15-Minute Recipes/ Dinner/ Lunch

Vegan Caesar Salad Wraps

These vegan Caesar salad wraps are a quick and easy lunch that’s ready in just 15 minutes. They’re packed with crisp romaine, crunchy croutons, “meaty” breaded tofu and a flavourful nut-free vegan Caesar dressing.

Vegan Caesar wrap on a plate.

Up till now cashews have been my go-to for making creamy sauces and dressings. Since I always buy my cashews at the Asian supermarket, the cheapest place I can find them, I’ve watched the price creep up and up over the last few years.

I’m actively on the search for cheaper alternatives and since I’ve been seeing more and more recipes using sunflower seeds in salad dressings, I finally decided them give it a try.

Works!

Nut-free vegan Caesar dressing in a bowl.

They blend up as equally creamy as cashews and have a subtle flavour to which you can add whatever seasonings you like. And considering the price ($0.77/oz vs. $1.06/oz), sunflower seeds are the way to go!

So I decided to try out my sunflower seeds with a simple vegan Caesar dressing, and since I do love to make vegan wraps (if you haven’t tried my vegan Mediterranean wraps with tzatziki dressing or my BBQ tempeh vegan burrito, you need to do so!), I rolled it all up into these vegan Caesar salad wraps!

Vegan tofu chicken on a plate.

Making them is stupid-simple: blend all the dressing ingredients until smooth and creamy. While the blender’s running you can chop up your romaine lettuce. To make four wraps I needed only about half a head of lettuce. I prefer to peel off the outer leaves and use the more tender inner leaves and hearts for Caesar salad.

To make these vegan wraps more in the style of a chicken Caesar wrap I sliced up a block of extra-firm tofu, breaded and fried them till golden and crispy.

Since the dressing is so flavourful, I didn’t complicate things or waste any time by marinating the tofu. The tofu’s in there more for it’s meaty texture than flavour but you can feel free to use your favourite tofu marinade or add some dried herbs into the breading.

Vegan Caesar salad in a bowl.

I have to say, although I was sceptical about putting croutons in my wrap they turned out to be my favourite part of this recipe, so definitely don’t skip those! They add not only great texture but also extra flavour that brings all the elements of these vegan wraps together into a delicious vegan Caesar salad in hand-held form!

Vegan Caesar Salad Wraps

Print Recipe
Serves: 4 Cooking Time: 15 minutes Total Cost: $4.45 Cost per serving: $1.11

Ingredients

  • ½ cup (85 grams) raw sunflower seeds (soak them overnight or boil for 15 minutes, drain) - $0.43
  • ½ cup water - $0.00
  • 1 clove of garlic - $0.08
  • 1 tablespoon capers - $0.30
  • 1 ½ tablespoons lemon juice - $0.06
  • 2 ½ teaspoons white miso paste - $0.28
  • 2 ½ teaspoons Dijon mustard -$0.08
  • ½ teaspoon soy sauce - $0.01
  • ¼ teaspoon salt - $0.01
  • 1 block of extra-firm tofu, sliced into 1 cm slices - $0.80
  • 2 tablespoons flour - $0.01
  • ¼ cup (60 ml) plant milk - $0.07
  • ½ cup (38 grams) panko bread crumbs - $0.18
  • Oil for frying - $0.12
  • Half a head of romaine lettuce (use the inner leaves and heart), chopped - $0.49
  • 1 cup (75 grams) small croutons (roughly chopped if they’re big) - $0.70
  • 4 large tortillas or wraps - $0.83

Instructions

1

Combine the first nine ingredients in a food processor and blend until smooth and creamy. You can add more water if you’d like a thinner consistency.

2

Heat about half a centimeter of cooking oil in a pan over medium heat. It’s hot enough when you can dip a wooden chopstick in and the oil bubbles up around it.

3

Dredge the tofu slices first in flour, shake off the excess then dip them into the plant milk and finally into the panko bread crumbs. Coat well on all sides with the bread crumbs then transfer them to the hot oil. Fry, flipping halfway through, until they’re golden brown. Transfer to a paper towel-lined plate and sprinkle with salt and pepper.

4

Combine the chopped lettuce, croutons and dressing in a bowl and toss well. Divide the salad between four tortillas down the middle and top with a couple slices of tofu. Fold the outer edges in over the filling then roll them up from the bottom. It’s best to eat them right away otherwise the croutons get soggy.

We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

This page contains affiliate links, meaning, at no additional cost to you, I will earn a commission if you click through and make a purchase. See disclosure policy.

Get the 14-day meal plan!

3 Comments

  • Reply
    Tim Allen
    April 25, 2018 at 3:12 am

    @ things – due to all the problems with romaine lettuce lately , I would remove it from your recipes. And secondly, I don’t know where you buy tofu, but a block is much more than 80 cents.

    • Reply
      Melissa
      April 26, 2018 at 6:28 pm

      Yeah, I’m not American so I don’t know what the problem with romaine is but I trust my readers to use their own common sense when selecting ingredients. If you’d like to know where I buy tofu, please see my tips for eating vegan on a budget.

  • Reply
    dannie
    June 19, 2018 at 8:33 am

    I love the combination of the ingredients,it tastes nice though I would prefer Melisa if you would suggest a sauce to accompany the dish.

  • Leave a Reply

    This site uses Akismet to reduce spam. Learn how your comment data is processed.

    3K Shares
    Pin3K
    Share62
    Reddit2
    WhatsApp
    Flip