Tofu Scramble Wrap
Easy 20-minute Tofu Scramble Wrap made with the best tofu scramble you have ever tasted! This quick and nutritious dish is perfect for breakfast, lunch, or a satisfying snack. Packed with plant-based protein and vibrant greens, these wraps are not only delicious but also an excellent way to fuel your day. Whether you’re meal prepping for the week or looking for a quick meal option, the Tofu Scramble Wrap has you covered!
Why You’ll Love This Recipe
- Quick to Prepare: This recipe takes just 20 minutes from start to finish, making it ideal for busy mornings.
- Nutritious and Filling: Each wrap is rich in protein and packed with vitamins from fresh greens, keeping you energized throughout the day.
- Versatile Ingredients: Customize your wraps by adding your favorite veggies or sauces to suit your taste preferences.
- Family-Friendly: Everyone will love this flavorful dish, making it a great option for family meals or gatherings.
- Perfect for Meal Prep: These wraps can be made ahead of time and stored in the fridge for easy grab-and-go meals.
Tools and Preparation
Before diving into the cooking process, gather your tools to ensure everything goes smoothly. Having the right equipment makes preparing your Tofu Scramble Wrap easier and more enjoyable.
Essential Tools and Equipment
- Nonstick skillet
- Mixing bowl
- Fork or hands (for crumbling tofu)
- Spatula
- Measuring cups and spoons
Importance of Each Tool
- Nonstick skillet: Prevents sticking, making it easy to cook tofu without fuss.
- Mixing bowl: Ideal for combining ingredients efficiently without making a mess.
- Spatula: Essential for gently folding 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 Assembling 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 olive oil over medium-high heat in a large nonstick skillet. Add the tofu chunks in a single layer. Cook undisturbed for about 3 minutes. Then stir gently and cook for another 4 minutes until lightly golden.
Step 4: Add Sauce
Pour the prepared sauce over the cooked tofu. Gently fold the tofu into the sauce. Cook for an additional 2 minutes until heated through and desired consistency is achieved.
Step 5: Assemble Wraps
On each tortilla, place two slices of vegan cheese or one-third cup of cheeze shreds. Add sliced avocado and sautéed kale on top. Divide the tofu scramble evenly among wraps before folding them up.
Step 6: Optional Toasting
For extra flavor, heat each wrap in a nonstick skillet over medium heat for about 2 minutes on each side until cheese has melted and tortillas are golden brown.
Enjoy your delicious Tofu Scramble Wraps! They are perfect for any occasion—whether you’re hosting friends or enjoying a quiet meal at home.
How to Serve Tofu Scramble Wrap
Tofu Scramble Wraps are versatile and can be enjoyed in various ways. Here are some serving suggestions to elevate your meal experience.
With Fresh Salsa
- Fresh salsa adds a burst of flavor. Choose a mild or spicy variety based on your preference.
Pair with Guacamole
- Creamy guacamole complements the wrap perfectly. Use ripe avocados for the best texture.
Add Hot Sauce
- A drizzle of your favorite hot sauce can bring an extra kick. Experiment with different types for unique flavors.
Serve with a Side Salad
- A light salad with mixed greens and a tangy vinaigrette balances the richness of the wrap.
Enjoy with Sweet Potato Fries
- Crispy sweet potato fries offer a delightful contrast. Bake or air-fry them for a healthier option.
Accompany with Smoothies
- A refreshing smoothie makes a great drink pairing. Try a green smoothie for added nutrition.
How to Perfect Tofu Scramble Wrap
Creating the perfect Tofu Scramble Wrap is all about technique and ingredients. Here are some tips to enhance your dish.
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Press tofu well: Ensure your tofu is pressed adequately to remove excess moisture, allowing for better texture.
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Use fresh spices: Freshly ground spices can make a noticeable difference in flavor compared to pre-ground options.
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Adjust seasoning: Taste and adjust the seasonings to suit your palate, adding salt or spices as necessary.
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Experiment with fillings: Don’t hesitate to try different vegetables or spreads inside the wrap for variety.
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Keep it warm: If you’re making multiple wraps, keep them warm in an oven set at low heat until you’re ready to serve.
Best Side Dishes for Tofu Scramble Wrap
Complement your Tofu Scramble Wrap with these delicious side dishes that enhance the meal’s overall experience.
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Roasted Vegetables: Colorful roasted veggies add nutrition and taste. Toss them in olive oil and season before roasting.
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Quinoa Salad: A light quinoa salad provides protein and fiber, making it a filling side.
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Fruit Salad: A refreshing fruit salad cleanses the palate and offers natural sweetness after savory flavors.
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Chickpea Salad: This protein-packed salad can add texture and flavor. Mix chickpeas with diced cucumbers, tomatoes, and lemon dressing.
