Tofu Scramble Wrap
Easy 20-minute Tofu Scramble Wrap made with the best tofu scramble you have ever tasted! This delicious wrap is rich in plant-based protein and packed with greens, making it the perfect fuel to start your day. Whether you’re looking for a quick breakfast, a satisfying lunch, or a nutritious snack, this Tofu Scramble Wrap is versatile enough for any occasion. Enjoy the delightful flavors and textures that come together in just 20 minutes.
Why You’ll Love This Recipe
- Quick and Easy: This Tofu Scramble Wrap can be prepared in just 20 minutes, making it ideal for busy mornings.
- Nutritious: Packed with plant-based protein and vitamins from kale and avocado, this wrap is a healthy choice.
- Flavorful: The combination of spices and nutritional yeast creates a savory, eggy taste that will satisfy your cravings.
- Versatile: Customize your wrap by adding your favorite veggies or toppings to suit your taste preferences.
- Perfect for Meal Prep: Make these wraps ahead of time for quick lunches or snacks throughout the week.
Tools and Preparation
Before diving into the cooking process, gather your tools to ensure everything goes smoothly. Having the right equipment will make preparation easier and more efficient.
Essential Tools and Equipment
- Nonstick skillet
- Medium mixing bowl
- Fork or potato masher
- Spatula
- Measuring cups and spoons
- Knife and cutting board
Importance of Each Tool
- Nonstick skillet: Prevents sticking while cooking the tofu scramble, allowing for easy flipping and turning.
- Medium mixing bowl: Ideal for combining ingredients without making a mess.
- Spatula: Helps gently fold the tofu into the sauce without breaking it apart.
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 Assembly
- 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 the Tofu
Break the pressed tofu into about 1-inch chunks using your hands or a fork. Set aside.
Step 2: Make the Eggy Sauce
In a medium mixing bowl, combine the following:
1. Nondairy milk
2. Nutritional yeast
3. Dijon mustard
4. Turmeric
5. Paprika
6. Garlic powder
7. Onion powder
8. Kala namak (if using)
Mix until well combined.
Step 3: Cook the Tofu
Heat oil over medium-high heat in a large nonstick skillet. Transfer tofu chunks to the pan in a single layer.
Cook undisturbed for 3 minutes.
Stir frequently for about 4 more minutes until lightly golden. Toss gently to prevent crumbling.
Step 4: Combine Tofu with Sauce
Add the sauce mixture to the cooked tofu. Mix gently by folding until all tofu is coated with sauce.
Cook for an additional 2 minutes until desired consistency is reached.
Step 5: Assemble Your Wrap
On each tortilla:
1. Place two slices of vegan cheese or one-third cup of cheeze shreds.
2. Top with sliced avocado and sautéed kale.
3. Divide the tofu scramble evenly among wraps and fold them up.
Step 6: Optional – Heat Your Wraps
For an extra touch:
Heat wraps in a nonstick skillet over medium heat for about 2 minutes on each side or until cheese is melted and tortillas are golden brown.
Now you have delicious Tofu Scramble Wraps ready to enjoy!
How to Serve Tofu Scramble Wrap
Tofu Scramble Wraps are versatile and can be paired with various sides or toppings to enhance their flavor. Here are some delicious serving suggestions that will elevate your meal.
With Fresh Salsa
- Pico de Gallo: A fresh mix of tomatoes, onions, cilantro, and lime juice adds a zesty kick.
- Corn Salsa: Sweet corn combined with peppers and lime makes a delightful topping.
Add Extra Greens
- Mixed Greens Salad: A simple salad with mixed greens drizzled with vinaigrette complements the wrap nicely.
- Roasted Veggies: Serve alongside roasted seasonal vegetables for extra nutrition and flavor.
Garnish with Sauces
- Avocado Dressing: Creamy avocado dressing brings richness and enhances the overall taste.
- Hot Sauce: A few drops of your favorite hot sauce can add the perfect amount of heat.
Include Pickles or Ferments
- Pickled Jalapeños: For those who like it spicy, adding pickled jalapeños offers a tangy crunch.
- Sauerkraut: This fermented dish adds a unique flavor and probiotic benefits.
How to Perfect Tofu Scramble Wrap
To ensure your Tofu Scramble Wrap is as delicious as possible, consider these helpful tips.
- Boldly Season Your Tofu: Make sure to season the tofu well while cooking to enhance its flavor.
- Use Firm Tofu: Firm tofu holds its shape better and provides a more satisfying texture in wraps.
- Press the Tofu: Pressing removes excess moisture, allowing for better browning and flavor absorption.
- Experiment with Spices: Don’t hesitate to try different spices like cumin or curry powder for varied flavors.
- Warm Tortillas First: Warming tortillas makes them more pliable and easier to wrap without tearing.
- Add Crunchy Elements: Incorporate ingredients like nuts or seeds for added texture in your wraps.
Best Side Dishes for Tofu Scramble Wrap
Pairing your Tofu Scramble Wrap with complementary side dishes can enhance your meal experience. Here are some great options.
- Guacamole: Creamy avocado dip that pairs perfectly with the flavors of the wrap.
