High-Protein Chickenless Caesar (Printable Version)

A fresh wrap featuring plant-based protein, crisp romaine, and flavorful Caesar dressing made without chicken.

# 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 to retain some 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 the chickpea and tofu mixture. Pour dressing over and toss to coat evenly.
04 - Lay wraps flat, divide the filling evenly, sprinkle with sunflower or pumpkin seeds, and add extra Parmesan if desired.
05 - Fold the bottom edge of each wrap over the filling, roll tightly, and slice in half if preferred.
06 - Serve immediately or wrap tightly in foil for portability.

# Expert Tips:

01 -
  • Gets ready in 25 minutes flat, no cooking skills required.
  • Packed with 23g of protein and tastes indulgent, not like you're eating "healthy."
  • Works perfectly for meal prep, lunch boxes, or when you want something substantial that won't leave you starving at 3pm.
02 -
  • Press your tofu or it will absorb too much dressing and become spongy instead of tender; I learned this the messy way.
  • Assemble these no more than 2 hours before eating, or the romaine will start to weep moisture and soften the wrap.
  • If you're making these for later, keep the filling and dressing separate and assemble fresh right before eating.
03 -
  • Toast your sunflower seeds in a dry skillet for 2 minutes before adding them—the warmth releases their oils and makes them taste infinitely better than raw.
  • If you don't have Worcestershire sauce, a tiny splash of soy sauce or tamari does a similar job, though it'll taste slightly different and more Asian-influenced.
Go Back