Save to Pinterest I discovered this wrap on a Tuesday afternoon when my usual go-to lunch felt tired and predictable. Standing in front of my fridge with leftover chickpeas and a wilting head of romaine, I remembered how much I loved a proper Caesar salad but wanted something that actually kept me full until dinner. That first bite—the creamy dressing clinging to crispy lettuce, the tofu cubes adding unexpected substance—felt like I'd cracked some kind of code. It became my answer to "what can I make in 25 minutes that tastes indulgent but isn't?"
I made these for a friend who'd just gone vegetarian and was frustrated about protein options. Watching her face light up when she bit into it—when she realized this wasn't some sad salad substitute—made me feel like I'd shared something real. She's requested them every time we have lunch together since, which feels like the highest compliment.
Ingredients
- Chickpeas (1 can, 400g): Drained and rinsed to remove excess starch—this keeps your wrap from getting soggy and gives them that perfect tender-but-not-mushy texture.
- Extra-firm tofu (200g): Pressed and cubed so it absorbs the dressing instead of turning into mush; pressing matters more than you'd think here.
- Whole wheat or spinach wraps: Choose wraps that won't tear when you fold them, and let them sit out for a minute so they're pliable.
- Romaine lettuce (2 cups chopped): The sturdy leaves hold everything together and don't wilt immediately like butterhead would.
- Cherry tomatoes (1/2 cup halved): Their sweetness balances the umami of the dressing beautifully.
- Red onion (1/4 small, thinly sliced): A little bite that cuts through the richness without overpowering.
- Greek yogurt (3 tbsp): Use full-fat if you can—it creates a silkier dressing than low-fat versions.
- Olive oil, lemon juice, Dijon mustard: The holy trinity of any good dressing; don't skip the mustard—it acts like an emulsifier.
- Worcestershire sauce (1 tsp vegetarian): This is where the "Caesar" happens; it's the secret depth everyone tastes but can't name.
- Garlic and Parmesan: Minced fresh garlic (never powder here) and real Parmesan give that sharp, authentic flavor.
- Sunflower or pumpkin seeds: The final crunch that makes this feel less like a salad wrap and more like something special.
Instructions
- Coax the chickpeas:
- Drain and rinse your canned chickpeas under cold water—you'll see all that starchy liquid wash away. Using a fork, gently mash about half of them in a bowl, leaving the other half intact so you get texture variation with every bite.
- Make the dressing sing:
- In a small bowl, whisk the Greek yogurt with olive oil until it loosens slightly, then add lemon juice and Dijon. The dressing should look creamy but still drizzle; if you add the garlic and Worcestershire while it's too thick, they won't distribute evenly.
- Build your base:
- Toss the chickpea-tofu mixture with the chopped romaine, tomatoes, and red onion in a large bowl. Pour the dressing over everything and toss until each piece is coated—this is where patience matters because you want even distribution.
- Fill and fold:
- Lay your wrap flat on a clean surface, divide the filling between the two wraps, and scatter those seeds on top like you're finishing a work of art. Sprinkle extra Parmesan if the mood strikes.
- Roll with intention:
- Fold the bottom edge over the filling first, then tuck in the sides and roll tightly from bottom to top. If you want two neat halves, slice diagonally with a sharp knife while the wrap is still fresh.
- Serve or save:
- These are best eaten immediately when the wrap is still warm and the lettuce crisp, but wrap them tightly in foil if you're eating later and they'll actually improve as the flavors meld.
Save to Pinterest These wraps have become my Saturday morning meal prep ritual. There's something meditative about standing at the counter with everything laid out, knowing that three wraps mean three days of lunch sorted without thinking. It's one of those dishes that proves eating well doesn't have to be complicated.
Making This Your Own
The beauty of this wrap is how it adapts to whatever you have on hand. I've added roasted red peppers when tomatoes felt bland, thrown in crispy chickpeas for extra crunch, and once even used mashed white beans instead of half the chickpeas when I ran out. The Caesar dressing is flexible too—a little extra lemon juice if you want brightness, more Parmesan if you're being generous with yourself. Think of this as a template rather than a strict rule.
Why Plant-Based Protein Works Here
Chickpeas and tofu have completely different textures, which is exactly why they work together in a wrap. The chickpeas break down slightly and create a creamy base, while the tofu cubes give you something to bite into. Together they provide about 23 grams of protein per wrap—enough to actually satisfy you for hours. I used to think wraps had to have meat to feel like a proper meal, but this proved me wrong.
Pairing and Storage Tips
These wraps pair beautifully with sparkling water and a squeeze of lemon, or if you want something richer, a crisp white wine like Sauvignon Blanc cuts through the creaminess perfectly. For storage, wrap them tightly in foil or parchment paper—plastic wrap makes them sweat. They keep for up to two days in the fridge, though the wrap softens slightly; if you're meal prepping, keep the filling separate and assemble fresh each day.
- Slice the wraps diagonally for presentation and easier handling.
- Pack any extra dressing in a small container to refresh them if they dry out.
- If avocado calls to you, add it just before eating so it doesn't brown.
Save to Pinterest This wrap taught me that satisfying meals don't require complicated ingredients or hours in the kitchen—just intention and the right combination of flavors. Make it once and it becomes the meal you keep coming back to.
Recipe Questions & Answers
- → Can I make this wrap vegan?
Yes, substitute Greek yogurt with a plant-based yogurt and use vegan Parmesan to keep it fully vegan without sacrificing flavor.
- → What protein sources are used in this wrap?
This wrap features chickpeas and extra-firm tofu, providing a high-protein, plant-based combination.
- → Are gluten-free wraps suitable for this dish?
Absolutely. Gluten-free wraps can be used to accommodate gluten sensitivities while maintaining the dish’s integrity.
- → How can I add extra crunch?
Roasted sunflower or pumpkin seeds add a pleasant crunch, and you can also include roasted chickpeas or sliced avocado for texture.
- → What are suitable beverage pairings?
This wrap pairs well with sparkling water with lemon or a crisp Sauvignon Blanc to complement its fresh and zesty flavors.
- → Can I prepare the filling ahead of time?
Yes, you can prepare the filling in advance and assemble the wraps just before eating to keep the greens crisp.