Tofu Scramble Wrap
Easy 20-minute Tofu Scramble Wrap made with the best tofu scramble you have ever tasted! This dish is not only rich in plant-based protein but also includes greens, making it a perfect and nutritious start to your day. Whether you’re looking for a quick breakfast or a satisfying lunch, this wrap checks all the boxes for flavor and convenience.
Why You’ll Love This Recipe
- Quick and Easy: Whip up this delicious wrap in just 20 minutes, perfect for busy mornings.
- Nutrient-Dense: Packed with protein from tofu and healthy fats from avocados, this wraps ensures you get essential nutrients.
- Versatile Ingredients: Customize your wrap with different veggies or sauces based on what you have at home.
- Satisfying Flavor: The combination of spices and nutritional yeast gives an egg-like taste that will delight your taste buds.
- Meal Prep Friendly: Make a batch ahead of time for easy lunches throughout the week.
Tools and Preparation
To create the perfect Tofu Scramble Wrap, you’ll need some essential kitchen tools. Having the right equipment makes cooking easier and more enjoyable.
Essential Tools and Equipment
- Nonstick skillet
- Medium bowl
- Fork or hands for crumbling tofu
- Spatula
Importance of Each Tool
- Nonstick skillet: Ensures the tofu cooks evenly without sticking, making cleanup easier.
- Medium bowl: Ideal for mixing ingredients together, allowing for a smooth sauce consistency.
- Fork or hands: Essential for breaking apart the tofu into chunks, giving it that perfect scramble texture.
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 Tofu
Break the pressed tofu into about 1-inch chunks using your hands or a fork. Set aside to prepare for cooking.
Step 2: Make Eggy Sauce
In a medium bowl, mix together:
1. Nondairy milk
2. Nutritional yeast
3. Dijon mustard
4. Turmeric
5. Paprika
6. Garlic powder
7. Onion powder
8. Kala namak (if using)
This mixture will give your tofu that delicious scrambled egg flavor.
Step 3: Cook Tofu
Heat olive oil over medium-high heat in a large nonstick skillet.
Transfer crumbled tofu to the pan in a single layer.
Cook undisturbed for about 3 minutes until slightly golden.
Stir gently and cook for an additional 4 minutes until lightly golden brown.
Step 4: Combine Sauce and Tofu
Pour your eggy sauce over the cooked tofu.
Mix gently by folding until all tofu is coated.
Cook for about 2 more minutes until heated through and at your desired consistency.
Step 5: Assemble Wraps
Lay out tortillas on a flat surface.
Place two slices of vegan cheese or one-third cup of cheeze shreds onto each tortilla.
Top with sliced avocado and sautéed kale.
Divide tofu scramble evenly among the wraps.
Fold each wrap tightly around the filling.
Step 6: Optional Heating
For extra meltiness:
Heat each wrap in a nonstick skillet over medium heat for about 2 minutes on each side, until cheese melts and tortillas are golden brown.
Enjoy your delicious Tofu Scramble Wraps, packed with flavors and nutrients! Perfect as a breakfast option or on-the-go meal!
How to Serve Tofu Scramble Wrap
Tofu Scramble Wraps are versatile and can be enjoyed in various ways. You can serve them for breakfast, lunch, or dinner, depending on your preference. Here are some serving suggestions to enhance your meal experience.
With Fresh Salsa
- Pico de Gallo: A zesty combination of fresh tomatoes, onions, and cilantro that adds a refreshing touch.
- Mango Salsa: Sweet and tangy mango salsa pairs beautifully with the savory flavors of the wrap.
Add a Side Salad
- Mixed Green Salad: Toss together greens like arugula and spinach with a light vinaigrette for a crisp side.
- Caesar Salad: A vegan Caesar salad with creamy dressing offers a classic complement to your wrap.
Top with Hot Sauce
- Sriracha: Drizzle Sriracha for an extra kick and a pop of flavor.
- Chili Garlic Sauce: This sauce adds heat and depth, perfect for spice lovers.
Pair with Smoothies
- Green Smoothie: A blend of spinach, banana, and almond milk makes for a nutritious drink alongside your wrap.
- Berry Smoothie: A fruity berry smoothie provides a sweet contrast to the savory wrap.
How to Perfect Tofu Scramble Wrap
Creating the perfect Tofu Scramble Wrap involves attention to detail. Here are some tips to ensure your wraps turn out delicious every time.
- Use Firm Tofu: Firm tofu holds its shape better during cooking, providing a better texture in your scramble.
- Press Your Tofu: Pressing removes excess moisture, enhancing the flavor absorption from seasonings.
- Experiment with Spices: Feel free to mix in spices like cumin or chili powder for added flavor depth.
- Don’t Overcook the Tofu: Cook until lightly golden; overcooking can make it dry and crumbly.
- Warm Tortillas: Heating the tortillas slightly before wrapping helps them become more pliable and enjoyable.