- Sweet Potato Fries: Crispy baked fries offer a sweet contrast to the savory wrap.
- Chickpea Salad: A refreshing salad packed with protein that balances the meal nicely.
- Fruit Salad: A light fruit medley provides sweetness and freshness on the side.
- Cucumber Salad: Crisp cucumbers in a tangy dressing add a refreshing touch.
- Quinoa Pilaf: Nutty quinoa mixed with herbs creates a hearty side that complements the tofu well.
Common Mistakes to Avoid
Tofu Scramble Wraps can be a delightful addition to your meal prep, but there are common mistakes to watch out for. Here are some tips to get it right.
- Using the wrong tofu: Not all tofu is created equal. Always opt for firm or extra-firm tofu for the best texture in your wraps.
- Skipping the seasoning: Tofu is bland on its own. Ensure you incorporate enough spices and seasonings to elevate the flavor of your scramble.
- Overcooking the tofu: Cooking the tofu for too long can make it dry. Aim for a golden color while keeping it tender.
- Neglecting the greens: Greens like kale or spinach add nutrition and flavor. Don’t skip this step; they enhance both taste and health benefits.
- Filling wraps too much: Overstuffing can lead to messy eating. Use a moderate amount of filling to keep your wraps intact and enjoyable.
Storage & Reheating Instructions
Refrigerator Storage
- Store leftovers in an airtight container.
- They will last up to 3-4 days in the fridge.
Freezing Tofu Scramble Wrap
- Wrap each individual wrap tightly in foil or plastic wrap.
- Place them in a freezer-safe bag or container; they will keep for up to 2 months.
Reheating Tofu Scramble Wrap
- Oven: Preheat to 350°F (175°C). Heat wraps on a baking sheet for about 10-15 minutes until warm.
- Microwave: Place a wrap on a microwave-safe plate. Heat for about 1-2 minutes until heated through, checking halfway.
- Stovetop: Heat a pan over medium heat. Place the wrap in the pan and cook for about 2-3 minutes on each side until warmed.
Frequently Asked Questions
Here are some common queries regarding Tofu Scramble Wraps that may help you get started.
What is a Tofu Scramble Wrap?
A Tofu Scramble Wrap is a delicious, plant-based meal that includes crumbled tofu mixed with spices and wrapped in tortillas, often with added veggies and vegan cheese.
Can I customize my Tofu Scramble Wrap?
Absolutely! You can add various vegetables, switch up the spices, or even try different types of tortillas based on your taste preference.
Is this recipe suitable for meal prep?
Yes! The Tofu Scramble Wrap is perfect for meal prep as it stores well in the fridge and freezer, making it an easy grab-and-go option throughout the week.
How do I make my Tofu Scramble more flavorful?
Incorporate additional seasonings like cumin or chili powder. Fresh herbs like cilantro can also give it an extra kick!
Final Thoughts
The Tofu Scramble Wrap is not only quick and easy but also packed with nutritious ingredients that fuel your day. Its versatility allows you to customize it according to your taste preferences, making it ideal for any meal. Try adding different veggies or sauces to make it uniquely yours!
Tofu Scramble Wrap
- Total Time: 20 minutes
- Yield: Serves 6 wraps
Description
Elevate your breakfast game with this easy and delicious Tofu Scramble Wrap! In just 20 minutes, you can enjoy a protein-packed meal that’s brimming with flavor and nutrition. Perfect for busy mornings or as a satisfying lunch, this wrap features crumbled tofu sautéed with aromatic spices and combined with creamy avocado and fresh greens. Not only is it versatile—allowing you to customize it with your favorite veggies and toppings—but it’s also a fantastic option for meal prep, providing a wholesome choice throughout the week. With each bite, savor the delightful textures and savory tastes that make this Tofu Scramble Wrap a must-try dish!
Ingredients
- Firm tofu
- Unsweetened nondairy milk
- Nutritional yeast
- Dijon mustard
- Turmeric
- Paprika
- Garlic powder
- Onion powder
- Tortillas
- Vegan cheese
- Avocado
- Fresh kale or spinach
Instructions
- Crumble the pressed tofu into 1-inch chunks.
- In a bowl, mix nondairy milk, nutritional yeast, Dijon mustard, turmeric, paprika, garlic powder, onion powder, and kala namak until smooth.
- Heat oil in a nonstick skillet over medium-high heat; add tofu and cook undisturbed for 3 minutes, then stir frequently for about 4 more minutes until golden.
- Pour the sauce over the tofu and gently fold to combine; cook for an additional 2 minutes.
- On each tortilla, layer vegan cheese slices or shreds, sliced avocado, sautéed kale, and an even portion of the tofu scramble. Wrap tightly.
- Optionally heat in a skillet for 2 minutes on each side until golden.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Main
- Method: Frying
- Cuisine: Vegan
Nutrition
- Serving Size: 1 wrap (200g)
- Calories: 420
- Sugar: 3g
- Sodium: 620mg
- Fat: 20g
- Saturated Fat: 4g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 43g
- Fiber: 9g
- Protein: 22g
- Cholesterol: 0mg
