This Caesar Wrap is crunchy and fresh, high in protein and will be your new favorite lunch! Made with a healthy caesar dressing without anchovies, along with crispy breaded tofu...yum!
If you're like me and love a good caesar salad, you're going to absolutely love this Caesar Wrap! It's crunchy, fresh wth different textures and flavors in each bite. Caesar salads whilst delicious are usually a little heavy and not the healthiest. I've previously shared my healthy caesar salad which uses a base of Greek yogurt rather than mayo, which makes it healthier and high in protein too. It's also vegetarian without the anchovy paste or raw eggs so everyone can enjoy it.
Here I've basically taken my caesar salad dressing recipe, to make this healthy caesar wrap. The dressing is deliciously creamy and acts like the sauce in the wrap. Now I know the traditional recipe that everyone is familiar with, are chicken caesar wraps...however I've swapped the chicken with crispy breaded tofu to keep it vegetarian that tastes just as good! The tofu is golden and crisp, and gives the wrap the perfect crunchy texture resembling croutons, however you can totally add chopped homemade croutons too. With a simple swap, you can easily also make it a vegan recipe.
My little tip is to wrap them in parchment paper with the sides tucked in similar to how you roll a burrito. This way you don't lose any of the yummy filling that can fall out the bottom if not wrapped correctly. I especially love doing this when making wraps for road trips and picnics as its less messy. Some other fun wraps I've shared are my falafel wrap, Greek wrap and several using the viral wrap hack. Use your favorite tortillas or make them using my yogurt flatbreads 😊
You can enjoy this caesar wrap for lunch, dinner or even a snack and can also make it for meal prep. Whether you make the full wraps and have them ready in the fridge, or you can prep the individual ingredients and make the caesar wraps fresh when ready, which is what I prefer to keep the salad mixture crisp.
Table of Contents
What makes this recipe special
- Easy to Make: Simple steps and great for meal prep for the week
- Healthy & Nutritious: With a homemade caesar dressing using Greek yogurt rather than mayo
- High Protein: From the crispy tofu, boiled egg and healthy yogurt dressing, its packed with 29 grams of protein
- Crazy Delicious: Full of different flavors and textures in each bite from the crunchy creamy salad and crispy tofu all rolled in a soft wrap
Ingredients and Substitutions
- Wraps / large tortillas are the soft base for the sandwich, you can use any type really, whether regular flour tortillas, wholewheat or gluten-free tortillas as needed
- Romaine lettuce is the classic base of the caesar salad giving the perfect crunch to every bite. You can substitute with iceberg or mixed lettuce if that's what you have
- Boiled egg adds extra protein and another classic ingredient. I prefer to grate it, using a box grater so it gets lost in the salad, or you can finely chop it too
- Parmesan cheese adds salty umami flavor to the dressing and salad. I always recommend buying a block of parmigiano reggiano cheese and grate it yourself. Nutritional yeast can work for a vegan option
- Firm tofu is my preferred protein to make the caesar wrap vegetarian. The breaded coating gives a crunch, that croutons would give when added to a classic caesar salad. You can swap with chicken - whether its breaded cutlets, grilled chicken or even leftover rotisserie chicken
- Milk or egg wash helps the breadcrumbs stick to your protein
- Panko or regular breadcrumbs adds a golden crunch, seasoned with garlic powder for delicious savory flavor
Healthy Caesar Dressing
- Greek yogurt is the base of our healthy caesar dressing rather than mayonnaise. I’ve used non-fat but full-fat works too, plant based yogurt can be substituted
- Dijon mustard adds a tangy bite
- Capers (and brine) are the secret ingredient that gives the dressing a bold, briny punch and skips the anchovies
- Parmesan cheese adds salty umami flavor to the dressing and salad
- Lemon juice brightens up the salad with freshness
- Extra virgin olive oil smooths out the dressing and adds richness
- Garlic clove adds a delicious flavor, a little goes a long way so I only suggest a small clove
How to make a Caesar Wrap
This crunchy and creamy caesar wrap comes together in no time at all. Follow my simple steps to make this tasty high protein wrap (note quantities are listed in the recipe card below)
Mix panko breadcrumbs, garlic powder, salt and pepper in a bowl. In a separate small bowl, add milk or egg wash
Dip tofu pieces into milk, then into breadcrumbs, pressing to coat all sides
Spray tofu with olive oil and air fry at 400°F / 200°C for 15 minutes, flipping and spraying halfway. Or bake for 25 minutes, flipping and spraying halfway (pan-frying works too)
Slice the tofu into strips once golden and crispy
Blend all caesar dressing ingredients until smooth while the protein cooks
Add chopped romaine, parmesan and grated boiled egg in a bowl
Pour over the dressing and toss until well combined
Place a wrap on parchment paper and add half of the salad in the center of the tortilla lengthways, then place tofu strips alongside
Roll the wrap tightly, then wrap in parchment like a burrito. Repeat with the second wrap
Slice in half and enjoy your high-protein caesar wrap!
