Save to Pinterest I discovered this wrap entirely by accident on a Tuesday when I had nothing but a can of chickpeas, some sad lettuce, and a block of tofu staring at me from the fridge. Instead of ordering yet another Caesar salad, I decided to fold it all into a wrap and make a creamy dressing from Greek yogurt—something I'd seen done somewhere and half-remembered. The result was so hearty and satisfying that I've made it at least twice a week since, and it's become my go-to lunch when I want something that feels indulgent without weighing me down.
My partner was skeptical about "tofu in a Caesar," so I made these one afternoon and left them in the fridge. When they came home and actually tried it without any commentary from me, they grabbed a second one before I could even ask what they thought. That's when I knew this wasn't just a solo lunch thing—it was genuinely good enough to share.
Ingredients
- Chickpeas (1 can, drained and rinsed): The backbone of this wrap—they give you creamy texture when mashed and substantial protein when left whole.
- Extra-firm tofu (200g, pressed and cubed): Pressing it first is non-negotiable; wet tofu makes soggy wraps, but pressed tofu holds its shape and actually absorbs the dressing flavor.
- Whole wheat or spinach wraps (2 large): Go for thick, pliable wraps that won't tear when you roll them; thin ones are a recipe for frustration.
- Romaine lettuce (2 cups, chopped): The crisp foundation that keeps everything from feeling heavy.
- Cherry tomatoes (1/2 cup, halved): They burst slightly when you toss everything together, releasing little pockets of brightness.
- Red onion (1/4 small, thinly sliced): Just enough bite to wake up your palate without overpowering the other flavors.
- Greek yogurt (3 tbsp): The secret to a creamy dressing without mayo or tons of oil; use full-fat for the richest texture.
- Olive oil (1 tbsp): Helps emulsify the dressing and adds a subtle richness.
- Lemon juice (1 tbsp): The brightness that makes everything taste more alive.
- Dijon mustard (1 tsp): A tiny amount brings depth and keeps the dressing from tasting flat.
- Vegetarian Worcestershire sauce (1 tsp): The umami bomb that makes this dressing taste like it actually belongs in a Caesar salad.
- Garlic (1 small clove, minced): Mince it as fine as you can; raw garlic needs to be treated with respect.
- Parmesan cheese (2 tbsp grated): Use real Parmigiano-Reggiano if you can; the flavor difference is worth it.
- Sunflower or pumpkin seeds (2 tbsp): They add a satisfying crunch that keeps each bite interesting.
Instructions
- Prepare your protein:
- Drain and rinse your chickpeas until the water runs clear, then place them in a mixing bowl. Using a fork, gently mash about half of them, leaving plenty of whole ones for texture contrast. Cut your pressed tofu into small cubes and toss everything together—you want a mixture that's chunky, not a paste.
- Build the Caesar dressing:
- In a small bowl, add the Greek yogurt first, then whisk in the olive oil until it's smooth and creamy. Add the lemon juice, Dijon mustard, Worcestershire sauce, and minced garlic, whisking constantly until you can't see any streaks. Fold in the grated Parmesan with a few gentle strokes, then taste and adjust salt and pepper—remember that Parmesan and Worcestershire sauce both bring saltiness.
- Compose the filling:
- Combine your chopped romaine, halved cherry tomatoes, and thinly sliced red onion with the chickpea-tofu mixture in a large bowl. Pour the dressing over everything and toss gently but thoroughly, coating each piece. The salad should glisten and look cohesive, but the vegetables shouldn't be swimming in extra liquid.
- Assemble the wraps:
- Lay your wraps flat on a clean surface and divide the filling evenly between them, leaving about an inch of space around the edges. Sprinkle the sunflower or pumpkin seeds across the top, then add a small handful of extra shaved Parmesan if you'd like extra richness.
- Roll and finish:
- Starting from the bottom, fold the edge of the wrap up and over the filling, then tuck in both sides as you roll it away from you, keeping tension so nothing falls out. If your wrap is particularly generous, trim the pointed ends and slice the whole wrap in half for neater pieces.
Save to Pinterest There's something quietly satisfying about eating something this nutritious and delicious at your desk without guilt or that post-lunch crash. These wraps have replaced my entire justification for takeout Caesar salads, and they cost a fraction of the price.
Flavor Variations Worth Trying
The beauty of this wrap is how adaptable it is to whatever you have on hand or whatever mood you're in. I've swapped the chickpeas for white beans, added crispy roasted chickpeas on top for extra crunch, and even experimented with a tiny splash of sriracha in the dressing for a Caesar with a subtle kick. The romaine is really the only ingredient that feels essential; everything else can shift based on the season or your preferences.
Make-Ahead and Storage
If you're meal prepping, keep the components separate until you're ready to eat. The dressing will keep in a sealed container in the fridge for up to three days, and the prepped vegetables stay fresh for about two days in their own container. I usually make the dressing the night before and chop my vegetables in the morning, then assemble everything fresh just before lunch so the wrap stays tender and doesn't get waterlogged.
Customization and Serving Ideas
This wrap travels well and tastes just as good at a picnic or while working as it does at home. If you're feeling fancy, serve it alongside a simple side salad or some roasted vegetables, or keep it simple as a standalone lunch. I've added sliced avocado, roasted red peppers, and even crispy tempeh strips when I wanted something more substantial, so don't hesitate to get creative.
- For a vegan version, swap the Greek yogurt for dairy-free yogurt and use vegan Parmesan or nutritional yeast for that umami punch.
- If gluten is a concern, most grocery stores now carry gluten-free wraps that work beautifully here.
- Keep extra sunflower seeds on hand—they add texture and feel a bit indulgent even though they're just seeds.
Save to Pinterest This wrap has become my answer to "I want something healthy but I don't want to feel like I'm eating a salad." It's genuinely good, ridiculously easy, and fills you up properly.
Common Recipe Questions
- → What ingredients provide the protein in this wrap?
Chickpeas and extra-firm tofu serve as the main protein sources, delivering a plant-based boost to the wrap.
- → How is the Caesar dressing made without traditional ingredients?
The dressing uses Greek yogurt (or dairy-free alternative), olive oil, lemon juice, Dijon mustard, Worcestershire sauce, garlic, and grated Parmesan for a tangy flavor without chicken.
- → Can this wrap be made vegan-friendly?
Yes, by replacing Greek yogurt with plant-based yogurt and Parmesan with vegan Parmesan, it suits vegan preferences.
- → What types of wraps are recommended?
Whole wheat or spinach tortillas offer a nutritious base that complements the wrap’s fresh ingredients.
- → How can I add extra crunch to the wrap?
Sprinkling roasted sunflower or pumpkin seeds on top adds satisfying texture and flavor.
- → Is this wrap suitable for gluten-free diets?
Gluten-free wraps can be substituted to accommodate gluten sensitivities or allergies.