Pat the chicken breasts dry with paper towels to help the seasonings stick better. Drizzle the olive oil over both sides, then evenly season with garlic powder, onion powder, smoked paprika, salt, and freshly ground black pepper. Rub the seasonings into the chicken using your hands so every surface is well coated. Let the chicken rest at room temperature for 10–15 minutes. This short resting time allows the flavors to absorb into the meat and helps the chicken cook more evenly.

Heat a grill pan, nonstick skillet, or cast-iron pan over medium-high heat until hot. Place the seasoned chicken onto the pan and cook for approximately 5–7 minutes per side, depending on the thickness of the chicken breasts, until the internal temperature reaches 165°F (74°C). If using an air fryer, cook at 380°F (193°C) for 14–16 minutes, flipping halfway through. For the oven method, bake at 400°F (204°C) for 20–25 minutes. Once fully cooked, transfer the chicken to a cutting board and let it rest for at least 5 minutes before slicing into thin strips. Resting helps the juices redistribute throughout the meat, keeping every bite tender and juicy.

While the chicken is resting, prepare the creamy cottage cheese Caesar dressing. Add the cottage cheese, plain Greek yogurt, grated Parmesan cheese, fresh lemon juice, Dijon mustard, Worcestershire sauce, minced garlic, a pinch of salt, and black pepper to a blender or food processor. Blend for about 45–60 seconds, or until the mixture becomes completely smooth, creamy, and free of cottage cheese curds. Taste the dressing and adjust the seasoning with additional lemon juice, salt, or pepper if desired.

Wash the romaine lettuce thoroughly under cold running water and dry it completely using a salad spinner or clean kitchen towel. Removing excess moisture prevents the wrap from becoming soggy. Chop the lettuce into bite-sized pieces and place it in a large mixing bowl. Add just enough of the prepared Caesar dressing to lightly coat the lettuce, then gently toss until every leaf is evenly covered without becoming overly wet.

Warm the high-protein tortillas for about 10–15 seconds in the microwave or for a few seconds in a dry skillet over medium heat. This softens the tortillas, making them much easier to roll without cracking or tearing during assembly.

Lay each warmed tortilla flat on a clean work surface. Spread a spoonful of the remaining cottage cheese Caesar dressing down the center of each tortilla, leaving about a 1-inch border around the edges. Add a generous layer of the dressed romaine lettuce, followed by the sliced grilled chicken. Sprinkle freshly grated Parmesan cheese over the chicken and add the optional halved cherry tomatoes if using. Arrange the filling in an even line so the wrap rolls neatly.

Fold the left and right sides of the tortilla inward over the filling. Starting from the bottom edge closest to you, roll the tortilla tightly upward while gently tucking the filling in as you go. Continue rolling until the seam is underneath the wrap. A tightly rolled wrap will hold together better and prevent the filling from spilling out while eating.

For a warm, slightly crispy exterior, place the assembled wraps seam-side down in a dry skillet over medium heat. Toast for 1–2 minutes, then carefully flip and toast the opposite side for another 1–2 minutes until both sides are lightly golden and crisp. Remove the wraps from the skillet and let them cool for about a minute before slicing each wrap diagonally in half with a sharp knife. Serve immediately with extra Caesar dressing, a sprinkle of freshly grated Parmesan cheese, and lemon wedges on the side if desired.