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Tofu Caesar Wrap (Vegan)
How-tos
Ingredients:
Tofu filling
- 400 g (14 oz) extra-firm tofu, pressed and crumbled
- 30 ml (2 tbsp) soy sauce or tamari
- 15 ml (1 tbsp) olive oil
- 4 g (2 tsp) garlic powder
- 4 g (2 tsp) smoked paprika
- 2 g (1 tsp) black pepper
Vegan Caesar dressing
- 75 g (½ cup) raw cashews, soaked 20 min in hot water, drained
- 60 ml (¼ cup) water
- 45 ml (3 tbsp) fresh lemon juice
- 10 ml (2 tsp) dijon mustard
- 15 ml (1 tbsp) capers
- 1 garlic clove
- 1 g (¼ tsp) salt
Wrap
- 2 large flour tortillas
- 15 ml (1 tbsp) olive oil, for frying
Filling
- 120 g romaine lettuce, roughly chopped
- 30 g (1 oz) vegan Parmesan, freshly grated
Equipments:
- Tofu press or heavy pan and clean kitchen towel
- Large mixing bowl
- High-speed blender
- Large skillet or cast iron pan
- Spatula or tongs
- Cutting board and sharp knife
Refined Sugar-Free
Soy-Free
Meal Prep Friendly
Features:
Refined Sugar-Free
Soy-Free
Meal Prep Friendly
Nutrition:
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Instructions:
Before you start:
- Press the tofu first — start pressing as soon as you begin so it’s ready when you need it. At least 15 minutes, ideally 30. The drier the tofu, the crispier the filling.
- Soak the cashews — cover 75 g (½ cup) cashews with boiling water, remove from heat, and soak for 20 minutes. Drain before blending. Under-soaked cashews produce a grainy dressing.
- Prep before the pan gets hot — spread the tofu mixture on both tortillas before heating the oil so you’re ready to fry immediately.
- Press and crumble the tofu. Press 400 g (14 oz) extra-firm tofu for at least 15 minutes using a tofu press or by wrapping in a clean kitchen towel and placing a heavy pan on top. Once pressed, crumble into small uneven pieces — not too fine; you want texture.
- Season the tofu. In a large bowl, mix crumbled tofu with 30 ml (2 tbsp) soy sauce, 15 ml (1 tbsp) olive oil, 4 g (2 tsp) garlic powder, 4 g (2 tsp) smoked paprika, and 2 g (1 tsp) black pepper. Stir until every piece is coated. Marinate for at least 5 minutes.
- Make the vegan Caesar dressing. Blend 75 g (½ cup) drained cashews, 60 ml (¼ cup) water, 45 ml (3 tbsp) lemon juice, 10 ml (2 tsp) dijon mustard, 15 ml (1 tbsp) capers, 1 garlic clove, and 1 g (¼ tsp) salt in a high-speed blender until completely smooth. Taste and adjust — more lemon for brightness, more capers for brininess. Set aside.
- Mix tofu with dressing. Add 30–45 ml (2–3 tbsp) Caesar dressing to the seasoned tofu and stir to combine. The mixture should be moist and spreadable but not wet.
- Spread tofu mixture on tortillas. Lay each tortilla flat. Spread the tofu Caesar mixture evenly over the entire surface, going all the way to the edges — like spreading sauce on a pizza.
- Pan-fry tofu-side down. Heat 15 ml (1 tbsp) olive oil in a large skillet over medium-high heat. Once hot, place one tortilla tofu-side DOWN into the pan. Fry for 3–4 minutes without moving until golden and crispy. Remove and repeat with the second tortilla.
- Dress the romaine. Toss 120 g romaine with 30 ml (2 tbsp) Caesar dressing and 30 g vegan Parmesan until well coated.
- Fill and wrap. Place the fried tortilla tofu-side UP on a board. Spoon the dressed romaine down the center. Drizzle with extra Caesar dressing. Fold in the sides and roll up tightly.
- Briefly grill the wrapped wrap. Return the rolled wrap to the same skillet over medium heat and sear each side for 1–2 minutes until the outside is golden and lightly crisp. This seals the wrap shut and adds a toasted crunch to the exterior.
- Slice and serve. Cut in half on the diagonal and serve immediately.
Why these Ingredients
Extra-firm tofu — the only tofu that crisps properly when pan-fried. The high moisture is pressed out, leaving a dense crumble that browns and holds together in the pan. Silken or firm tofu will turn mushy.
Smoked paprika and garlic powder — these two spices give the tofu a deep, savory flavor that anchors the whole wrap. Combined with soy sauce they produce a rich, golden crust.
Cashew Caesar dressing — blended cashews replace egg yolks and dairy to create a creamy, rich base. Capers provide the briny, anchovy-like punch that defines Caesar dressing flavor without any animal products.
Romaine — added cold after frying to maintain crunch. Its mild, crisp texture balances the richness of the tofu and the creaminess of the dressing.
Briefly grilling the wrapped wrap — the final 1–2 minutes in the pan seals the wrap shut and creates a lightly toasted outer crust — the difference between a wrap that holds together and one that unravels on the first bite.
Common Mistakes, Notes, Prep in Advance, Storage, Swaps & Tips
Common mistakes
- Adding romaine before frying — greens wilt and release water in the hot pan. Always add romaine after frying.
