Description

A structured, portable, and deeply satisfying meal prep lunch that wraps a juicy, herb-crusted chicken patty in crisp romaine lettuce instead of a bun, offering high protein and low refined carbs.

Ingredients

Scale

1.5 lbs (680g) chicken breasts, pounded to even thickness
1/2 cup (120ml) Caesar dressing
2 tablespoons (30ml) fresh lemon juice
3 cloves garlic, minced
1 teaspoon (5g) Dijon mustard
1 teaspoon (5ml) Worcestershire sauce
1 tablespoon (15ml) olive oil
Salt and black pepper to taste
2 heads romaine hearts, leaves separated and washed
1/2 cup (50g) freshly grated Parmesan cheese
1/4 cup (30g) croutons (whole wheat or sourdough)
1 cup (150g) cherry tomatoes, halved
Extra Caesar dressing for drizzling

Instructions

Place chicken breasts between plastic wrap or in a ziplock bag and pound to an even 1/2-inch thickness.
In a large bowl, whisk together Caesar dressing, lemon juice, minced garlic, Dijon mustard, Worcestershire sauce, and olive oil until emulsified.
Add chicken to the marinade, toss to coat, cover, and refrigerate for at least 30 minutes (up to 4 hours).
Preheat grill or grill pan to medium-high heat.
Grill chicken for 5-6 minutes per side until internal temperature reaches 165°F (74°C).
Remove chicken from heat and let rest for 5 minutes.
While chicken rests, wash and dry romaine hearts, halve cherry tomatoes, and grate Parmesan.
Assemble meal prep containers with a layer of romaine leaves, topped with sliced chicken, tomatoes, croutons, and Parmesan.
Store extra dressing separately and add just before eating to prevent wilting.

Notes

Do not overcook the chicken; use a meat thermometer to ensure it reaches 165°F. Pound chicken evenly for consistent cooking. Keep dressing separate until serving to keep lettuce crisp. Can be stored in the fridge for up to 4 days.

Prep Time: 10 minutes
Cook Time: 15 minutes
Category: Main Course
Cuisine: American

Nutrition

Serving Size: 1 lettuce-wrapped ch
Calories: 350
Sugar: 3
Sodium: 600
Fat: 18
Saturated Fat: 5
Carbohydrates: 8
Fiber: 2
Protein: 35

Keywords: Grilled Chicken Caesar Burger, meal prep, healthy lunch, high protein, low carb, lettuce wrap, chicken breast, Caesar salad, quick dinner