High Protein Chicken-less Caesar (Printer-Friendly)

A satisfying wrap filled with plant protein and crisp greens in 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/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)

# Method:

01 - Lightly mash the chickpeas in a bowl, leaving some whole for texture. Add the cubed tofu and gently mix to combine.
02 - In a small bowl, whisk Greek yogurt, olive oil, lemon juice, Dijon mustard, Worcestershire sauce, minced garlic, grated Parmesan, salt, and black pepper until smooth.
03 - Add chopped romaine, cherry tomatoes, and red onion to the chickpea-tofu mixture. Pour the dressing over and toss until evenly coated.
04 - Lay the wraps flat. Evenly distribute the filling on each wrap, then 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 to serve if preferred.
06 - Serve immediately or wrap tightly in foil for convenience.

# Expert Suggestions:

01 -
  • You get the umami satisfaction of a proper Caesar without the guilt, finished in about the time it takes to make a sandwich.
  • Chickpeas and tofu create this unexpectedly creamy, textured protein base that actually feels like eating something hearty.
  • The dressing comes together in one small bowl and tastes like you spent way more effort than you actually did.
02 -
  • Press your tofu before you cube it—I learned this the hard way when my wrap turned soggy because water kept releasing during assembly.
  • The dressing is the star here, so don't skimp on whisking; it needs a minute to emulsify properly or it stays thin and separates.
  • Fresh lemon juice matters more than you think; bottled juice changes the entire flavor profile in a way that's hard to fix.
03 -
  • Toast your seeds in a dry pan for two minutes before adding them—it wakes up their flavor and makes them taste nutty instead of bland.
  • If your wrap tears, use it as a salad bowl instead; you get all the same flavors without the folding stress.
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