High Protein Caesar Wrap (Printable version)

Fresh wrap with plant protein, romaine, cherry tomatoes, and creamy Caesar-style dressing.

# 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 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 or pumpkin seeds
16 - Extra shaved Parmesan (optional)

# Directions:

01 - Lightly mash chickpeas with a fork, leaving some whole for texture. Add cubed tofu and toss gently 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, cherry tomatoes, and red onion to the protein mixture. Pour dressing over and toss until evenly coated.
04 - Lay wraps flat. Divide filling between each, sprinkle with seeds, and add extra Parmesan if desired.
05 - Fold bottom edge of each wrap over filling, roll tightly, and slice in half if preferred.
06 - Serve immediately or wrap tightly in foil for on-the-go meals.

# Expert Advice:

01 -
  • It tastes indulgent and restaurant-quality but comes together in under 25 minutes on a regular weeknight.
  • You get a serious protein punch without any of the heaviness that usually comes with it.
  • The Caesar dressing is tangy and garlicky enough that you won't miss anything—it actually outshines versions I've made with chicken.
02 -
  • Press your tofu properly—wrap it in a clean kitchen towel and let something heavy sit on it for 10 minutes, because waterlogged tofu will make your wrap soggy no matter what you do.
  • Don't dress the salad more than 15 minutes before you wrap it, or the lettuce will start to wilt and lose its snap.
  • The Caesar dressing is the star here, so taste it on its own before you build the wrap—it should make you close your eyes for a second.
03 -
  • Buy your chickpeas in bulk if you make these regularly—they're cheap, they last forever, and you'll stop thinking of them as just side-dish material.
  • If the dressing tastes flat, you probably need more lemon and garlic, not more salt—trust your nose here.
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