High-Protein Chickenless Caesar (Printable)

A satisfying wrap packed with plant-based protein and fresh Caesar salad flavors.

# What You Need:

→ Plant-Based Protein

01 - 1 (14 oz) can 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 yogurt for vegan)
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)

# How-To:

01 - Lightly mash the chickpeas with a fork, leaving some whole for texture. Add the cubed tofu and gently toss to combine.
02 - In a small bowl, whisk together Greek yogurt, olive oil, lemon juice, Dijon mustard, vegetarian Worcestershire sauce, minced garlic, grated Parmesan, salt, and black pepper until smooth.
03 - Add chopped romaine, cherry tomatoes, and thinly sliced red onion to the chickpea and tofu mixture. Pour dressing over and toss until evenly coated.
04 - Lay wraps flat and divide filling evenly. Sprinkle roasted sunflower or pumpkin seeds on top 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 portability.

# Expert Advice:

01 -
  • High in plant-based protein without any chicken, yet somehow more satisfying than the original.
  • Ready in 25 minutes, which means this works for quick lunches or when you're feeding yourself something better than usual.
  • Caesar flavor hits exactly right—tangy, garlicky, umami-rich without tasting like you're missing anything.
  • Portable enough to pack for work, stable enough to eat later without falling apart.
02 -
  • Press your tofu properly or it'll be mushy and dilute your dressing—wrap it in a clean kitchen towel and let it sit under something heavy for 15 minutes.
  • Don't dress the wrap more than 10 minutes before eating, or the lettuce starts releasing water and everything gets soggy.
  • The sunflower seeds are not optional crunch—they're what separates this from a regular salad that happens to be in a wrap.
03 -
  • Slice your red onion paper-thin and let it sit in a little lemon juice for five minutes before adding it—takes the harsh edge off without losing the flavor.
  • Warm your wraps for 10 seconds in a dry pan before filling them so they're pliable and less likely to crack.
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