High Protein Chicken-less Caesar (Printable View)

A satisfying wrap filled with plant-based protein and fresh greens showcasing classic Caesar flavors.

# 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
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 alternative)
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 or pumpkin seeds
16 - Extra shaved Parmesan, optional

# How To Make It:

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

# Expert Advice:

01 -
  • It comes together faster than you can convince yourself to order takeout, yet feels completely satisfying.
  • The protein hits without leaving you feeling heavy or reaching for a second meal an hour later.
  • You can make it your way—vegan, dairy-free, gluten-free—whatever your kitchen needs that day.
02 -
  • Press your tofu before cubing it, or you'll end up with dressing-soggy pieces instead of something that actually has presence.
  • The dressing needs acid and fat in proper balance, so don't skip the lemon juice or olive oil even if you're trying to cut corners.
  • Toast those seeds lightly if you have time—it wakes them up and adds a depth that raw seeds can't quite match.
03 -
  • If your wrap is splitting when you roll it, lightly steam it between damp paper towels for fifteen seconds—it makes all the difference and prevents that embarrassing filling-on-the-plate situation.
  • Don't skip pressing the tofu; it's the difference between a wrap that holds together and one that falls apart the moment you pick it up.
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