Tips and Tricks
- Press tofu between paper towels with a heavy object on top to remove extra moisture before crumbing and cooking
- Air fry, bake or pan fry the tofu until golden. If you aren't vegetarian, feel free to use skinless chicken breasts to make into a chicken caesar salad wrap
- Toss salad with the dressing just before rolling the wraps to keep the lettuce crisp
- Additions - add sliced tomatoes and/or cheese for extra yumminess
- Roll in parchment paper, ensuring to tuck the sides in like a burrito so you don't lose the filling and keeps it less messy
Storage Instructions
- Wrap leftovers tightly in plastic wrap or foil and store in the fridge for up to 2 days
- Alternatively, store prepped ingredients separately for up to 4 days, and dress the salad and assemble when ready to prevent sogginess
FAQs
A caesar wrap is basically all the goodies from a caesar salad rolled into a wrap or tortilla. Including crispy lettuce, boiled egg, parmesan cheese, chicken or crispy tofu and of course caesar dressing
This depends on the ingredients you're using. Here I've added my healthy caesar dressing using Greek yogurt rather than mayo to make it healthier and higher in protein. Grilled chicken or air fried tofu are healthier options than fried also
Yes of course! If you aren't vegan/vegetarian, feel free to add grilled, rotisserie or crumbed chicken cutlets
Sliced tomatoes, cheese, hot sauce or even chopped homemade croutons would be great
More Caesar Recipes
More Healthy Wraps
Looking for other recipes like this? Try these:
I love seeing your creations and remakes, so be sure to rate the recipe, comment and share your photo on Instagram so I can share the love!
Recipe
Caesar Wrap (Healthy, High Protein & Delish)
Video
Ingredients
- 2 wraps or tortillas
- 3 cups chopped romaine lettuce
- 1 hard boiled egg
- 2 tablespoons grated parmesan cheese
Dressing
- ½ cup Greek yogurt (I’ve used non fat)
- ½ tablespoon Dijon mustard
- 1 teaspoon capers (including some of the brine)
- 2 tablespoons grated parmesan cheese
- ½ small lemon - juiced
- ½ tablespoon extra virgin olive oil
- 1 small garlic clove
- Pinch of salt and black pepper
Protein - Crispy Breaded Tofu
- 9oz / 250g firm tofu - pressed and sliced into rectangles - ½ inch (1cm) thick OR chicken if preferred
- ¼ cup milk or egg wash (I've used almond milk)
- ½ cup panko or regular breadcrumbs
- 1 teaspon garlic powder
- Olive oil spray
Instructions
Protein - Crispy Breaded Tofu
- Make a dipping station by adding panko breadcrumbs, garlic powder, salt and pepper in a bowl and stir together. Separately add the milk or an egg wash to a small bowl
- Dip each tofu piece into the milk then into the breadcrumbs one at a time, pressing down so the crumb sticks to all sides
- Spray the tofu with olive oil and air fry at 400℉ / 200°C for 15 minutes, flipping halfway and spraying oil on the second side. Or oven bake for 25 minutes flipping and spraying oil halfway (you can also pan fry in oil if preferred)
- Once cooked until golden and crispy, slice into strips
Dressing and Salad
- Whilst the protein is cooking, add the caesar dressing ingredients to a blender and blend until smooth
- In a large bowl, add the chopped romaine lettuce and parmesan, then also grate in the hard boiled egg
- Pour over the dressing and toss until well combined
Assemble
- Place a wrap on a piece of parchment paper and add half of the salad to the centre of the wrap lengthways, then add a row of the sliced tofu right next to the salad
- Roll the bottom of the wrap over the filling tightly and keep rolling all the way up. Then wrap the parchment paper tightly over the roll, fold the sides of the parchment paper in like a burrito to secure the ends. Repeat with the second wrapSlice them in half and enjoy your delicious high protein Caesar Wrap!
Notes
- Tofu - before crumbing and cooking, press tofu between paper towels with a heavy object to remove moisture
- Cooking - air fry, bake, or pan fry tofu until golden. Swap for chicken (skinless breast) if not vegetarian
- Salad - only toss the salad with the dressing just before wrapping to keep the lettuce crisp
- Additions - sliced tomatoes or cheese for extra flavor
- Roll in parchment paper - ensuring to tuck the sides in like a burrito so you don't lose the filling and keeps it less messy
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