Tofu Scramble Wrap
Easy 20-minute Tofu Scramble Wrap made with the best tofu scramble you have ever tasted! This wrap is rich in plant-based protein, packed with greens, and perfect for breakfast, lunch, or a quick snack. Whether you’re on the go or enjoying a leisurely meal at home, this recipe provides a delicious and nutritious option that satisfies your cravings and fuels your day.
Why You’ll Love This Recipe
- Quick and Easy: This Tofu Scramble Wrap comes together in just 20 minutes, making it an ideal choice for busy mornings or meal prep.
- Flavorful and Satisfying: The blend of spices and creamy tofu creates a savory filling that is both hearty and delicious.
- Customizable: Feel free to add your favorite veggies or sauces to make this wrap your own. It’s versatile enough for any taste!
- Nutrient-Dense: Packed with protein from tofu and healthy fats from avocado, this wrap not only tastes great but also nourishes your body.
- Plant-Based Goodness: Perfect for vegans and vegetarians, this dish is a delightful way to enjoy a meat-free meal without sacrificing flavor.
Tools and Preparation
Having the right tools can make all the difference when preparing your Tofu Scramble Wrap. Here are the essentials you will need.
Essential Tools and Equipment
- Nonstick skillet
- Medium mixing bowl
- Fork or hands (for crumbling tofu)
- Spatula
- Measuring cups and spoons
Importance of Each Tool
- Nonstick skillet: Ensures that your tofu cooks evenly without sticking, making cleanup easier.
- Medium mixing bowl: Provides enough space to mix your ingredients thoroughly while preventing spills.
- Spatula: Ideal for gently folding the tofu into the sauce without crumbling it too much.
Ingredients
For the Tofu Scramble
- 14 to 16 ounces firm tofu (preferably pressed)
- 1/2 cup unsweetened nondairy milk (oat, soy, almond, or cashew)
- 3 tablespoons nutritional yeast
- 1 3/4 teaspoons Dijon mustard
- 1/2 teaspoon turmeric
- 1/2 teaspoon paprika
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/4 to 1/2 teaspoon kala namak (optional)
- 1 tablespoon olive oil (optional)
- Salt (to taste)
- Freshly ground black pepper (to taste)
For the Wraps
- 6 large tortillas (10 to 12 inches)
- 12 slices vegan cheese (or 2 cups cheeze shreds)
- 3 small avocados (sliced)
- 4 cups chopped fresh kale (or spinach, sautéed in olive oil)
How to Make Tofu Scramble Wrap
Step 1: Crumble Tofu
Break the pressed tofu into about 1-inch chunks using your hands or a fork. Set aside.
Step 2: Make Eggy Sauce
In a medium bowl, mix together the nondairy milk, nutritional yeast, Dijon mustard, turmeric, paprika, garlic powder, onion powder, and kala namak until well combined.
Step 3: Cook Tofu
Heat the oil over medium-high heat in a large nonstick skillet. Transfer the tofu chunks to the pan in a single layer. Cook undisturbed for 3 minutes. Then cook for about 4 minutes more until lightly golden, stirring frequently. Be careful to toss gently so the tofu does not crumble too much.
Step 4: Add Sauce
Pour the prepared sauce over the cooked tofu. Mix gently by folding the tofu into the sauce. Cook for about 2 more minutes until you reach your desired consistency.
Step 5: Assemble Wraps
Place two slices of vegan cheese or one-third cup of cheeze shreds onto each tortilla. Top with sliced avocado and sautéed kale. Divide the tofu scramble evenly among the wraps before folding them up.
Step 6: Optional Heating
For added warmth and melted cheese goodness, heat each wrap in a nonstick skillet over medium heat for about 2 minutes on each side until golden brown and heated through.
Enjoy your delicious Tofu Scramble Wrap!
How to Serve Tofu Scramble Wrap
Tofu Scramble Wraps are versatile and can be enjoyed in many ways. Whether you are looking for a hearty breakfast or a quick lunch, these wraps can be customized to suit your taste.
Add Some Freshness
- Fresh Herbs: Sprinkle chopped cilantro or parsley on top for added flavor.
- Salsa: Serve with a side of fresh salsa for a zesty kick.
- Lettuce: Add some crisp lettuce leaves for extra crunch.
Pair with Dips
- Guacamole: Creamy guacamole complements the texture of the tofu scramble.
- Hot Sauce: A dash of your favorite hot sauce can spice things up.
- Vegan Sour Cream: Use vegan sour cream as a cool and tangy dip.
Make it a Meal
- Serve with Fruit: Pair your wrap with sliced fruit like watermelon or berries for a refreshing side.
- Include a Salad: A simple green salad can balance the meal.
- Chips or Pita: Serve with tortilla chips or pita bread for an enjoyable crunch.
How to Perfect Tofu Scramble Wrap
Perfecting your Tofu Scramble Wrap is easy with these simple tips. Elevate your dish and impress everyone at the table!
- seasoning: Don’t shy away from spices. Adjust the seasonings to match your taste preference.
- Use high-quality tofu: Firm tofu holds its shape better and provides a satisfying texture in your wrap.
- Experiment with greens: Try using spinach, arugula, or even swiss chard for different flavors and nutrients.
- Wrap tightly: Ensure you fold your wrap tightly to keep all the delicious fillings intact while eating.
Best Side Dishes for Tofu Scramble Wrap
Tofu Scramble Wraps pair wonderfully with various side dishes that enhance their flavor. Here are some great options to consider:
- Sweet Potato Fries: Crispy sweet potato fries add sweetness and crunch; bake or air-fry them for healthy preparation.
