Save to Pinterest I threw this together on a Tuesday afternoon when I had zero energy but needed something that felt like a real meal. The chickpeas were sitting in my pantry, staring at me, and I somehow ended up mashing them with tofu just to see what would happen. Now it is the wrap I make when I want to feel full without feeling heavy.
My friend Sarah came over for lunch last month and literally said wait this has no chicken after taking three bites. Watching someone realize plants can taste this good is honestly one of my favorite kitchen moments ever.
Ingredients
- Chickpeas: These create that texture everyone mistakes for chicken when you mash them just right
- Extra firm tofu: Press it well so it absorbs all that Caesar flavor instead of staying bland
- Romaine lettuce: Use the hearts for the best crunch and no wilted sadness
- Plain Greek yogurt: Makes the dressing crazy creamy while actually being good for you
- Lemon juice: Fresh squeezed makes such a difference I can barely even talk about it
- Garlic clove: Minced super fine because nobody wants an aggressive raw garlic chunk surprise
- Sunflower or pumpkin seeds: These add the crunch that makes you feel fancy
Instructions
- Mash your protein base:
- Use a fork to break down those chickpeas but leave some whole because texture is everything here
- Whisk up the magic dressing:
- Combine everything in a small bowl and keep whisking until it looks like something you would actually want to eat
- Bring it all together:
- Toss the chickpea mixture with all the vegetables and that dressing until every single bite is coated
- Assembly time:
- Pile everything onto your wraps and do not skimp on the seeds because they make the whole experience
- Roll it up tight:
- Fold the bottom edge first then roll like your life depends on it staying together
Save to Pinterest This recipe saved me during that weird week between jobs when I was eating everything out of Tupperware and questioning all my life choices. Somehow these wraps made those transition days feel way more put together than they actually were.
Make Ahead Magic
I pack the filling and wraps separately when meal prepping because nobody wants a soggy wrap situation. Everything stays fresh in the fridge for three days and you just roll when ready to eat.
Protein Swaps
Sometimes I use white beans instead of chickpeas when that is what I have on hand. The texture changes slightly but honestly it still works beautifully.
Serving Ideas
These wraps are perfect for picnics or desk lunches because they travel so well. I like to serve them with some simple fruit or roasted vegetables on the side.
- Sparkling water with lemon cuts through the richness perfectly
- A crisp white wine makes this feel fancy enough for dinner
- Extra dressing on the side never hurt anyone
Save to Pinterest Hope this wrap becomes your go to the way it did for me.
Recipe FAQs
- → What plant-based proteins are used in this wrap?
Chickpeas and extra-firm tofu provide a hearty and protein-rich base for the filling.
- → How is the dressing made without traditional ingredients?
The dressing blends Greek yogurt or a dairy-free alternative with olive oil, lemon juice, Dijon mustard, vegetarian Worcestershire sauce, garlic, and Parmesan or vegan Parmesan.
- → Can this wrap be made vegan?
Yes, by using plant-based yogurt and vegan Parmesan, this dish accommodates vegan preferences.
- → What are good topping options for extra flavor?
Roasted sunflower or pumpkin seeds add a crunchy texture, and extra Parmesan can be sprinkled on top if desired.
- → Are gluten-free wraps suitable in this dish?
Gluten-free wraps can be used to make the wrap suitable for those avoiding gluten without altering the core flavors.