High-Protein Chickenless Caesar Wrap (Printable Version)

Satisfying wrap packed with plant-based protein and classic Caesar salad flavors, ready quickly.

# What You'll Need:

→ Plant-Based Protein

01 - 1 can (14 oz) chickpeas, drained and rinsed
02 - 7 oz extra-firm tofu, pressed and cubed

→ Vegetables & Greens

03 - 2 large whole wheat or spinach wraps/tortillas
04 - 2 cups chopped romaine lettuce
05 - 1/2 cup cherry tomatoes, halved
06 - 1/4 small red onion, thinly sliced

→ Caesar Dressing

07 - 3 tbsp plain Greek yogurt or dairy-free yogurt
08 - 1 tbsp olive oil
09 - 1 tbsp lemon juice
10 - 1 tsp Dijon mustard
11 - 1 tsp vegetarian Worcestershire sauce
12 - 1 small garlic clove, minced
13 - 2 tbsp grated Parmesan cheese or vegan Parmesan
14 - Salt and black pepper, to taste

→ Toppings

15 - 2 tbsp roasted sunflower seeds or pumpkin seeds
16 - Extra shaved Parmesan, optional

# Directions:

01 - Lightly mash chickpeas with a fork, keeping some whole for texture, then gently toss in cubed tofu.
02 - Whisk Greek yogurt, olive oil, lemon juice, Dijon mustard, Worcestershire sauce, minced garlic, Parmesan, salt, and pepper in a small bowl until smooth.
03 - Add chopped romaine, cherry tomatoes, and red onion to the chickpea-tofu mixture. Pour dressing over and toss until evenly coated.
04 - Lay wraps flat and divide filling between them. Sprinkle with sunflower or pumpkin seeds and add extra Parmesan if desired.
05 - Fold the bottom edge of each wrap over the filling, then roll tightly. Slice in half if preferred.
06 - Serve immediately or wrap tightly in foil for portable meals.

# Additional Tips::

01 -
  • You get 23 grams of protein without any chicken, so you'll actually stay full until dinner.
  • It comes together in 25 minutes flat, making it perfect for those days when you need something that tastes like effort but isn't.
  • The crispy seeds and tangy dressing remind you why Caesar salad became iconic in the first place.
02 -
  • Press your tofu thoroughly before cubing it. I learned this the hard way when my first wrap fell apart because excess moisture made everything slip and slide.
  • The dressing actually tastes better if you make it a few hours ahead. The flavors meld and settle in ways they don't when it's fresh.
  • Don't skip the Worcestershire sauce. It sounds random, but it's the secret ingredient that makes people ask what's different about your Caesar dressing.
03 -
  • If you're prepping ahead, keep the dressing separate from the vegetables until you're ready to eat. Moisture is the enemy of a crisp wrap.
  • Warming your wraps for 10 seconds in a dry pan makes them more pliable and somehow more delicious, plus they hold together better when you roll them.
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