Spelt Chicken Caesar Wraps Recipe

Name: Spelt Chicken Caesar Wraps
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4
Ingredients: 600 g boneless skinless chicken breasts; 1 tbsp olive oil; 1/2 tsp garlic powder; 1/2 tsp smoked paprika; 1/2 tsp salt; 1/4 tsp black pepper; 1 egg yolk; 1 tsp anchovy paste; 1 garlic clove; 1 tsp Dijon mustard; 2 tbsp lemon juice; 1 tsp Worcestershire sauce; 60 ml extra virgin olive oil; 30 g Parmesan; to taste salt and black pepper; 4 large spelt flour tortillas; 1 head romaine lettuce; 20 g Parmesan shavings; to taste black pepper

Crisp romaine, grilled chicken, sharp Caesar in spelt wraps

Spelt chicken Caesar wraps cut diagonally on a grey plate showing grilled chicken, romaine and Parmesan filling

Spelt flatbreads have a slightly denser texture than wheat flour tortillas, and that works in your favour here. They grip the filling rather than sliding around, and the mild nuttiness pairs well with the anchovy-forward Caesar dressing.

The chicken is seasoned simply and cooked in a cast-iron pan until the surface is properly browned. That crust matters. It adds texture that stays noticeable even once the wrap is folded and cut.

Caesar dressing made from scratch takes about five minutes and tastes sharper and cleaner than anything from a bottle. A little lemon, a little Worcestershire, a little Parmesan. That’s the whole formula.

You can prep the chicken and dressing ahead, keep them separate, and assemble the wraps when needed. They hold well for lunch boxes without turning soft.

Why You’ll Love This Recipe

Spelt tortillas stay firm and hold the filling well
Homemade Caesar dressing takes under 5 minutes
High-protein lunch that packs and travels cleanly
Chicken and dressing prep ahead for easy assembly

Chicken breasts searing in a cast-iron skillet with golden crust forming for spelt Caesar wraps

Ingredient Notes

spelt flour tortillas: Use store-bought spelt wraps or make your own with white spelt flour, olive oil, water, and salt. Wholegrain spelt wraps have more bite but can crack when folded cold, so warm them briefly before use.
chicken breast: Chicken thighs work just as well and stay juicier if you cook them a minute or two longer. Slice thin once rested for the best texture inside the wrap.
anchovy paste: Two anchovy fillets mashed with a fork replace the paste directly. If you skip anchovies entirely, add a small extra pinch of salt and a dash of Worcestershire.
Parmesan: Grana Padano is a cheaper substitute with a similar salty sharpness. Pre-grated Parmesan from a tub tends to be drier and less flavourful, so buy a small block and grate it yourself.
egg yolk: The raw yolk emulsifies the dressing and gives it body. If you want to avoid raw egg, use 1 tablespoon of mayonnaise instead and reduce the olive oil slightly.
romaine lettuce: Romaine stays crunchy longer than other lettuce varieties, which matters for packed lunches. Dry the leaves well after washing or the wrap turns wet at the bottom.

Spelt chicken Caesar wrap served on a white plate with a jar of homemade Caesar dressing alongside

Print Recipe

Healthy

Spelt Chicken Caesar Wraps

Difficulty: Easy Prep Time 15 mins Cook Time 25 mins Total Time 40 mins

Servings: 4 Estimated Cost: £ 3.80 Calories: 480

Best Season: all_year_round

Dietary:

C Contains dairy and eggs C Contains gluten (spelt) C Contains meat H High Protein

Description

Spelt tortillas add a mild nutty depth that holds up to the bold Caesar dressing without going soggy. Pan-seared chicken keeps the filling lean and satisfying.

Instructions

Season and cook the chicken

Pound the chicken breasts between two sheets of baking paper to an even 2 cm thickness using a rolling pin.
Rub the chicken with olive oil, garlic powder, smoked paprika, salt, and black pepper on both sides.
Heat a cast-iron skillet over medium-high heat until very hot. Add the chicken and cook for 5 to 6 minutes per side until the surface is deep golden brown and an instant-read thermometer reads 74 C / 165 F at the thickest point.
Transfer the chicken to a cutting board and rest for 5 minutes, then slice thinly against the grain.

Make the Caesar dressing

In a small bowl, whisk together the egg yolk, anchovy paste, grated garlic, Dijon mustard, lemon juice, and Worcestershire sauce until combined.
Add the olive oil in a very slow, thin stream while whisking constantly until the dressing thickens and emulsifies.
Stir in the grated Parmesan and season with salt and black pepper. The dressing should taste sharp and savoury.

