High-Protein Chickenless Wrap (Print)

A fresh, protein-rich wrap filled with chickpeas, tofu, and crisp greens 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 alternative
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 - Lightly mash the drained chickpeas with a fork, retaining some whole pieces for texture. Add the cubed tofu and gently mix to combine.
02 - In a small bowl, 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 the dressing over and toss thoroughly to coat evenly.
04 - Lay wraps flat and evenly divide the filling between them. Sprinkle with roasted seeds and add extra Parmesan if desired.
05 - Fold the bottom edge of each wrap 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 Advice:

01 -
  • It's genuinely filling—chickpeas and tofu together create a protein punch that keeps you satisfied for hours.
  • The dressing tastes just like the real thing, but made lighter with Greek yogurt instead of heavy mayo.
  • You can prep everything in less time than it takes to order takeout, yet it tastes like you fussed.
02 -
  • Don't dress the wrap more than an hour ahead or the lettuce will wilt and the wrap will get soggy—assemble it fresh or pack the components separately and combine right before eating.
  • The chickpeas and tofu need seasoning themselves, not just the dressing; give them a pinch of salt and pepper before you build the salad so they taste like something on their own.
03 -
  • If your wrap tears while rolling, wet your fingers and smooth it gently, or wrap the outside with foil to hold it together until the filling sets.
  • Make the dressing the night before so the flavors meld—it'll taste even better, and your lunch assembly the next day becomes nearly effortless.
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