High-Protein Chickenless Wrap (Printable)

A filling wrap with plant-based protein, crisp greens, and zesty dressing for a wholesome meal.

# 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 - ½ cup cherry tomatoes, halved
06 - ¼ 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 - Lightly mash chickpeas in a bowl with a fork, leaving some whole for texture. Gently fold in cubed tofu to combine evenly.
02 - Whisk together Greek yogurt, olive oil, lemon juice, Dijon mustard, Worcestershire sauce, minced garlic, Parmesan, salt, and pepper in a separate small bowl until smooth.
03 - Add chopped romaine lettuce, cherry tomatoes, and red onion to the chickpea and tofu mixture. Pour Caesar dressing over and toss to coat thoroughly.
04 - Lay wraps flat and divide filling evenly among them. Sprinkle with roasted seeds and add extra Parmesan if desired.
05 - Fold the bottom edge of each wrap over filling, roll tightly, and slice in half if preferred. Serve immediately or wrap tightly for later consumption.

# Expert Suggestions:

01 -
  • It's packed with 23 grams of protein per wrap, so you actually stay full all afternoon.
  • The Caesar dressing tastes so rich and garlicky, no one will notice there's Greek yogurt instead of mayo and anchovies.
  • Everything comes together in less than half an hour, perfect for lunch prep when you're tired of salads.
02 -
  • Don't press the tofu and then skip the pressing—wet tofu absorbs salt and flavor, but soaking wet tofu just makes everything soggy. Pat it dry after pressing for the best texture.
  • The wrap temperature matters more than you'd think; a cold wrap is stiff and tears, but a warm one rolls like butter and tastes fresh instead of doughy.
  • If you make this ahead, keep the dressing separate and only add it right before eating or the lettuce wilts and the wrap gets sad within an hour.
03 -
  • Toast your seeds in a dry pan for 2 minutes right before assembling—the flavor deepens and they stay crunchier longer instead of getting soggy from the dressing.
  • If your wraps keep falling apart while rolling, microwave them for 15 seconds wrapped in a damp towel so they become pliable without being hot enough to wilt the filling.
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