Pin I was deep in a kitchen rut, making the same chicken wraps week after week, when my friend Maria—who'd recently gone vegetarian—brought over leftovers from her meal prep. She'd layered chickpeas and tofu into a Caesar wrap, and I was skeptical until the first bite. The creaminess of the dressing, the earthiness of the legumes, and that sharp bite of Parmesan made me realize I'd been overthinking protein sources. Now I make these constantly, mostly because they're genuinely good, partly because Maria won't let me forget how wrong I was.
I made these for my book club one Thursday evening, thinking they'd be a side dish. Instead, everyone asked for the recipe and left with napkins full of seeds and dressing. One person said it tasted like a Caesar salad had a glow-up, and that stuck with me. Turns out, confidence tastes good—whether it comes from protein or just knowing you nailed something simple.
Ingredients
- Chickpeas (1 can, drained): The base of your protein—slightly mashing them creates texture that mimics shredded chicken without the blandness.
- Extra-firm tofu (200 g, pressed): Pressing is the secret; it absorbs the dressing and adds a subtle, creamy richness that balances the acidic lemon.
- Whole wheat or spinach wraps (2 large): Sturdy enough to hold filling without tearing, and the nuttiness pairs beautifully with Caesar.
- Romaine lettuce (2 cups, chopped): Crisp and sturdy, holding up better than delicate greens under the weight of wet ingredients.
- Cherry tomatoes (1/2 cup, halved): Halving them prevents watery pockets that can make the wrap soggy if you sit on it.
- Red onion (1/4 small, thinly sliced): Raw sharpness cuts through the richness of the yogurt and cheese—use less if you're sensitive to bite.
- Greek yogurt (3 tbsp): The backbone of a lighter dressing that still feels indulgent without mayo's heaviness.
- Olive oil (1 tbsp): Keeps the dressing silky and helps the flavors cling to every ingredient.
- Lemon juice (1 tbsp): Fresh is essential here; bottled tastes flat against the earthiness of legumes.
- Dijon mustard (1 tsp): An emulsifier that also adds subtle heat and prevents the dressing from feeling one-note.
- Vegetarian Worcestershire (1 tsp): This tiny amount carries an umami punch that makes people ask what your secret ingredient is.
- Garlic (1 small clove, minced): Raw and fragrant—trust yourself to mince it fine enough to distribute evenly.
- Parmesan (2 tbsp, grated): Use freshly grated if you can; pre-grated feels sandy against the smooth dressing.
- Sunflower or pumpkin seeds (2 tbsp): These add crunch and extra protein—toast them lightly first if you want deeper flavor.
Instructions
- Prepare your proteins:
- Drain and rinse the chickpeas thoroughly under cold water. In a bowl, mash them gently with a fork—you're aiming for a rustic texture with some whole beans still visible, not a paste. Press your tofu between paper towels with something heavy on top for a few minutes to remove excess moisture, then cube it and add it to the chickpeas.
- Make the dressing:
- In a small bowl, whisk the Greek yogurt, olive oil, lemon juice, Dijon mustard, Worcestershire sauce, and minced garlic together until smooth and creamy. Stir in the grated Parmesan, then taste and adjust salt and pepper—remember, the Parmesan is already salty.
- Combine everything:
- Add your chopped romaine, halved cherry tomatoes, and sliced red onion to the chickpea-tofu mixture. Pour the dressing over everything and toss gently until all the vegetables are evenly coated and the mixture feels cohesive. The dressing should cling to the lettuce, not pool at the bottom.
- Assemble the wraps:
- Lay each wrap flat on a clean surface. Divide the filling evenly between the two wraps, mounding it slightly off-center so you have room to fold. Sprinkle with sunflower or pumpkin seeds and add extra shaved Parmesan if you're feeling generous.
- Roll with intention:
- Fold the bottom edge of the wrap up and over the filling, tucking it snugly. Roll from bottom to top, keeping tension so nothing spills out the sides. If you want neat halves for a lunch box, slice through the center with a sharp knife on a slight angle.
- Serve or store:
- Eat immediately while everything is still crisp, or wrap each wrap tightly in foil if you're taking it on the go. The wrap stays fresh for about 4 hours, though the lettuce will soften slightly over time.
Pin My partner brought these to work and came home talking about how his coworkers were genuinely surprised there was no chicken in there. He'd watched their faces shift from polite interest to actual enthusiasm. It was one of those quiet moments where I realized this recipe had crossed from 'something I made' into 'something that changed how people think about food.'
The Protein Question
People ask me all the time if chickpeas and tofu actually satisfy like chicken does. The answer isn't a simple yes or no—it's about the total picture. The chickpeas bring substance and fiber that keeps you genuinely full for hours, while the tofu adds a subtle creaminess that makes the dressing feel luxurious instead of thin. Combined with the seeds, you're hitting 23 grams of protein per wrap, which is honestly more than most people expect from vegetables. The trick is trusting that fullness comes from variety and texture, not just a single ingredient.
Building Better Wraps
I've made hundreds of wraps at this point, and the real difference between a mediocre one and a memorable one comes down to layering your assembly. You want your heartier ingredients—the chickpea-tofu mixture—closer to the center so they act as a buffer between the delicate lettuce and the wrap itself. This prevents sogginess and gives you structural integrity when you pick it up. Also, don't be stingy with the dressing; it's not just flavor, it's what binds everything together and keeps it from falling apart. A dry wrap is a sad wrap.
Making It Your Own
This recipe feels more like a blueprint than a strict formula, which is partly why I love teaching it to people. Some add sliced avocado for richness, others toss in roasted chickpeas for extra crunch and deeper flavor. A few friends have mixed in some feta or crispy chickpeas they've seasoned themselves. The Caesar dressing is flexible too—I've added a pinch of cayenne when I wanted heat, or a touch more lemon when the flavor felt muted. The only thing I'd keep non-negotiable is pressing the tofu and not skipping the Worcestershire sauce, because those two things do most of the heavy lifting.
- Try adding roasted chickpeas tossed in paprika and garlic for an extra protein boost and satisfying crunch.
- Sliced avocado works beautifully if you're not concerned about extra fat content—it adds creaminess that balances the acidic dressing.
- Make the dressing a day ahead and let the flavors marry in the fridge; it tastes noticeably better than same-day dressing.
Pin What started as me being skeptical of a vegetarian twist has become something I genuinely crave. There's something satisfying about a meal this simple tasting this good, and knowing it's kind to both your body and your conscience doesn't hurt.
Recipe Q&A
- → What plant-based proteins are used in this wrap?
Chickpeas and extra-firm tofu provide a satisfying source of plant-based protein in this wrap.
- → Can I make a vegan version of this dish?
Yes, substitute Greek yogurt and Parmesan with their plant-based alternatives to keep the flavors intact while making it vegan.
- → What type of greens complement this wrap best?
Chopped romaine lettuce adds crispness and pairs naturally with the Caesar-inspired dressing.
- → How can I add texture to the wrap?
Roasted sunflower or pumpkin seeds sprinkled on top provide a delightful crunch and nutty flavor.
- → Are there any gluten-free adaptations available?
Using gluten-free wraps instead of whole wheat or spinach tortillas makes this dish suitable for gluten-sensitive diets.