Tofu Scramble Wrap
Easy 20-minute Tofu Scramble Wrap made with the best tofu scramble you have ever tasted! This satisfying dish is not only rich in plant-based protein but also packed with greens. It’s the perfect fuel to start your day and works great for breakfast, lunch, or a quick snack. With its creamy texture and savory flavors, this Tofu Scramble Wrap stands out as a delicious and nutritious choice for any occasion.
Why You’ll Love This Recipe
- Quick to Prepare: In just 20 minutes, you can whip up these tasty wraps, making them perfect for busy mornings or meal prep.
- Nutrient-Rich: Packed with protein from tofu and vitamins from fresh greens, this recipe supports a healthy lifestyle.
- Versatile Filling: Customize your wraps with different vegetables or spices to suit your taste preferences.
- Satisfying Flavor: The combination of spices and nutritional yeast creates a savory flavor that mimics traditional scrambled eggs.
- Vegan-Friendly: This wrap is entirely plant-based, making it suitable for vegans and those looking to reduce their meat intake.
Tools and Preparation
To prepare the Tofu Scramble Wrap efficiently, having the right tools is essential. These will make your cooking process smoother and more enjoyable.
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: Prevents the tofu from sticking and allows for easy flipping of the wraps.
- Medium mixing bowl: Ideal for combining ingredients without splashing or spilling.
- Spatula: Helps gently fold the tofu into the sauce without breaking it apart 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 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:
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
Combine all ingredients until smooth.
Step 3: Cook Tofu
Heat olive oil in a large nonstick skillet over medium-high heat.
Transfer tofu chunks to the pan in a single layer.
Cook undisturbed for about 3 minutes.
Stir gently every few minutes for another 4 minutes until lightly golden.
Step 4: Combine Sauce with Tofu
Add the eggy sauce mixture to the cooked tofu in the skillet.
Mix gently, folding the tofu into the sauce. Cook for about 2 more minutes until reaching your desired consistency.
Step 5: Assemble Wraps
On each tortilla:
Place two slices of vegan cheese or one-third cup of cheeze shreds.
Top with sliced avocado and sautéed kale.
Divide the tofu scramble evenly among the wraps and fold tightly.
Step 6: Optional – Heat Wraps
For extra flavor:
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!
How to Serve Tofu Scramble Wrap
Serving a Tofu Scramble Wrap is all about creativity and personal preference. You can customize it with various toppings or pair it with different sides for a complete meal experience.
Add Fresh Herbs
- Cilantro: Scatter some fresh cilantro on top for a burst of flavor.
- Chives: Chopped chives add a mild onion taste that complements the wrap.
Include Spicy Elements
- Sriracha: Drizzle Sriracha for heat and tang.
- Jalapeños: Add sliced jalapeños for an extra kick.
Incorporate Crunchy Textures
- Lettuce: Layer lettuce inside the wrap for added crunch.
- Cucumber slices: These provide a refreshing contrast to the warm tofu scramble.
Pair with Dips
- Guacamole: Serve alongside guacamole for a creamy, rich addition.
- Vegan sour cream: A dollop of vegan sour cream can enhance creaminess and flavor.
How to Perfect Tofu Scramble Wrap
To achieve the best Tofu Scramble Wrap, follow these handy tips that will elevate your dish.
- Choose firm tofu: Firm tofu holds its shape better during cooking, giving you a satisfying texture.
- Press the tofu: Pressing removes excess moisture, allowing the tofu to absorb flavors more effectively.
- Experiment with spices: Adjust spices like turmeric or paprika to match your taste preferences and create unique flavors.
- Don’t rush cooking: Letting the tofu cook undisturbed helps achieve a golden color and enhances its flavor profile.
- Warm your tortillas: Warming tortillas before wrapping makes them more pliable and easier to fold without tearing.
- Add fillings in layers: Layer ingredients evenly so each bite has balanced flavors and textures.
Best Side Dishes for Tofu Scramble Wrap
Complement your Tofu Scramble Wrap with these delicious side dishes that enhance your meal.
- Sweet Potato Fries: Crispy sweet potato fries are a delightful and nutritious pairing.
- Fruit Salad: A refreshing fruit salad adds sweetness and brightness to your plate.
- Coleslaw: A tangy coleslaw brings crunch and acidity, cutting through the richness of the wrap.
- Quinoa Salad: A light quinoa salad packed with veggies is filling yet healthy.
