Save to Pinterest I stumbled onto this wrap on a Tuesday afternoon when my fridge was looking sparse but my appetite was demanding something substantial. The idea came from watching someone at a café confidently order a Caesar salad without the chicken, then actually enjoying it more than I expected. That afternoon, I decided to pack all those flavors into something portable, swapping the usual grilled protein for chickpeas and tofu that I'd been meaning to use. What started as a practical lunch became the meal I've made dozens of times since.
I brought these to a picnic last summer where everyone expected the usual sad vegetarian option. Instead, people kept asking for the recipe because the wraps were crispy, filling, and that Caesar dressing tasted like nothing they'd had before. One friend even said the tofu was the reason it worked—it soaked up the flavor in a way that felt natural, not like a substitute. That moment taught me that plant-based eating doesn't have to mean compromise, just a little creativity.
Ingredients
- Chickpeas: The backbone of this wrap, they add earthiness and stay tender when lightly mashed with a fork.
- Extra-firm tofu: Press it well and cube it small so it absorbs the Caesar dressing without falling apart when you roll the wrap.
- Whole wheat or spinach wraps: They hold together better than regular tortillas and add their own subtle flavor.
- Romaine lettuce: The freshness matters here—buy it the day you plan to make these or store it wrapped in paper towels.
- Cherry tomatoes: Halving them prevents the wrap from getting soggy and lets their juice blend into the filling.
- Red onion: Just a quarter goes a long way, so slice it thin to scatter the bite evenly throughout.
- Greek yogurt: This is the secret to a creamy dressing without heavy mayo or cream.
- Olive oil: A good one makes a difference here since you're tasting it directly in the dressing.
- Lemon juice: Fresh lemon is non-negotiable—bottled versions taste flat by comparison.
- Dijon mustard: Just a teaspoon adds tanginess and helps emulsify the dressing.
- Vegetarian Worcestershire: Find it in the international aisle; it gives that umami punch without anchovies.
- Garlic and Parmesan: Together they're the duo that makes this taste like an actual Caesar, just plant-forward.
- Sunflower or pumpkin seeds: The crunch is essential—they give you something to bite into besides just lettuce.
Instructions
- Prep your proteins:
- Drain and rinse the chickpeas until the water runs clear, which takes about 30 seconds and makes them taste fresher. Mash them roughly with a fork in a mixing bowl—you want some whole chickpeas mixed with broken ones, creating different textures in every bite. Press your tofu between paper towels with a light plate on top for a minute, then cube it into roughly half-inch pieces.
- Build your Caesar:
- In a separate small bowl, whisk the Greek yogurt, olive oil, and lemon juice together first to create a smooth base, then add the mustard, Worcestershire, minced garlic, and Parmesan. Taste it as you go—the dressing should taste bright and a little sharp, almost puckering on your tongue from the lemon.
- Combine everything:
- Toss your mashed chickpeas and tofu cubes with the chopped romaine, halved tomatoes, and thin-sliced onion. Pour the dressing over and toss until every piece of lettuce is coated and the chickpeas glisten. The mixture should hold together loosely but not feel wet.
- Assemble and roll:
- Lay a wrap flat on your cutting board, then spoon half the filling down the center, leaving about two inches clear on both sides. Sprinkle with sunflower seeds and shaved Parmesan, then fold the bottom edge up and over the filling and roll tightly away from you, tucking as you go. A wet paper towel nearby helps you seal any spots that want to unfold.
- Finish and serve:
- Slice each wrap in half on a slight diagonal, which looks better and makes them easier to hold. Serve immediately while everything's still crisp, or wrap in foil and take them with you—they stay good for a few hours.
Save to Pinterest The moment I realized this wrap was special came when my picky teenager actually finished one without pushing it away halfway through. It wasn't the health benefits she noticed—it was just that it tasted good, that the textures made sense together, and that she could grab it on her way out the door. That's when I knew this recipe had crossed from "thing I make for myself" to "thing that works for everyone."
Why This Works Without Chicken
Chickpeas bring a natural creamy quality when mashed that mimics the soft texture chicken would provide, while tofu cubes add a firmer bite that keeps things interesting. Together with the Caesar dressing—which is really the star—they create a filling that's satisfying and protein-packed without needing any meat. The key is not trying to make it taste like chicken, but instead celebrating what these ingredients actually taste like.
Storing and Making Ahead
You can assemble these wraps up to 4 hours ahead if you keep the filling and wraps separate, combining them just before eating. The dressing actually gets better after a few hours as the flavors meld together, so mixing it early helps. If you're meal prepping, store the chickpea-tofu mixture in one container and the lettuce in another, then assemble fresh when you're ready to eat.
Ways to Make It Your Own
The beauty of this wrap is how flexible it is—add roasted chickpeas for extra crunch, toss in sliced avocado for richness, or use kale instead of romaine if that's what you have. Some days I add a handful of capers or swap the Worcestershire for a splash of soy sauce for something different. The Caesar dressing base stays the same, but everything else invites you to improvise.
- Roasted chickpeas on top add an extra layer of crunch that regular ones can't match.
- A thin spread of hummus on the wrap before filling prevents any sogginess and adds flavor.
- If you make this vegan, find a good cashew-based Parmesan or just leave it off—the other flavors stand on their own.
Save to Pinterest This wrap has become my answer to "what's for lunch," and I love how it never feels like a compromise. It's proof that the best meals are the ones you actually want to eat.
Recipe Q&A
- → What plant-based proteins are used in this wrap?
The wrap uses chickpeas and extra-firm tofu to provide a high-protein vegetarian foundation.
- → How is the Caesar-style dressing made without traditional ingredients?
The dressing combines Greek yogurt, olive oil, lemon juice, Dijon mustard, vegetarian Worcestershire sauce, garlic, and Parmesan for a tangy, creamy flavor.
- → Can this wrap be made vegan?
Yes, by substituting dairy-based yogurt and Parmesan with plant-based alternatives, this wrap becomes fully vegan.
- → What toppings add texture to the wrap?
Roasted sunflower or pumpkin seeds provide a crunchy texture complementing the soft filling.
- → Are there gluten-free options for the wrap base?
Gluten-free wraps or tortillas can be used instead of whole wheat or spinach wraps to accommodate gluten sensitivities.