti-inflammatory properties.
Parmesan Cheese: While a small amount is used, it still adds a punch of flavor and calcium.
Arugula: arugula is considered to be a "bitter" food, which helps stimulate digestion.
Recipe Overview:
Yields: 1 serving
Portion: 1 wrap
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Ingredients:
Chickpeas:
½ 15oz can chickpeas, drained, rinsed, dried
Extra virgin olive oil
Salt and freshly grated black pepper, to taste
½ tsp garlic powder
½ tsp paprika
1/4 tsp cumin
1/4 tsp za'atar
Chicken breast:
Extra virgin olive oil
Salt and freshly grated black pepper, to taste
½ tsp garlic powder
Arugula
1 burrito-sized tortilla wrap
Caesar Dressing:
1 egg yolk
1 tbsp Dijon mustard
1 tbsp lemon juice
1/4 cup extra virgin olive oil
1/4 cup grated Parmesan cheese
2 garlic cloves, minced
Salt and freshly grated black pepper, to taste
1 tsp Worcestershire sauce
Customizing Your Za'atar Chicken Caesar Wrap
This recipe is easily customizable to meet your dietary needs. Here are a few ideas:
Gluten free: opt for a gluten free tortilla instead of a flour tortilla.
Dairy free: use a dairy free parmesan instead or opt out of it and use a creamy non-dairy yogurt to add creaminess into the dressing.
No egg: if you're concerned about the use of the raw egg, that's why I buy pasteurized eggs, you can choose to opt out of it and use mayo instead or lightly boil the egg yolk for a minute.
My goal is to inspire you to make this wrap your own!
Instructions:
Prep chicken and chickpeas: preheat oven to 400F (204C). Have chicken breast prepped - gently pound the chicken breast with a flat side of a meat mallet until it is an even thickness. Place chicken on baking sheet lined with parchment paper. Drizzle the chicken with olive oil and season with salt, black pepper, and garlic powder. For the chickpeas, make sure they are well dried, then place them on the baking sheet, coat with olive oil, and season with salt, black pepper, paprika, garlic powder, cumin, and za'atar. Bake for 20 minutes until the chicken is cooked through and the chickpeas are crispy.
Prep dressing: in a bowl, combine all ingredients. Whisk until smooth and creamy. Taste and adjust the salt, pepper, or lemon juice as needed for balance.
Assemble wrap: Once the chicken and chickpeas are done, cut the chicken into cubes. Grab your tortilla wrap and spread a layer of Caesar dressing. Add a generous handful of arugula, followed by the chickpeas and chicken. Top with crushed Terranean Twice-Baked Pita Chips for added crunch.
Serve: Gently wrap the tortilla. If you'd like to toast it, heat a frying pan over medium-high heat and spray with avocado oil. Place the wrap in the pan and cook for 1-2 minutes on each side, until golden and warm. Slice in half and enjoy!
Recipe Notes:
Adjust Spice Level: If you prefer more heat, add a pinch of cayenne or chili flakes to the chickpeas or dressing.
Switch out greens: if you don't like arugula, please opt for lettuce or spinach instead.
Frequently Asked Questions:
Can I make this recipe in advance?: Yes! You can prepare the chicken and chickpeas ahead of time, but just make sure to prep the dressing on the day of because of the raw egg.
Is the raw egg okay?: Yes! Raw eggs can potentially contain Salmonella, however, the risk is relatively low. To reduce the risk, many people opt for pasteurized eggs when making raw egg-based dressings like Caesar. Pasteurized eggs have been gently heated to a temperature that kills harmful bacteria without cooking the egg, making them safer to use raw. If you're nervous or immunocompromised feel free to use mayo as a base for Caesar dressing, aquafaba (the liquid from canned chickpeas), or store-bought Caesar dressing.
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