Tofu Scramble Wrap
Easy 20-minute Tofu Scramble Wrap made with the best tofu scramble you have ever tasted! This dish is rich in plant-based protein and packed with greens, making it an ideal start to your day. Perfect for breakfast, lunch, or a quick meal prep option, this wrap offers a delightful blend of flavors and textures that everyone will enjoy.
Why You’ll Love This Recipe
- Quick Preparation: This recipe takes just 20 minutes from start to finish, making it perfect for busy mornings.
- Nutritious Ingredients: Packed with plant-based protein and healthy greens, it’s a great way to fuel your day.
- Versatile Filling: You can easily customize the tofu scramble with your favorite vegetables or spices.
- Satisfying Flavor: The combination of nutritional yeast and spices gives the tofu a deliciously savory taste.
- Perfect for Meal Prep: Make a batch ahead of time for easy lunches throughout the week.
Tools and Preparation
Before diving into this delicious recipe, gather all your essential tools. Having the right equipment will make the cooking process smooth and enjoyable.
Essential Tools and Equipment
- Nonstick skillet
- Medium bowl
- Fork or hands for crumbling tofu
- Spatula
Importance of Each Tool
- Nonstick skillet: Ideal for cooking without sticking and allows for easy flipping of wraps.
- Medium bowl: Perfect for mixing ingredients together without making a mess.
- Fork or hands: Makes crumbling tofu quick and efficient.
Ingredients
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)
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 the following ingredients:
1/2 cup unsweetened nondairy milk
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
(Optional) kala namak
Step 3: Cook Tofu
Heat olive oil over medium-high heat in a large nonstick skillet. Transfer the tofu chunks to the pan in a single layer. Cook undisturbed for about 3 minutes. Then stir gently for another 4 minutes until lightly golden.
Step 4: Add Sauce
Pour the eggy sauce over the cooked tofu. Mix gently by folding the tofu into the sauce. Let it cook for about 2 more minutes until you reach your desired consistency.
Step 5: Wrap It Up
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 and fold them closed.
Step 6: Optional Heating
For an extra touch, heat the wraps in a nonstick skillet over medium heat for about 2 minutes on each side until the cheese melts and tortillas turn golden brown.
Enjoy these delicious Tofu Scramble Wraps as a hearty breakfast or satisfying lunch option!
How to Serve Tofu Scramble Wrap
Tofu Scramble Wraps are versatile and can be served in various ways to enhance your meal. Enjoy them for breakfast, lunch, or dinner, and pair them with different sides for a complete experience.
With Fresh Fruits
- Seasonal Berries: Add a burst of flavor with strawberries, blueberries, or raspberries for a refreshing contrast.
- Sliced Melon: Watermelon or cantaloupe pairs perfectly with the savory wrap, offering a hydrating option.
Accompanying Dips
- Salsa: A chunky tomato salsa adds a zesty kick that complements the tofu scramble.
- Guacamole: Creamy and rich, guacamole enhances the flavors and provides healthy fats.
On a Bed of Greens
- Mixed Greens Salad: Serve your wraps on a bed of arugula or spinach for added nutrients without extra calories.
- Coleslaw: A crunchy slaw can add texture and balance the softness of the wrap.
With Hot Sauce
- Spicy Sauce Options: Drizzle your favorite hot sauce over the wraps for those who enjoy some heat in their meal.
How to Perfect Tofu Scramble Wrap
Creating the perfect Tofu Scramble Wrap is all about technique and flavor balance. Here are some tips to help you master this dish.
- Choose the Right Tofu: Use firm or extra-firm tofu for the best texture. Pressing it beforehand removes excess moisture.
- Season Generously: Don’t skimp on spices! The right seasoning is key to achieving that savory “egg-like” taste.
- Cook at Medium Heat: Cooking at medium heat allows for even browning without burning your tofu.
- Experiment with Add-ins: Feel free to mix in other vegetables like bell peppers or onions for added nutrition and flavor.
- Wrap It Right: Ensure you don’t overfill your tortillas; this helps prevent messiness when eating.
- Serve Immediately: These wraps are best enjoyed fresh, so serve them right after cooking for optimal taste.
Best Side Dishes for Tofu Scramble Wrap
Pairing your Tofu Scramble Wrap with delightful side dishes can elevate your meal. Here are some great options to consider:
- Fresh Fruit Salad: A colorful mix of fruits adds sweetness and hydration, balancing the savory wrap.
- Sweet Potato Fries: Crispy sweet potatoes provide a satisfying crunch and natural sweetness that complements the dish.
- Chickpea Salad: Protein-packed chickpeas tossed with veggies make a filling side that aligns well with vegan meals.
- Roasted Vegetables: Seasonal roasted veggies bring out earthy flavors that pair nicely with the tofu scramble.