Assemble the wraps

Warm each spelt tortilla in a dry skillet over medium heat for 30 seconds per side until pliable and lightly toasted.
Tear the romaine leaves into manageable pieces and toss lightly with half the Caesar dressing in a bowl.
Lay a tortilla flat. Arrange a quarter of the dressed romaine in the centre, followed by a quarter of the sliced chicken. Add Parmesan shavings and a small drizzle of extra dressing. Grind over black pepper.
Fold the two sides of the tortilla inward, then roll up from the bottom tightly. Cut on the diagonal and serve immediately.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 480kcal

% Daily Value *
Total Fat 22g34%
Saturated Fat 5g25%
Cholesterol 120mg40%
Sodium 720mg30%
Potassium 540mg16%
Total Carbohydrate 38g13%
Dietary Fiber 4g16%
Sugars 2g
Protein 38g76%

Vitamin A 4200 IU
Vitamin C 8 mg
Calcium 180 mg
Iron 3 mg
Vitamin D 10 IU
Vitamin E 2 mg
Vitamin K 60 mcg
Thiamin 0.3 mg
Riboflavin 0.2 mg
Niacin 14 mg
Vitamin B6 0.9 mg
Folate 55 mcg
Vitamin B12 0.4 mcg
Phosphorus 350 mg
Magnesium 42 mg
Zinc 2 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

Additional Notes

Pound chicken breasts to even thickness before cooking for consistent browning.
Rest sliced chicken 5 minutes before wrapping to keep the filling from turning wet.
Dress romaine just before assembling, not ahead, to maintain crunch.
Grate Parmesan fresh from a block for the sharpest flavour in the dressing.
Warm spelt tortillas before filling to prevent cracking and improve pliability.

Keywords: spelt chicken caesar wraps, spelt wrap recipe, healthy chicken wraps, homemade caesar dressing, spelt flour lunch

Equipment

cast-iron skillet or heavy-based frying pan
instant-read thermometer
small mixing bowl
whisk
cutting board
sharp chef's knife

Tips

Pound chicken breasts to an even 2 cm thickness before cooking so the surface browns before the inside dries out.
Rest the cooked chicken for 5 minutes before slicing to keep the juices inside the meat.
Warm spelt tortillas in a dry skillet for 30 seconds per side before filling to prevent cracking.
Dress the romaine lightly and keep extra dressing on the side to avoid a soggy wrap base.
Slice the wrapped tortilla on a diagonal and press down gently so the filling compacts and holds its shape when cut.

Variations

Swap chicken for grilled halloumi and add sliced cherry tomatoes for a vegetarian version.
Use smoked salmon instead of chicken and add capers for a sharper, bolder filling.
Add sliced avocado and a pinch of chilli flakes to the Caesar dressing for a creamier wrap.

Storage and Reheating

Store assembled wraps tightly wrapped in beeswax wrap or foil in the fridge for up to 1 day. The romaine starts to wilt after that, so it's better to store components separately.

Keep cooked sliced chicken in an airtight container in the fridge for up to 3 days. Homemade Caesar dressing keeps for up to 4 days in a sealed jar in the fridge.

These wraps don't freeze well once assembled. The lettuce breaks down and the tortilla becomes wet. Freeze the cooked chicken separately if needed, then thaw overnight before assembling fresh.

Serving Suggestions

These wraps work as a standalone lunch. Cut them on the diagonal and serve with a small bowl of extra Caesar dressing for dipping.

For a light dinner, pair with a simple tomato and red onion salad dressed with olive oil and red wine vinegar. The acidity balances the richness of the Caesar.

For a gathering, lay out all the components separately and let people build their own wraps. Set out the spelt tortillas, sliced chicken, romaine, dressing, and shaved Parmesan in small bowls.

File under healthy chicken wraps homemade caesar dressing spelt chicken caesar wraps spelt flour lunch spelt wrap recipe

Frequently Asked Questions

Expand All:

Why does my spelt wrap crack when I try to fold it?

Spelt tortillas crack when they're cold or dry. Warm them in a dry skillet for 30 seconds per side before filling and they'll fold cleanly without splitting.

Can I use store-bought Caesar dressing instead of making it from scratch?

You can, but store-bought dressings are usually sweeter and thinner, which can make the wrap base wet. If you use a bottled dressing, pat the romaine dry and go lighter with the amount.

How do I keep these spelt chicken Caesar wraps from going soggy in a lunchbox?

Pack the dressing and romaine separately and assemble just before eating. If you need to pack them fully assembled, wrap tightly in foil and put the dressing on the side.

Are spelt chicken Caesar wraps suitable for a high-protein meal prep routine?

Each wrap provides around 38 grams of protein from the chicken and Parmesan. You can batch-cook the chicken and dressing on Sunday and assemble wraps each morning in under 5 minutes.

What's the difference between a spelt tortilla and a regular wheat flour tortilla in this wrap?

Spelt tortillas have a slightly nuttier flavour and a denser texture that holds the filling without stretching out. They also have a lower glycaemic impact than standard white flour tortillas.

How do I know when the chicken is properly cooked through in the pan?

The internal temperature should read 74 C / 165 F on an instant-read thermometer. If you cut into the thickest part, the juices should run clear with no pink remaining.

Spelt Chicken Caesar Wraps

Why You’ll Love This Recipe

Ingredient Notes

Spelt Chicken Caesar Wraps

Description

Ingredients

For the chicken

For the Caesar dressing

To assemble