- Roasted Vegetables: Seasonal roasted vegetables provide a savory side that complements the wrap beautifully.
- Chickpea Salad: Protein-rich chickpea salad adds heartiness and pairs well with the flavors in your wrap.
Common Mistakes to Avoid
When making your Tofu Scramble Wrap, it’s easy to slip up. Here are some common mistakes to watch for:
- Ignoring the Tofu Texture: Always use firm tofu for the best results. Silken tofu can turn mushy and ruin the wrap’s texture.
- Not Pressing the Tofu: Failing to press your tofu can lead to a watery scramble. Make sure to remove excess moisture for a firmer result.
- Overcooking the Tofu: Cooking the tofu too long can make it tough. Aim for a light golden color, cooking just enough to achieve that perfect texture.
- Skipping Seasonings: Missing out on spices like turmeric or garlic powder can make your scramble bland. Use the recommended seasonings for a burst of flavor.
- Using Cold Tortillas: Wrapping with cold tortillas makes them brittle. Warm them slightly before assembling for easier handling.
- Rushing Assembly: Take your time when layering ingredients. A well-constructed wrap is not only sturdy but also more enjoyable to eat.
Storage & Reheating Instructions
Refrigerator Storage
- Store wraps in an airtight container.
- They will stay fresh for up to 3 days in the refrigerator.
Freezing Tofu Scramble Wrap
- Wrap tightly in plastic wrap or foil before placing in a freezer-safe container.
- They can be frozen for up to 2 months.
Reheating Tofu Scramble Wrap
- Oven: Preheat to 350°F (175°C) and bake for about 10 minutes until heated through.
- Microwave: Heat on medium power for 1-2 minutes, checking frequently to avoid sogginess.
- Stovetop: Place in a nonstick skillet over medium heat for about 2 minutes on each side until warmed and crispy.
Frequently Asked Questions
Here are some common questions about the Tofu Scramble Wrap.
Can I customize my Tofu Scramble Wrap?
Yes! You can add different vegetables like bell peppers or mushrooms, or switch up the greens according to your preference.
How do I make my Tofu Scramble Wrap spicier?
Add chili powder or crushed red pepper flakes into the eggy sauce mix for an extra kick.
What is the best way to store leftover Tofu Scramble Wrap?
Store them in an airtight container in the refrigerator for up to three days or freeze them for later use.
Is this Tofu Scramble Wrap suitable for meal prep?
Absolutely! These wraps are perfect for meal prep as they are easy to make and store well.
Can I use other types of cheese?
Yes! Feel free to use any vegan cheese that melts well, or you can skip cheese altogether if preferred.
Final Thoughts
The Tofu Scramble Wrap is not just a delicious breakfast option; it’s versatile and easy to customize based on your taste. Whether you’re adding different veggies or experimenting with spices, this recipe is sure to satisfy your cravings. Give it a try and enjoy a warm, hearty start to your day!
Tofu Scramble Wrap
- Total Time: 20 minutes
- Yield: 6 servings 1x
Description
Enjoy a delicious Tofu Scramble Wrap in just 20 minutes! This satisfying meal is packed with plant-based protein and vibrant greens, making it a perfect choice for breakfast, lunch, or as a quick snack. The creamy texture of the tofu combined with savory spices mimics traditional scrambled eggs, providing a delightful flavor experience. Customize your wrap with various veggies and spices to tailor it to your taste. Embrace this wholesome, vegan-friendly dish as a nutritious start to your day or a fulfilling meal any time!
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 chunks and set aside.
- Mix nondairy milk, nutritional yeast, Dijon mustard, turmeric, paprika, garlic powder, onion powder, and optional kala namak in a bowl until smooth.
- In a skillet over medium-high heat, cook the tofu for about 7 minutes until golden.
- Add the sauce mixture to the tofu and cook for 2 more minutes until heated through.
- Assemble each tortilla with vegan cheese, sliced avocado, sautéed kale, and evenly divided tofu scramble. Fold tightly.
- Optional: Heat wraps on each side in the skillet for 2 minutes until toasted.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Main
- Method: Stovetop
- Cuisine: Vegan
Nutrition
- Serving Size: 1 wrap (approximately 300g)
- Calories: 460
- Sugar: 2g
- Sodium: 700mg
- Fat: 24g
- Saturated Fat: 4g
- Unsaturated Fat: 20g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 9g
- Protein: 22g
- Cholesterol: 0mg
