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Spelt Chicken Caesar 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
Prep Time 15 mins
Cook Time 25 mins
Total Time 40 mins
Cooking Method:
Cuisine:
Courses:
Difficulty: Easy
Servings: 4
Estimated Cost: 3.80
Calories: 480
Best Season: all_year_round
Dietary: Contains dairy and eggs, Contains gluten (spelt), Contains meat, 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.

Ingredients
    For the chicken
  • 600 g boneless skinless chicken breasts (about 2 large breasts, pounded to even 2 cm thickness)
  • 1 tbsp olive oil
  • 1/2 tsp garlic powder
  • 1/2 tsp smoked paprika
  • 1/2 tsp salt
  • 1/4 tsp black pepper
    • For the Caesar dressing
  • 1 egg yolk (large, at room temperature)
  • 1 tsp anchovy paste (or 2 mashed anchovy fillets)
  • 1 garlic clove (small, finely grated)
  • 1 tsp Dijon mustard
  • 2 tbsp lemon juice (freshly squeezed)
  • 1 tsp Worcestershire sauce
  • 60 ml extra virgin olive oil (added slowly to emulsify)
  • 30 g Parmesan (finely grated, plus extra for serving)
  • to taste salt and black pepper
    • To assemble
  • 4 large spelt flour tortillas (store-bought or homemade)
  • 1 head romaine lettuce (outer leaves removed, inner leaves washed and dried)
  • 20 g Parmesan shavings (use a vegetable peeler on a block)
  • to taste black pepper
Instructions
    Season and cook the chicken
  1. 1
    Pound the chicken breasts between two sheets of baking paper to an even 2 cm thickness using a rolling pin.
  2. 2
    Rub the chicken with olive oil, garlic powder, smoked paprika, salt, and black pepper on both sides.
  3. 3
    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.
  4. 4
    Transfer the chicken to a cutting board and rest for 5 minutes, then slice thinly against the grain.
    5. Make the Caesar dressing
  5. 5
    In a small bowl, whisk together the egg yolk, anchovy paste, grated garlic, Dijon mustard, lemon juice, and Worcestershire sauce until combined.
  6. 6
    Add the olive oil in a very slow, thin stream while whisking constantly until the dressing thickens and emulsifies.
  7. 7
    Stir in the grated Parmesan and season with salt and black pepper. The dressing should taste sharp and savoury.
    8. Assemble the wraps
  8. 8
    Warm each spelt tortilla in a dry skillet over medium heat for 30 seconds per side until pliable and lightly toasted.
  9. 9
    Tear the romaine leaves into manageable pieces and toss lightly with half the Caesar dressing in a bowl.
  10. 10
    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.
  11. 11
    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.

Read it online: https://greatbritishspeltrecipes.com/recipe/spelt-chicken-caesar-wraps/
Valentina - Spelt Recipes
Valentina
A dietitian with a passion for spelt cooking. After trying different diets, I found spelt works best in my kitchen. Join me for simple, delicious recipes that bring out the best in this ancient grain!