- Making the tofu mixture too wet — add Caesar dressing to the tofu a little at a time. Too much and it won’t crisp in the pan.
- Moving the tortilla while frying — leave it undisturbed for the full 3–4 minutes so the crust can form.
- Not pressing the tofu long enough — wet tofu steams instead of frying. Always press for at least 15 minutes.
- Skipping the final grill step — briefly grilling the rolled wrap seals it shut and adds a toasted outer crunch that elevates the whole wrap.
Notes
- Capers replace anchovies — capers provide the briny, savory depth that traditional Caesar dressing gets from anchovies. Don’t skip them.
- Extra dressing — this recipe makes more dressing than you need. Store leftovers in a sealed jar in the fridge for up to 5 days. Works as a salad dressing, dip, or sandwich spread.
- High protein — at 34 g protein per serving this is a genuinely filling, high-protein vegan meal.
Prep in advance
- Caesar dressing can be made up to 5 days ahead and refrigerated in a sealed jar.
- Tofu can be pressed, seasoned, and mixed with dressing up to 1 day ahead. Spread onto tortillas and fry just before eating.
Storage
- Best eaten immediately once assembled. The tofu filling (without romaine) keeps in the fridge for up to 3 days and can be fried fresh when ready.
Tips
- Use a cast iron or stainless steel pan for the best crust — non-stick pans don’t get hot enough to properly sear the tofu.
- Grate vegan Parmesan freshly rather than using pre-grated for better texture and flavor.
- For a gluten-free wrap, use a GF tortilla or a large collard green leaf.
Swaps
- Sunflower seeds can replace cashews in the dressing for a nut-free version — soak for the same 20 minutes.
- Smoked tofu can replace extra-firm tofu — no marinating needed, just crumble, mix with a little dressing, and fry.
- Tamari in place of soy sauce for a gluten-free marinade.
Tofu Caesar Wrap (Vegan)
2 servings
Prep 20 min
Cook 15 min
Ingredients:
Tofu filling
- 400 g (14 oz) extra-firm tofu, pressed and crumbled
- 30 ml (2 tbsp) soy sauce or tamari
- 15 ml (1 tbsp) olive oil
- 4 g (2 tsp) garlic powder
- 4 g (2 tsp) smoked paprika
- 2 g (1 tsp) black pepper
Vegan Caesar dressing
- 75 g (½ cup) raw cashews, soaked 20 min in hot water, drained
- 60 ml (¼ cup) water
- 45 ml (3 tbsp) fresh lemon juice
- 10 ml (2 tsp) dijon mustard
- 15 ml (1 tbsp) capers
- 1 garlic clove
- 1 g (¼ tsp) salt
Wrap
- 2 large flour tortillas
- 15 ml (1 tbsp) olive oil, for frying
Filling
- 120 g romaine lettuce, roughly chopped
- 30 g (1 oz) vegan Parmesan, freshly grated
Features:
Refined Sugar-Free
Soy-Free
Meal Prep Friendly
Instructions:
- Press and crumble the tofu. Press 400 g (14 oz) extra-firm tofu for at least 15 minutes using a tofu press or by wrapping in a clean kitchen towel and placing a heavy pan on top. Once pressed, crumble into small uneven pieces — not too fine; you want texture.
- Season the tofu. In a large bowl, mix crumbled tofu with 30 ml (2 tbsp) soy sauce, 15 ml (1 tbsp) olive oil, 4 g (2 tsp) garlic powder, 4 g (2 tsp) smoked paprika, and 2 g (1 tsp) black pepper. Stir until every piece is coated. Marinate for at least 5 minutes.
- Make the vegan Caesar dressing. Blend 75 g (½ cup) drained cashews, 60 ml (¼ cup) water, 45 ml (3 tbsp) lemon juice, 10 ml (2 tsp) dijon mustard, 15 ml (1 tbsp) capers, 1 garlic clove, and 1 g (¼ tsp) salt in a high-speed blender until completely smooth. Taste and adjust — more lemon for brightness, more capers for brininess. Set aside.
- Mix tofu with dressing. Add 30–45 ml (2–3 tbsp) Caesar dressing to the seasoned tofu and stir to combine. The mixture should be moist and spreadable but not wet.
- Spread tofu mixture on tortillas. Lay each tortilla flat. Spread the tofu Caesar mixture evenly over the entire surface, going all the way to the edges — like spreading sauce on a pizza.
- Pan-fry tofu-side down. Heat 15 ml (1 tbsp) olive oil in a large skillet over medium-high heat. Once hot, place one tortilla tofu-side DOWN into the pan. Fry for 3–4 minutes without moving until golden and crispy. Remove and repeat with the second tortilla.
- Dress the romaine. Toss 120 g romaine with 30 ml (2 tbsp) Caesar dressing and 30 g vegan Parmesan until well coated.
- Fill and wrap. Place the fried tortilla tofu-side UP on a board. Spoon the dressed romaine down the center. Drizzle with extra Caesar dressing. Fold in the sides and roll up tightly.
- Briefly grill the wrapped wrap. Return the rolled wrap to the same skillet over medium heat and sear each side for 1–2 minutes until the outside is golden and lightly crisp. This seals the wrap shut and adds a toasted crunch to the exterior.
- Slice and serve. Cut in half on the diagonal and serve immediately.
