breakfast · High Protein
Hearty Tofu Scramble Breakfast Wraps (30g Protein)
These hearty plant-based breakfast wraps feature a savory seasoned tofu scramble, black beans, and spinach, all tucked into warm tortillas for a satisfying meal providing 29 grams of protein and approximately 558 calories per serving.
Nutrition per serving
- Protein
- 30 g
- Calories
- 558
- Carbs
- 55 g
- Fat
- 24 g
Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.
Ingredients
- 14 oz firm tofu — pressed and crumbled
- 1 tbsp olive oil
- 1/4 cup red onion — diced
- 1/2 bell pepper — diced, any color
- 2 cups fresh spinach — packed
- 1/2 cup canned black beans — rinsed and drained
- 2 tbsp nutritional yeast
- 1/2 tsp ground turmeric
- 1/2 tsp garlic powder
- 1/4 tsp salt
- 1/8 tsp black pepper
- 2 large flour tortillas
- salsa — for serving, optional
- 1/2 avocado — sliced, for serving, optional
Steps
- If not already pressed, press the block of tofu for at least 15 minutes to remove excess water. Crumble the pressed tofu into small pieces using your hands or a fork.
- Heat olive oil in a large non-stick skillet over medium heat. Add the diced red onion and bell pepper and sauté for 3-5 minutes, until softened.
- Add the crumbled tofu to the skillet along with the nutritional yeast, turmeric, garlic powder, salt, and black pepper. Cook, stirring occasionally, for 7-10 minutes, until the tofu is heated through and slightly golden.
- Stir in the fresh spinach and rinsed black beans. Continue to cook for 2-3 minutes, until the spinach has wilted.
- While the scramble finishes cooking, warm the flour tortillas according to package directions (microwave, skillet, or oven) until pliable.
- Divide the tofu scramble evenly between the two warm tortillas. If desired, top with salsa and sliced avocado. Fold in the sides of each tortilla, then roll them up tightly to form wraps. Serve immediately.
Why This Works
This wrap delivers 32g protein from tofu. Firm tofu has about 10g per half block. Crumbling and sautéing creates an egg-like texture. Turmeric adds the yellow color; nutritional yeast adds savory depth. A plant-based breakfast that actually satisfies.
Tofu Scramble Technique
Press tofu first to remove excess water. This helps it brown instead of steam. Crumble by hand for varied texture. Cook over medium-high heat without stirring too much to get some crispy bits.
Make It Your Own
Add spinach, mushrooms, or bell peppers. Use black salt (kala namak) for an eggy sulfur flavor. Top with hot sauce, salsa, or avocado.
Sources Research-Backed
Frequently Asked Questions
Can I meal prep tofu scramble wraps?
Yes. Make the tofu scramble up to 4 days ahead and refrigerate. Store tortillas and scramble separately. Reheat scramble in a skillet for 2-3 minutes, warm tortillas, and assemble fresh. Add avocado and salsa when serving.
Can I freeze tofu scramble?
Yes. Freeze cooked scramble for up to 2 months. Thaw overnight and reheat in a skillet. Add a splash of water to restore moisture. Don't freeze assembled wraps as tortillas become soggy. Assemble fresh with reheated scramble.
Is tofu scramble wrap gluten-free?
Not with flour tortillas. Use corn tortillas or gluten-free wraps for GF. The tofu scramble itself is naturally gluten-free. Verify your nutritional yeast brand is certified gluten-free if you have celiac disease.
How do I make tofu scramble taste like eggs?
Use black salt (kala namak). it has a sulfur flavor that mimics eggs. Add 1/4 teaspoon to the scramble. Turmeric provides the yellow color. Nutritional yeast adds savory depth. The combination is convincingly egg-like.