- Quinoa Pilaf: A light quinoa dish mixed with herbs offers a nutty flavor and enhances your protein intake.
- Cucumber Salad: Crisp cucumbers dressed in vinegar provide a refreshing contrast to the warm wraps.
- Hummus and Veggies: Serve alongside hummus for dipping; it’s nutritious and adds creaminess to each bite.
- Zucchini Noodles: Lightly sautéed zucchini noodles create a low-carb side that’s full of vitamins and fiber.
Common Mistakes to Avoid
Many people make common mistakes when preparing a Tofu Scramble Wrap. Here are some key points to keep in mind.
- Using the wrong tofu: Always choose firm tofu for the best texture. Silken tofu can turn mushy and won’t give you the desired scramble effect.
- Neglecting to press tofu: Pressing tofu removes excess moisture, ensuring a better texture and flavor. If you skip this step, your scramble may be watery.
- Overcooking the tofu: Cooking too long can lead to dry, crumbly tofu. Aim for a golden color and a soft consistency for a perfect wrap.
- Skipping seasoning: Tofu on its own is bland. Make sure to use enough spices and seasonings to enhance the flavor of your Tofu Scramble Wrap.
- Not letting it rest: Allowing the wrap to sit for a minute before serving helps the flavors meld together. Serving immediately may not give you the best taste experience.
Storage & Reheating Instructions
Refrigerator Storage
- Store leftovers in an airtight container in the refrigerator.
- Consume within 3–4 days for optimal freshness.
Freezing Tofu Scramble Wrap
- Wrap each individual Tofu Scramble Wrap tightly in foil or freezer-safe paper.
- Freeze for up to 2 months for best quality.
Reheating Tofu Scramble Wrap
- Oven: Preheat at 350°F (175°C) and bake for about 10-15 minutes until heated through.
- Microwave: Heat on medium power for 1-2 minutes, checking frequently to avoid sogginess.
- Stovetop: Warm in a nonstick skillet over medium heat for about 5 minutes, flipping halfway through.
Frequently Asked Questions
Here are some common questions about Tofu Scramble Wraps that might help you prepare this dish perfectly.
What is a Tofu Scramble Wrap?
A Tofu Scramble Wrap is a delicious, plant-based meal made with scrambled tofu, spices, and fresh ingredients wrapped in tortillas. It’s quick to prepare and highly customizable.
Can I make a Tofu Scramble Wrap ahead of time?
Yes! You can prepare the filling in advance and store it in the fridge. Just assemble the wraps when you’re ready to eat.
What can I add to my Tofu Scramble Wrap?
Feel free to customize with other vegetables like bell peppers, mushrooms, or even add hot sauce for extra flavor!
Is this recipe suitable for meal prep?
Absolutely! The Tofu Scramble Wrap is great for meal prep. Make several wraps at once and enjoy them throughout the week.
How can I make my Tofu Scramble Wrap more flavorful?
Experiment with different spices or add ingredients like fresh herbs or nutritional yeast to boost the flavor profile of your wrap.
Final Thoughts
The Tofu Scramble Wrap is a versatile dish that offers both nutrition and taste. Packed with protein and greens, it’s perfect for breakfast or any time of day. Feel free to customize it with your favorite veggies or sauces to make it truly yours!
Tofu Scramble Wrap
- Total Time: 20 minutes
- Yield: Serves 6 wraps 1x
Description
Looking for a delicious, plant-based meal that you can whip up in just 20 minutes? This Tofu Scramble Wrap is your answer! Packed with protein-rich tofu, fresh greens, and a savory blend of spices, it’s the perfect option for breakfast, lunch, or meal prep. Customize it with your favorite vegetables and enjoy a wholesome dish that’s as satisfying as it is nutritious. With its delightful flavors and textures, this wrap is sure to please everyone at the table!
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 firm tofu into 1-inch chunks and set aside.
- In a medium bowl, mix unsweetened nondairy milk, nutritional yeast, Dijon mustard, turmeric, paprika, garlic powder, onion powder, and optional kala namak.
- Heat olive oil in a nonstick skillet over medium-high heat. Add tofu and cook undisturbed for 3 minutes; stir gently for another 4 minutes until golden.
- Pour the sauce over the cooked tofu and cook for an additional 2 minutes.
- Assemble each tortilla with vegan cheese slices or shreds, avocado slices, sautéed kale or spinach, and evenly distribute the tofu scramble.
- Optional: Heat wraps in the skillet for 2 minutes on each side until golden and cheese melts.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Main
- Method: Skillet
- Cuisine: Vegan
Nutrition
- Serving Size: 1 wrap (approx. 250g)
- Calories: 400
- Sugar: 3g
- Sodium: 600mg
- Fat: 21g
- Saturated Fat: 4g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 39g
- Fiber: 10g
- Protein: 18g
- Cholesterol: 0mg
