Healthy High-Protein Caesar Wrap with Crispy Tofu Recipe

Introduction

This Caesar Wrap is a fresh and satisfying meal packed with protein and vibrant flavors. Featuring crispy breaded tofu, a creamy homemade Caesar dressing, and crunchy romaine lettuce, it’s perfect for a quick lunch or light dinner. Enjoy a healthy twist on a classic favorite.

Ingredients

• 2 wraps or tortillas
• 3 cups chopped romaine lettuce
• 1 hard boiled egg
• 2 tablespoons grated parmesan cheese
• ½ cup Greek yogurt (non-fat recommended)
• 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
• 9 oz (250 g) firm tofu, pressed and sliced into ½ inch (1 cm) thick rectangles (or chicken if preferred)
• ¼ cup milk or egg wash (almond milk suggested)
• ½ cup panko or regular breadcrumbs
• 1 teaspoon garlic powder
• Olive oil spray

Instructions

1. Step 1: Prepare the breading station by mixing panko breadcrumbs, garlic powder, salt, and pepper in a bowl. Pour the milk or egg wash into a separate small bowl.
2. Step 2: Dip each tofu piece into the milk, then coat thoroughly with the breadcrumb mixture, pressing to ensure the crumbs stick to all sides.
3. Step 3: Lightly spray the breaded tofu with olive oil. Air fry at 400℉ (200°C) for 15 minutes, flipping halfway and spraying oil again. Alternatively, bake in the oven for 25 minutes, flipping and spraying oil halfway through. Pan frying is also an option.
4. Step 4: Once the tofu is golden and crispy, slice it into strips.
5. Step 5: While the tofu cooks, prepare the dressing by blending Greek yogurt, Dijon mustard, capers with their brine, parmesan cheese, lemon juice, olive oil, garlic, salt, and pepper until smooth.
6. Step 6: In a large bowl, combine the chopped romaine lettuce, grated parmesan, and grated hard boiled egg. Pour the dressing over and toss well to coat.
7. Step 7: Place a wrap on parchment paper and arrange half of the dressed salad along the center lengthwise. Add a row of tofu strips next to the salad.
8. Step 8: Roll the wrap tightly from the bottom over the filling, continuing to roll all the way up. Wrap the parchment paper snugly around the wrap and fold the sides in like a burrito to seal.
9. Step 9: Repeat the assembly with the second wrap, then slice both wraps in half and serve immediately.

Tips & Variations

• Try substituting chicken or tempeh for tofu if preferred.
• Use whole wheat or gluten-free wraps for a healthier or allergy-friendly option.
• For extra crunch, add thinly sliced cucumbers or shredded carrots to the salad.
• Pan fry the tofu in a tablespoon of oil if you don’t have an air fryer or prefer a crispy texture.
• Use vegan parmesan and yogurt to make this recipe fully plant-based.

Storage

Store leftover wraps wrapped tightly in parchment or airtight containers in the refrigerator for up to 2 days. To reheat, unwrap and warm in a skillet over medium heat until heated through and slightly crispy, or enjoy cold for a quick meal. Avoid microwaving wrapped wraps to maintain crispiness.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use chicken instead of tofu?

Yes, chicken works well in this recipe. Use thinly sliced chicken breast and cook it thoroughly before assembling the wrap.

Is this recipe suitable for meal prep?

Absolutely. Prepare the components in advance and assemble the wraps when ready to eat to keep the ingredients fresh and crisp.

Healthy High-Protein Caesar Wrap with Crispy Tofu Recipe

---

★★★★★

4.5 from 91 reviews

• Author: Matteo
• Total Time: 25 minutes
• Yield: 2 wraps 1x
• Diet: Vegetarian

Pin Recipe

Print Recipe

Description

A healthy and high-protein Caesar wrap featuring crispy breaded tofu, fresh romaine lettuce, a creamy Greek yogurt-based Caesar dressing, and Parmesan cheese, all wrapped in a soft tortilla. Perfect for a quick, nutritious meal in just 25 minutes.

---

Ingredients

Scale 1x2x3x

Wrap & Filling

• 2 wraps or tortillas
• 3 cups chopped romaine lettuce
• 1 hard boiled egg
• 2 tablespoons grated Parmesan cheese
• 9 oz (250 g) firm tofu, pressed and sliced into ½ inch (1 cm) thick rectangles (or chicken if preferred)

Dusting & Coating

• ¼ cup milk or egg wash (almond milk used)
• ½ cup panko or regular breadcrumbs
• 1 teaspoon garlic powder
• Pinch of salt and black pepper
• Olive oil spray

Caesar Dressing

• ½ cup Greek yogurt (non-fat preferred)
• ½ tablespoon Dijon mustard
• 1 teaspoon capers, including some 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

---

Instructions

1. Prepare Crispy Breaded Tofu: Create a dipping station by combining panko breadcrumbs, garlic powder, salt, and pepper in a bowl. Pour the milk or egg wash into a separate small bowl.
2. Coat Tofu Pieces: Dip each tofu rectangle into the milk, then press into the breadcrumb mix ensuring all sides are coated thoroughly.
3. Cook Tofu: Spray coated tofu with olive oil. Air fry at 400°F (200°C) for 15 minutes, flipping halfway and spraying again. Alternatively, oven bake for 25 minutes, flipping and spraying halfway, or pan fry if preferred, until golden and crispy.
4. Slice Tofu: Once cooked, slice tofu into strips for easy wrapping.
5. Make Caesar Dressing: While tofu cooks, blend Greek yogurt, Dijon mustard, capers with brine, Parmesan cheese, lemon juice, olive oil, garlic clove, salt, and pepper until smooth.
6. Prepare Salad: In a large bowl, combine chopped romaine lettuce, Parmesan cheese, and grated hard boiled egg. Pour in the dressing and toss thoroughly to coat evenly.
7. Assemble Wraps: Place a wrap on parchment paper, add half the dressed salad along the center lengthwise, then add a row of sliced tofu next to the salad.
8. Roll and Secure Wrap: Tightly roll the bottom edge of the wrap over the filling and continue rolling up. Wrap the tortilla tightly with parchment paper, folding ends inward like a burrito. Repeat with the second wrap.
9. Serve: Slice each wrap in half diagonally and enjoy your flavorful, high-protein Caesar wrap!

Notes

• Tofu can be substituted with chicken or another protein of choice if desired.
• Air frying produces a crispy texture with less oil, but baking or pan frying works well too.
• Non-fat Greek yogurt keeps the dressing creamy yet light and healthy.
• Ensure the tofu is well-pressed to remove excess moisture for better crispiness.
• This recipe serves 2 and can easily be doubled for more servings.
• Using parchment paper to wrap helps keep the wraps secure and neat.

• Prep Time: 10 minutes
• Cook Time: 15 minutes
• Category: Wraps & Sandwiches
• Method: Air Frying
• Cuisine: American

Keywords: Caesar wrap, high protein wrap, healthy wrap, tofu wrap, air fryer recipe, vegetarian lunch, Greek yogurt Caesar dressing