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 the perfect fuel to start your day. Ideal for breakfast, brunch, or even a quick lunch, this wrap offers a delightful twist on traditional scrambled eggs. Enjoy its versatility and flavor at any time!
Why You’ll Love This Recipe
- Quick Preparation: This Tofu Scramble Wrap comes together in just 20 minutes, making it perfect for busy mornings.
- Nutritious and Filling: Packed with protein and greens, this wrap provides the energy you need to power through your day.
- Customizable Ingredients: Feel free to swap out vegetables or add spices according to your taste preferences.
- Family-Friendly: A delicious option that even non-vegans will love, making it a great choice for family meals.
- Meal Prep Friendly: Prepare a batch ahead of time for easy lunches throughout the week.
Tools and Preparation
Before diving into the deliciousness of this Tofu Scramble Wrap, ensure you have the right tools on hand. These kitchen essentials will make your cooking experience smooth and enjoyable.
Essential Tools and Equipment
- Nonstick skillet
- Medium bowl
- Fork or potato masher
- Spatula
- Measuring cups and spoons
Importance of Each Tool
- Nonstick skillet: Prevents sticking and allows for easy flipping of your tofu scramble without breaking it apart.
- Medium bowl: Perfect for mixing sauces or ingredients without taking up too much space.
- Spatula: A must-have for gently folding your tofu into the sauce without crumbling it 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:
Unsweetened nondairy milk
Nutritional yeast
Dijon mustard
Turmeric
Paprika
Garlic powder
Onion powder
Kala namak (if using)
Step 3: Cook Tofu
Heat the olive oil over medium-high heat in a large nonstick skillet. Transfer the tofu chunks to the pan in a single layer.
1. Cook undisturbed for about 3 minutes.
2. Stir frequently for another 4 minutes until lightly golden. Toss gently to avoid crumbling too much.
Step 4: Add Sauce
Add the prepared sauce to the pan and mix gently by folding the tofu into it. Cook for about 2 more minutes until reaching your desired consistency.
Step 5: Wrap
Place two slices of vegan cheese or one-third cup of cheeze shreds onto a tortilla. Top with sliced avocado and sautéed kale. Divide the tofu scramble evenly among the wraps and fold them up.
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 is melted and tortillas are golden brown.
How to Serve Tofu Scramble Wrap
Tofu Scramble Wraps are versatile and can be enjoyed in many ways. Here are some creative serving suggestions to enhance your meal experience.
With Fresh Salsa
- Fresh tomato salsa: A bright and zesty addition that adds flavor and freshness.
- Mango salsa: Sweet and savory, perfect for a tropical twist on your wrap.
Add Hot Sauce
- Sriracha: For those who enjoy a spicy kick, drizzle some Sriracha over the filling.
- Chipotle sauce: A smoky flavor that complements the tofu well.
Pair with a Salad
- Mixed greens: A simple side salad with a light vinaigrette balances the richness of the wrap.
- Kale salad: Use leftover kale to create a crunchy side dish with lemon dressing.
Enjoy with Guacamole
- Creamy guacamole: Spread on the wrap or serve on the side for an extra layer of flavor.
Serve with Pickled Veggies
- Quick pickles: Crunchy pickled cucumbers or carrots add a tangy bite that contrasts nicely with the wrap.
As a Breakfast Option
- Perfect for breakfast: These wraps are filling enough to start your day right, paired with coffee or tea.
How to Perfect Tofu Scramble Wrap
Perfecting your Tofu Scramble Wrap is all about technique and ingredients. Here are some tips to ensure every wrap is delicious.
- Use firm tofu: Firm tofu holds its shape better during cooking, giving you that satisfying texture.
- Press your tofu: Removing excess moisture helps achieve a better scramble consistency.
- Experiment with spices: Customize flavors by adding spices like cumin or chili powder for extra depth.
- Don’t rush cooking: Allowing tofu to cook undisturbed helps develop a golden crust, enhancing flavor.
- Warm your tortillas: Gently heating tortillas makes them more pliable and easier to roll without tearing.
- Mix in fresh herbs: Adding chopped herbs like cilantro or parsley can elevate the freshness of each bite.
Best Side Dishes for Tofu Scramble Wrap
Pairing side dishes with your Tofu Scramble Wrap can elevate your meal. Here are some delicious options:
- Chili Lime Corn: Grilled corn tossed with lime juice and chili powder for a refreshing crunch.