- Fruit Salad: A vibrant mix of seasonal fruits provides freshness and balances the savory wrap.
- Coleslaw: Crunchy coleslaw offers a tangy crunch that complements the smoothness of the tofu scramble.
- Roasted Vegetables: Seasonal roasted veggies add depth and texture; toss them in olive oil and spices before baking.
- Quinoa Salad: A light quinoa salad packed with vegetables is nutritious and filling, making it an excellent pairing.
- Pickles or Fermented Veggies: Adding pickles brings acidity, which cuts through the richness of the wrap beautifully.
Common Mistakes to Avoid
When making a Tofu Scramble Wrap, a few common mistakes can hinder your experience. Avoid these pitfalls for the best results.
- Boldly skipping the pressing step: Not pressing tofu can lead to excess moisture, making your scramble soggy. Always press tofu to achieve a firmer texture.
- Overcooking the tofu: Cooking tofu too long can cause it to become rubbery. Aim for a light golden color and remove it from heat promptly.
- Neglecting seasoning: A bland wrap will be unappetizing. Use spices like turmeric and paprika generously to enhance flavor.
- Using stale tortillas: Old tortillas can break and ruin your wraps. Always use fresh tortillas for optimal texture and taste.
- Skipping the sautéed greens: Fresh greens add nutrition and flavor. Don’t forget to incorporate sautéed kale or spinach for a nutrient boost.
Storage & Reheating Instructions
Refrigerator Storage
- Store the Tofu Scramble Wrap in an airtight container.
- Consume within 3–4 days for best quality.
Freezing Tofu Scramble Wrap
- Wrap each individual wrap tightly in plastic wrap or foil.
- Freeze for up to 1–2 months for optimal freshness.
Reheating Tofu Scramble Wrap
- Oven: Preheat the oven to 350°F (175°C). Place wraps on a baking sheet and heat for about 10-15 minutes until warmed through.
- Microwave: Heat on medium power in short intervals of 30 seconds until warm. Cover with a damp paper towel to keep moisture.
- Stovetop: Heat in a nonstick skillet over medium heat for about 2 minutes on each side, until heated through and slightly crispy.
Frequently Asked Questions
Here are some common questions about making Tofu Scramble Wraps.
What is a Tofu Scramble Wrap?
A Tofu Scramble Wrap is a delicious vegan dish made by wrapping seasoned scrambled tofu with vegetables and toppings in a tortilla.
Can I customize my Tofu Scramble Wrap?
Yes! Feel free to add different vegetables, spices, or sauces according to your taste preferences.
How can I make my Tofu Scramble Wrap more filling?
Adding ingredients like beans, lentils, or quinoa can increase protein content and make the wrap more satisfying.
Is the Tofu Scramble Wrap suitable for meal prep?
Absolutely! These wraps are perfect for meal prep. Just store them properly to enjoy them throughout the week.
Final Thoughts
The Tofu Scramble Wrap is not only quick and easy but also packed with nutrients and delicious flavors. This recipe allows for plenty of customization—experiment with different veggies or spices! Try it today for an energizing start to your day!
Tofu Scramble Wrap
- Total Time: 20 minutes
- Yield: Serves 6 wraps 1x
Description
Indulge in the deliciousness of our Tofu Scramble Wrap, an effortless and nutritious meal perfect for any time of day! This vibrant wrap is loaded with protein-rich tofu, creamy avocado, and sautéed greens, all wrapped in a soft tortilla. In just 20 minutes, you can enjoy a flavorful dish that caters to your cravings while keeping it plant-based. Ideal for busy mornings or a quick lunch, this customizable recipe allows you to tailor the ingredients to suit your taste. Whether you’re an experienced chef or a kitchen novice, this scrumptious and hearty meal promises satisfaction in every bite!
Ingredients
- 14 to 16 ounces firm tofu (preferably pressed)
- 1/2 cup unsweetened nondairy milk (oat, soy, almond, or cashew)
- 3 tablespoons nutritional yeast
- 1 3/4 teaspoons Dijon mustard
- 1/2 teaspoon turmeric
- 1/2 teaspoon paprika
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/4 to 1/2 teaspoon kala namak (optional)
- 1 tablespoon olive oil (optional)
- Salt (to taste)
- Freshly ground black pepper (to taste)
- 6 large tortillas (10 to 12 inches)
- 12 slices vegan cheese (or 2 cups cheeze shreds)
- 3 small avocados (sliced)
- 4 cups chopped fresh kale (or spinach, sautéed in olive oil)
Instructions
- Crumble the pressed tofu into small chunks and set aside.
- In a bowl, whisk together nondairy milk, nutritional yeast, Dijon mustard, turmeric, paprika, garlic powder, onion powder, and kala namak.
- Heat oil in a nonstick skillet; add crumbled tofu and cook undisturbed for 3 minutes. Stir occasionally for another 4 minutes until golden.
- Pour sauce over tofu and gently fold to combine; cook for 2 more minutes.
- Assemble wraps by placing cheese slices on tortillas followed by avocado slices, sautéed greens, and evenly distributed tofu scramble. Fold tightly.
- Optionally heat each wrap in a skillet for added warmth.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Main
- Method: Frying
- Cuisine: Vegan
Nutrition
- Serving Size: 1 serving
- Calories: 360
- Sugar: 2g
- Sodium: 500mg
- Fat: 18g
- Saturated Fat: 3g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 36g
- Fiber: 10g
- Protein: 18g
- Cholesterol: 0mg
