Save Last summer I was trying to eat more plant-based meals while still hitting my protein goals and this wrap completely saved my lunch routine. The combination of chickpeas and tofu creates this satisfying texture thats actually filling unlike so many other vegetarian wraps Ive tried. I started making these for meal prep and now my husband keeps stealing them from the fridge.
My friend Sarah came over for lunch last month and was skeptical about a chicken-less Caesar anything until she took a bite. She literally stopped mid-conversation and asked for the recipe right there at the table. Now she makes them every Sunday for her work week lunches.
- Chickpeas: These create a flaky texture similar to chicken when lightly mashed and they add fiber that keeps you satisfied
- Extra-firm tofu: Press it really well before cubing so it absorbs the dressing instead of making everything soggy
- Greek yogurt: This makes the dressing thick and creamy without needing tons of oil
- Romane lettuce: Use whole leaves torn by hand for better texture than precut bagged lettuce
- Roasted seeds: Sunflower or pumpkin seeds add that crucial crunch Parmesan would normally provide
- Mash and combine:
- Use a fork to mash chickpeas until they resemble flaky tuna salad leaving some whole for varied texture then gently fold in the tofu cubes
- Whisk the dressing:
- Combine all dressing ingredients in a small bowl and whisk until completely smooth tasting and adjusting seasonings as you go
- Toss everything:
- Add romaine cherry tomatoes and red onion to the protein mixture then pour over dressing tossing until every piece is coated
- Assemble:
- Lay wraps flat and divide filling evenly then sprinkle with seeds and extra Parmesan if using
- Roll tight:
- Fold the bottom edge over the filling then fold in the sides and roll from bottom to top like a burrito
Save This became my go-to meal after long gym days when I want something substantial but not heavy. Theres something about the cold crisp lettuce against the creamy dressing that hits different.
Sometimes I add sliced avocado when I want extra creaminess or swap the sunflower seeds for crushed roasted almonds if thats what I have in the pantry. The recipe works with virtually any sturdy green though I stick to romaine for that authentic Caesar crunch.
Ive found that sparkling water with a squeeze of fresh lemon cuts through the rich dressing beautifully. A crisp white wine works too if youre eating these for an easy weekend lunch.
You can make the filling and dressing separately then store them in airtight containers for up to three days. Just keep the wraps separate until youre ready to eat or theyll get soggy and sad.
- Use a large wide bowl when tossing the filling so nothing spills
- Warm the wraps for 10 seconds in the microwave so they fold without cracking
- Wrap finished ones tightly in foil if taking them to go
Save Theres something genuinely satisfying about eating food that tastes this indulgent while knowing its packed with plant protein.
Common Questions
- → How can I make this wrap vegan?
Substitute dairy-based yogurt with plant-based yogurt and use vegan Parmesan to maintain the creamy dressing's flavor.
- → What protein sources are used in this wrap?
Chickpeas and extra-firm tofu provide a balanced plant-based protein blend, offering both texture and nutrition.
- → Can I use gluten-free wraps for this dish?
Yes, gluten-free wraps can be used to accommodate dietary restrictions without compromising taste or texture.
- → What toppings enhance the flavor and texture?
Roasted sunflower or pumpkin seeds add a satisfying crunch, while extra shaved Parmesan offers a savory, creamy finish.
- → How should I store leftovers?
Wrap tightly in foil or airtight containers and refrigerate. Consume within 1-2 days for optimal freshness.