High-Protein Chickenless Wrap (Print Version)

A fresh, protein-packed wrap with creamy dressing and crunchy seeds for a flavorful meal.

# Components:

→ 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 - 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)

# Directions:

01 - In a bowl, lightly mash chickpeas with a fork, leaving some whole. Add cubed tofu and gently toss to combine.
02 - 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 chickpea-tofu mixture. Pour dressing over and toss until evenly coated.
04 - Lay wraps flat and divide filling between each. Sprinkle with sunflower or pumpkin seeds and add extra Parmesan if desired.
05 - Fold bottom edge of each wrap over filling, then roll tightly. Slice in half if preferred.
06 - Serve immediately or wrap tightly in foil for meals on the go.

# Expert Advice:

01 -
  • It tastes like indulgence but delivers serious protein without any chicken or meat.
  • Comes together in 25 minutes, making it perfect for lunch prep or a weeknight dinner that feels special.
  • The creamy Caesar dressing rivals anything store-bought, and you control exactly what goes in.
02 -
  • Press your tofu before you cube it, otherwise it'll be waterlogged and won't soak up any flavor from the dressing.
  • Don't add the dressing to the wrap more than a few minutes before eating it, or everything gets soggy—keep the dressing separate if you're packing it for later.
  • The dressing tastes better the next day when the flavors have had time to get cozy together, so make it ahead if you can.
03 -
  • Toast your seeds for two minutes in a dry skillet before adding them to the wrap—the toasted flavor makes the whole thing taste more intentional.
  • If you're batch-prepping these for the week, keep the filling and dressing separate until you're ready to eat, and wrap each one individually in parchment before you foil them so they don't get soggy.
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