High-Protein Chickenless Caesar (Printable)

A satisfying plant-based Caesar wrap rich in protein and fresh vegetables for a wholesome meal.

# 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 tortillas
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 alternative)
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 - Lightly mash chickpeas with a fork, leaving some intact for texture, then add cubed tofu and gently combine.
02 - In a small bowl, 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 to coat evenly.
04 - Lay tortillas flat, divide filling evenly, sprinkle with seeds, and add extra Parmesan if desired.
05 - Fold bottom edge over filling, roll tightly, and slice in half if preferred.
06 - Serve immediately or wrap tightly in foil for meals on the go.

# Expert Hints:

01 -
  • It tastes like indulgence but takes barely longer than a sandwich to assemble, so you actually stick with it.
  • The protein hits hard enough to keep you satisfied through afternoon meetings without any heavy feeling afterward.
  • You can make it with whatever you have in your pantry, and it genuinely improves each time.
02 -
  • Press your tofu properly or it'll soak up so much dressing that the wrap becomes an unwieldy mess that falls apart as you eat it.
  • Don't assemble this more than 30 minutes before eating unless you wrap it in foil, otherwise the wrap starts absorbing moisture from the lettuce and becomes soft and clammy.
03 -
  • The single best thing I learned was using really good olive oil in the dressing instead of a cheap one, it's the difference between a wrap that tastes homemade and one that tastes like you followed instructions.
  • Keep your wrap ingredients cold until the last minute and assemble right before eating so the lettuce stays crisp and the dressing doesn't start breaking down the wrap from the inside out.
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