Module 18 · Wraps & Crackers
Chicken Caesar Wraps
Chicken Caesar Wraps is a keto lunch dish with 5 g net carbs, 44 g protein and 31 g fat per serving (475 kcal). It serves 4 and takes 55 minutes in total.
Crisp romaine, juicy chicken, Parmesan and a proper anchovy Caesar dressing rolled in homemade cauliflower-Cheddar wraps.
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Allergens in this Ketogeni recipe: eggs, fish, milk, mustard. Includes listed optional alternatives; check actual ingredient labels and substitutions.
Yield: 4 servings · Active time: 30 min · Total time: 55 min
| Per serving | Amount |
|---|---|
| Net carbohydrates | 5 g |
| Protein | 44 g |
| Fat | 31 g |
| Energy | 475 kcal |
| Vitamin D | 1.1 µg |
| Calcium | 296 mg |
| Omega-3 (EPA + DHA) | 0.1 g |
Nutrition figures are estimates, not medical advice. Check ingredient labels and weigh your own portions, especially when tracking a strict daily carbohydrate limit. How to interpret these estimates.
Ingredients
- 500 g organic cauliflower, riced (for the wraps)
- 3 piece organic eggs (for the wraps)
- 100 g mature Cheddar, grated (for the wraps)
- 1 tsp psyllium husk powder (for the wraps)
- 400 g cooked organic chicken, sliced
- 150 g organic romaine, shredded
- 30 g Parmesan shavings
- 3 tbsp homemade mayonnaise
- 1 piece organic egg yolk (in the mayonnaise)
- 3 piece anchovy fillets, mashed
- 1 tbsp organic lemon juice
- 1 tsp Dijon mustard
Step-by-step method
- Heat the oven to 200 °C (fan 180 °C) and line a large tray. Steam the riced cauliflower 5 minutes, cool and squeeze very dry.
- Mix with eggs, Cheddar, psyllium and salt, spread thin and bake 20–22 minutes until golden; cool and cut into 4 wraps.
- Whisk mayonnaise, anchovy, lemon and mustard into a dressing.
- Toss the romaine with half the dressing.
- Fill each wrap with lettuce, chicken, Parmesan and a little more dressing, then roll up.
Chef’s tips
- Dress the lettuce just before rolling so it stays crisp.
Variations
- Add crispy bacon.
- Use grilled prawns.
Storage
Assemble on the day; wraps keep 3 days on their own.
Questions and answers
How many net carbs are in Chicken Caesar Wraps?
One serving has 5 g net carbohydrates, 44 g protein and 31 g fat (475 kcal). The recipe makes 4 servings. These figures are estimates; your own ingredients may differ.
Can I make Chicken Caesar Wraps ahead, store or freeze it?
Assemble on the day; wraps keep 3 days on their own.
Which allergens are in Chicken Caesar Wraps?
It contains eggs, fish, milk and mustard, as listed by Ketogeni for this recipe. Always check the labels of the products you use.
Is Chicken Caesar Wraps gluten-free?
Yes. None of the ingredients contain gluten. Check the labels of processed ingredients such as stock or spices.
Can I vary Chicken Caesar Wraps?
Yes. Add crispy bacon. Use grilled prawns.