Save I stood in my tiny kitchen last Tuesday, nursing a serious Caesar craving but wanting something lighter than the usual heavy salad. The chickpeas in my pantry caught my eye, and suddenly I wondered what would happen if I mashed them with tofu and tossed everything in that classic garlicky dressing. Now this wrap lives in my regular lunch rotation, and my husband actually asks for it by name.
Last month I made these for a picnic with friends, and everyone kept asking what restaurant I ordered them from. Watching skeptical faces light up after that first creamy, crunchy bite never gets old.
Ingredients
- Chickpeas: These create the perfect crumbled texture that mimics chicken while adding protein and fiber
- Extra-firm tofu: Press it well so it absorbs the Caesar dressing and holds its shape in the wrap
- Greek yogurt: Makes the dressing incredibly creamy without being as heavy as traditional mayo-based versions
- Romaine lettuce: Use crisp, cold leaves for that essential crunch in every bite
- Cherry tomatoes: They add little bursts of brightness that cut through the rich dressing
- Sunflower or pumpkin seeds: These bring the satisfying crunch that makes each wrap feel complete
Instructions
- Prepare your protein base:
- Mash those chickpeas with a fork until they are flaky but still have some whole pieces for texture. Toss in the cubed tofu gently so everything stays chunky.
- Whisk up the magic:
- Combine the Greek yogurt, olive oil, lemon juice, Dijon, Worcestershire, garlic, and Parmesan until the dressing is silky smooth. Taste and adjust the seasoning.
- Bring it all together:
- Add the romaine, cherry tomatoes, and red onion to your chickpea mixture. Pour that gorgeous dressing over everything and toss until every leaf is coated.
- Assemble your wrap:
- Lay each wrap flat and pile the filling in the center. Sprinkle with those toasted seeds and any extra Parmesan your heart desires.
- Roll it up tight:
- Fold the bottom edge over the filling first, then roll from the sides, keeping everything snug. Slice in half and watch the filling spill out just a little.
Save My sister claimed she hated tofu until she tried this wrap at my place last winter. She texted me the next day saying she had already bought all the ingredients.
Make It Your Own
Sometimes I add sliced avocado when I want something extra creamy. A handful of roasted chickpeas on top instead of seeds changes the crunch factor completely.
Perfect Pairings
Sparkling water with a squeeze of fresh lemon cuts through the richness beautifully. On weekends, a crisp Sauvignon Blanc takes this wrap from weekday lunch to something that feels like a treat.
Meal Prep Magic
These wraps actually taste better after a few hours in the fridge. Keep the components separate and assemble right before eating, or roll them tightly in foil for the perfect grab-and-go lunch.
- Store the dressing in a small jar and shake before using
- Wrap assembled ones in parchment then foil to prevent sogginess
- They stay fresh for up to 2 days in the refrigerator
Save This wrap started as a way to use up pantry staples, but it has become one of those recipes I make on repeat. Hope it finds a permanent spot in your kitchen too.
Recipe FAQs
- → What protein sources are used in this wrap?
Chickpeas and extra-firm tofu provide plant-based protein, making the wrap hearty and nutritious.
- → How is the dressing prepared?
The dressing combines Greek yogurt, olive oil, lemon juice, Dijon mustard, vegetarian Worcestershire sauce, minced garlic, and Parmesan for a creamy, tangy flavor.
- → Can I make this wrap vegan?
Yes, substitute the Greek yogurt and Parmesan with plant-based alternatives to keep it vegan-friendly.
- → What type of wraps work best?
Whole wheat or spinach tortillas provide a sturdy and flavorful base for holding the filling together.
- → How do the seeds contribute to the wrap?
Roasted sunflower or pumpkin seeds add a crunchy texture and a subtle nutty flavor enhancing the wrap's complexity.