- Sweet Potato Fries: Crispy baked sweet potato fries add sweetness and texture to your meal.
- Cucumber Salad: A light cucumber salad with vinegar dressing provides a cool contrast to the warm wrap.
- Roasted Veggies: Seasonal vegetables roasted until caramelized make for a hearty side option.
- Frijoles Negros (Black Beans): Seasoned black beans for an additional protein boost; serve warm on the side.
- Fruit Salad: A refreshing fruit salad adds sweetness and balances out savory flavors in your wrap.
- Quinoa Salad: A protein-packed quinoa salad mixed with veggies can round out your meal beautifully.
Common Mistakes to Avoid
Making a delicious Tofu Scramble Wrap is easy, but there are common mistakes that can affect the final result. Here are some pitfalls to watch out for:
- Using wet tofu: Ensure your tofu is pressed well to avoid a soggy scramble. Squeeze out excess moisture for a firmer texture.
- Rushing the cooking process: Take your time when cooking the tofu. Allow it to brown properly for better flavor and texture.
- Skipping spices: Don’t forget the spices! They add essential flavor to your Tofu Scramble Wrap. Experiment with different seasonings for variety.
- Overstuffing the wrap: Be cautious not to overload your tortilla. Too much filling can make wrapping difficult and messy.
- Neglecting freshness: Use fresh vegetables like kale or spinach for added nutrition and flavor. Avoid wilted greens.
Storage & Reheating Instructions
Refrigerator Storage
- Store any leftover Tofu Scramble Wrap in an airtight container.
- It can last up to 3-4 days in the refrigerator without losing quality.
Freezing Tofu Scramble Wrap
- Wrap individual portions tightly in plastic wrap, then place them in a freezer-safe bag.
- These wraps are best consumed within 1-2 months for optimal taste.
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 overheating.
- Stovetop: Place in a nonstick skillet over medium heat and cook for about 3-4 minutes on each side until warmed and crisp.
Frequently Asked Questions
If you have questions about making a Tofu Scramble Wrap, you’re not alone! Here are some common queries.
What is a Tofu Scramble Wrap?
A Tofu Scramble Wrap is a nutritious meal featuring scrambled tofu seasoned like eggs, wrapped in a tortilla with toppings like avocado and greens.
Can I make Tofu Scramble Wraps ahead of time?
Yes! You can prepare the filling ahead of time and store it in the fridge. Assemble the wraps just before serving for freshness.
How do I customize my Tofu Scramble Wrap?
Feel free to add ingredients like sautéed mushrooms, bell peppers, or different sauces to enhance flavor and nutrition based on your preferences.
Are Tofu Scramble Wraps gluten-free?
If you use gluten-free tortillas, your Tofu Scramble Wrap can easily be made gluten-free, making it suitable for those with dietary restrictions.
Final Thoughts
The Tofu Scramble Wrap is an amazing option for breakfast or lunch that combines taste and nutrition seamlessly. With its rich flavors and plant-based protein, this wrap offers versatility that allows you to customize it according to your taste. Give it a try today!
Tofu Scramble Wrap
- Total Time: 20 minutes
- Yield: 6 servings 1x
Description
Kickstart your day with a Tofu Scramble Wrap, a quick and flavorful meal that combines scrambled tofu with fresh vegetables and creamy avocado, all wrapped in a warm tortilla. In just 20 minutes, you can enjoy a nutritious breakfast rich in plant-based protein and greens. This versatile dish is not only perfect for busy mornings but also suitable for brunch or lunch. Customize it with your favorite veggies and spices to create a wrap that suits your taste. Whether you’re vegan or simply looking for a healthy option, 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 pressed tofu into bite-sized pieces and set aside.
- In a bowl, mix nondairy milk, nutritional yeast, Dijon mustard, turmeric, paprika, garlic powder, and onion powder.
- Heat olive oil in a nonstick skillet over medium-high heat. Cook tofu for about 7 minutes until golden.
- Pour the sauce over the tofu and cook for another 2 minutes until well combined.
- Assemble wraps by layering vegan cheese, avocado slices, sautéed greens, and the tofu scramble on tortillas. Fold and enjoy!
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Main
- Method: Cooking
- Cuisine: Vegan
Nutrition
- Serving Size: 1 wrap
- Calories: 380
- Sugar: 3g
- Sodium: 450mg
- Fat: 18g
- Saturated Fat: 4g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 7g
- Protein: 20g
- Cholesterol: 0mg