- Customize Fillings: Add your favorite veggies or beans for extra nutrition and taste.
Best Side Dishes for Tofu Scramble Wrap
Tofu Scramble Wraps can be complemented by various side dishes that balance their rich flavors. Here are some great options:
- Sweet Potato Fries: Crispy sweet potato fries add a hint of sweetness and crunch.
- Roasted Vegetables: Season seasonal veggies like zucchini or bell peppers for a colorful side dish.
- Quinoa Salad: A light quinoa salad with cucumber and herbs pairs well with the wraps’ richness.
- Fruit Salad: A refreshing fruit salad provides natural sweetness that complements savory wraps nicely.
- Coleslaw: A tangy vegan coleslaw adds crunch and acidity to balance out the meal.
- Stuffed Peppers: Cooked bell peppers filled with rice or beans make a hearty addition to any plate.
- Chickpea Salad: A protein-packed chickpea salad mixed with lemon juice enhances health benefits while being satisfying.
Common Mistakes to Avoid
When making a Tofu Scramble Wrap, it’s easy to make some common mistakes. Here are a few to be mindful of:
-
Skipping the pressing step: Not pressing the tofu can lead to excess moisture, making your scramble watery. Always press your tofu for at least 30 minutes before cooking.
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Overcooking the tofu: Cooking tofu too long can make it tough. Aim for a light golden color while keeping it tender for the best texture.
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Not seasoning enough: Tofu on its own can be bland. Be generous with your spices and seasonings to elevate the flavors of your Tofu Scramble Wrap.
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Using low-quality tortillas: A flimsy tortilla can break apart easily. Choose sturdy, fresh tortillas that can hold all the delicious fillings without tearing.
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Forgetting about customization: Sticking strictly to the recipe may limit your experience. Feel free to add other veggies or spices based on your taste preferences!
Storage & Reheating Instructions
Refrigerator Storage
- Store leftover wraps in an airtight container.
- Consume within 3-4 days for optimal freshness.
Freezing Tofu Scramble Wrap
- Wrap individual portions tightly in plastic wrap or foil.
- Place them in a freezer-safe bag and freeze for up to 2 months.
Reheating Tofu Scramble Wrap
- Oven: Preheat to 350°F (175°C). Cover with foil and heat for about 10-15 minutes until warmed through.
- Microwave: Heat on medium power for about 1-2 minutes, checking regularly to avoid overheating.
- Stovetop: Heat in a nonstick skillet over medium heat for about 2-3 minutes per side until warm and crispy.
Frequently Asked Questions
Here are some common questions regarding the Tofu Scramble Wrap:
What is a Tofu Scramble Wrap?
A Tofu Scramble Wrap is a delicious and nutritious meal made with crumbled tofu seasoned like scrambled eggs, wrapped in a tortilla with other fillings like avocado and greens.
Can I customize my Tofu Scramble Wrap?
Absolutely! You can add various vegetables such as bell peppers, mushrooms, or even different spices according to your taste preferences.
Is this recipe suitable for meal prep?
Yes! The Tofu Scramble Wrap is perfect for meal prep as it stores well in the fridge or freezer, making it an excellent choice for busy days.
How do I ensure my Tofu Scramble stays flavorful?
Season generously with spices like turmeric, paprika, and garlic powder, and consider adding kala namak for an egg-like flavor.
Final Thoughts
The Tofu Scramble Wrap is not only quick and easy but also packed with nutrients and flavors that will kick-start your day. With endless customization options available, you can adapt this recipe to suit any palate. Give it a try—your taste buds will thank you!
Tofu Scramble Wrap
- Total Time: 20 minutes
- Yield: Serves 6 wraps 1x
Description
Indulge in a quick and satisfying breakfast with our Tofu Scramble Wrap! This delicious meal combines crumbled tofu seasoned to perfection, creamy avocado, and vibrant greens all wrapped in a warm tortilla. In just 20 minutes, you can enjoy a nutritious and protein-packed dish that’s not only easy to prepare but also customizable to suit your taste. Whether you’re rushing out the door or enjoying a leisurely morning at home, this wrap is the perfect blend of flavor and convenience. Elevate your breakfast routine with this delightful vegan option that promises to keep you fueled throughout the day.
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 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 olive oil in a nonstick skillet over medium-high heat. Add crumbled tofu and cook undisturbed until golden.
- Pour the eggy sauce over the tofu, mix gently, and cook until heated through.
- Lay tortillas flat and layer with vegan cheese, avocado slices, sautéed kale, and divide the tofu scramble evenly across wraps.
- Fold tightly and optionally heat on a skillet for extra melty goodness.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Main
- Method: Skillet
- Cuisine: Vegan
Nutrition
- Serving Size: 1 wrap (approximately 300g)
- Calories: 450
- Sugar: 2g
- Sodium: 600mg
- Fat: 24g
- Saturated Fat: 4g
- Unsaturated Fat: 20g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 10g
- Protein: 20g
- Cholesterol: 0mg