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Potato Wedges: Crispy potato wedges seasoned with herbs provide a satisfying crunch alongside your wrap.
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Coleslaw: A tangy coleslaw adds crunch and acidity, balancing the richness of the tofu scramble.
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Grilled Corn on the Cob: Sweet corn is easy to prepare and pairs wonderfully with wraps during summer months.
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Stuffed Peppers: Colorful stuffed peppers filled with grains and beans create an appealing presentation beside your meal.
Common Mistakes to Avoid
When making a Tofu Scramble Wrap, it’s easy to overlook some details that can affect the final dish. Here are some common mistakes to avoid.
- Skipping the pressing step: Not pressing tofu can lead to a watery scramble. Always press your tofu for at least 15-30 minutes before cooking to achieve the best texture.
- Using too much sauce: Overloading on sauce can make your wrap soggy. Use just enough to coat the tofu without drowning it.
- Choosing the wrong tortillas: Selecting flimsy tortillas can result in a messy wrap. Opt for large, sturdy tortillas for better construction and enjoyment.
- Neglecting seasoning: Under-seasoning can lead to bland flavors. Taste your mixture as you cook and adjust seasonings accordingly.
- Forgetting about toppings: Skipping fresh toppings like avocado or greens takes away from the texture and flavor. Always add your favorite toppings for added nutrition and taste.
Storage & Reheating Instructions
Refrigerator Storage
- Store wrapped Tofu Scramble Wraps in an airtight container.
- They can last up to 3 days in the fridge.
Freezing Tofu Scramble Wrap
- Wrap individual Tofu Scramble Wraps tightly in foil or plastic wrap.
- Freeze them for up to 2 months for best quality.
Reheating Tofu Scramble Wrap
- Oven: Preheat to 350°F (175°C). Place wraps on a baking sheet and heat for about 10-15 minutes until warmed through.
- Microwave: Heat on high for 1-2 minutes, checking halfway to ensure even heating.
- Stovetop: Heat in a nonstick skillet over medium heat for about 2-3 minutes on each side until warm and crispy.
Frequently Asked Questions
Here are some frequently asked questions about making a Tofu Scramble Wrap.
Can I use different vegetables in my Tofu Scramble Wrap?
Yes! You can customize your wrap by adding various vegetables like bell peppers, onions, or mushrooms based on your preference.
How do I make my Tofu Scramble Wrap spicier?
To add heat, consider including spices like cayenne pepper or red pepper flakes in your tofu scramble mix.
What is the best type of tofu for a Tofu Scramble Wrap?
Firm or extra-firm tofu works best as it holds its shape during cooking and provides a satisfying texture.
Can I meal prep Tofu Scramble Wraps ahead of time?
Absolutely! These wraps are great for meal prep. You can prepare them ahead of time and store them in the fridge or freezer.
Final Thoughts
The Tofu Scramble Wrap is not only delicious but also versatile. Packed with protein and nutrients, it’s perfect for breakfast or any meal of the day. Feel free to customize it with your favorite veggies and sauces for added flavor. Give this recipe a try—you’ll love how easy and satisfying it is!
Tofu Scramble Wrap
- Total Time: 20 minutes
- Yield: Serves 6
Description
Indulge in a quick and nutritious Tofu Scramble Wrap that’s perfect for any meal of the day! This 20-minute recipe combines firm tofu with vibrant greens and savory spices, delivering a delightful plant-based protein punch. Whether you’re rushing through breakfast, packing lunch, or enjoying a snack, this wrap is your go-to solution. Easy to customize with your favorite veggies and sauces, it promises to satisfy everyone at the table. Meal prep friendly, you can whip up these wraps ahead of time for convenient grab-and-go meals throughout the week!
Ingredients
- 14 to 16 ounces firm tofu
- 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
- 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
- 12 slices vegan cheese
- 3 small avocados (sliced)
- 4 cups chopped fresh kale (or spinach, sautéed in olive oil)
Instructions
- Crumble the pressed tofu into bite-sized chunks.
- In a bowl, whisk together nondairy milk, nutritional yeast, and spices until combined.
- Heat olive oil in a nonstick skillet over medium-high heat and cook tofu for about 7 minutes until golden.
- Pour sauce over cooked tofu, fold gently, and heat for an additional 2 minutes.
- Assemble wraps with cheese, avocado, sautéed kale, and tofu scramble before folding tightly.
- Optional: Toast wrapped tortillas in the skillet for extra flavor.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Main
- Method: Stovetop
- Cuisine: Vegan
Nutrition
- Serving Size: 1 wrap (approximately 250g)
- Calories: 380
- Sugar: 2g
- Sodium: 600mg
- Fat: 20g
- Saturated Fat: 5g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 36g
- Fiber: 8g
- Protein: 18g
- Cholesterol: 0mg
