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
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
- 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.
- Coat Tofu Pieces: Dip each tofu rectangle into the milk, then press into the breadcrumb mix ensuring all sides are coated thoroughly.
- 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.
- Slice Tofu: Once cooked, slice tofu into strips for easy wrapping.
- 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.
- 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.
- 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.
- 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.
- 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
