High Protein Chickenless Wrap (Printable)

A satisfying wrap featuring plant-based protein and fresh greens with a zesty Caesar-style dressing.

# What You'll Need:

→ Plant-Based Protein

01 - 1 (14 oz) can 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 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 the chickpeas in a bowl, leaving some whole for texture. Add the cubed tofu and toss gently to combine.
02 - In a small bowl, whisk together Greek yogurt, olive oil, lemon juice, Dijon mustard, Worcestershire sauce, minced garlic, Parmesan, salt, and black pepper until smooth.
03 - Add chopped romaine, cherry tomatoes, and red onion to the chickpea and tofu mixture. Pour the dressing over and toss to coat evenly.
04 - Lay tortillas flat, divide the filling between them, then sprinkle with sunflower or pumpkin seeds and add extra Parmesan if desired.
05 - Fold the bottom edge of each tortilla over the filling, then roll tightly. Slice in half if preferred.
06 - Serve immediately or wrap tightly in foil for meals on the go.

# Expert Tips:

01 -
  • It comes together in 25 minutes flat, making it perfect for when you want something restaurant-quality without the takeout tab.
  • The combination of chickpeas and tofu creates this unexpectedly meaty texture that even skeptics find genuinely craveable.
  • One wrap delivers 23 grams of protein, so you actually feel full—not just fed.
02 -
  • Pressing your tofu is genuinely the difference between a wrap that tastes rich and one that tastes like wet sponge—don't skip this step thinking it doesn't matter.
  • The dressing needs to be whisked until smooth, not just stirred; the emulsification makes it coat everything properly instead of separating into oil and yogurt pools.
  • Assemble these as close to eating as possible—even wrapped tightly, they start to get soggy after about thirty minutes because the lettuce releases water.
03 -
  • Buy a block of Parmesan and grate it fresh every time—it makes an actual difference in how the dressing feels and tastes.
  • Pressing your tofu with real weight and time transforms it from waterlogged to genuinely delicious; it's the secret no one talks about.
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