High Protein Chicken-less Caesar (Printable)

Fresh wrap featuring plant-based protein and classic Caesar salad flavors.

# 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 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 Make It:

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

# Expert Advice:

01 -
  • It tastes like the Caesar you crave but actually keeps you full—no afternoon slump.
  • The whole thing comes together in 25 minutes, making it perfect for lazy lunches or meal prep Sundays.
  • Chickpeas and tofu are incredibly forgiving; there's no risk of overcooking or drying out like with chicken.
02 -
  • Press your tofu before cubing—I learned this the hard way when my wrap turned into a soggy mess because tofu released water as I assembled it.
  • Add the dressing right before eating if you're packing this as lunch; toss it with vegetables just minutes before wrapping to keep everything crisp and the wrap sturdy.
  • The dressing gets better as it sits; if you make it ahead, the flavors deepen, but use it within 2 days or the lemon will start to taste harsh.
03 -
  • Fresh Parmesan makes an enormous difference in both the dressing and as a topping—the flavor is sharper and the texture is silkier than pre-grated.
  • If your wrap starts to tear while rolling, just start over with a fresh one instead of trying to salvage it; that moment of extra patience saves you from a messy lunch.
Go Back