High Protein Chickenless Caesar (Printable)

A satisfying wrap packed with plant-based protein, crisp lettuce, and zesty Caesar-style dressing.

# What You 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 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 Steps:

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

# Expert Suggestions:

01 -
  • It tastes like something you'd order at a café, but costs a fraction of the price.
  • Plant-based protein that actually sticks with you—no afternoon hunger sabotage.
  • You can prep it in your work bag and it gets better as it sits.
02 -
  • Don't skip pressing your tofu—wet tofu will make your wrap fall apart and dilute the dressing.
  • If your wraps tear when you try to roll them, they're too cold; let them sit out for a minute to become pliable.
  • The dressing can be made an hour ahead, but toss the salad components together only right before assembling, or the lettuce will start to soften.
03 -
  • Make a double batch of the dressing—it keeps five days and works on everything from grain bowls to roasted vegetables.
  • If your wraps keep tearing, you've found a brand to avoid next time; some whole wheat wraps are just too fragile.
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