Tofu Scramble Wrap
Easy 20-minute Tofu Scramble Wrap made with the best tofu scramble you have ever tasted! Rich in plant-based protein and you even get your greens! The perfect fuel to start your day. This Tofu Scramble Wrap is not just for breakfast; it makes a fantastic lunch or quick dinner option. With its vibrant flavors and satisfying texture, it’s sure to please everyone at the table.
Why You’ll Love This Recipe
- Quick Preparation: This dish takes only 20 minutes from start to finish, making it perfect for busy mornings or last-minute meals.
- Nutrient-Packed: Rich in protein and loaded with veggies, these wraps are a wholesome choice that fuels your day.
- Customizable Ingredients: You can easily substitute ingredients based on personal preferences or what you have on hand.
- Family-Friendly: Even non-vegans will enjoy this flavorful wrap, making it a great addition to family meals.
- Deliciously Satisfying: The combination of creamy avocado, savory tofu, and melted cheese creates a delightful texture and flavor.
Tools and Preparation
Before you dive into making your Tofu Scramble Wrap, gather the essential tools to ensure a smooth cooking process.
Essential Tools and Equipment
- Nonstick skillet
- Medium bowl
- Fork
- Spatula
- Measuring cups and spoons
Importance of Each Tool
- Nonstick skillet: This ensures easy cooking and prevents the tofu from sticking, allowing for perfect golden-brown chunks.
- Medium bowl: Ideal for mixing sauces without making a mess, ensuring all ingredients are well combined before adding to the tofu.
- Fork: Great for crumbling tofu into the right size without overdoing it.
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.
Step 2: Make Eggy Sauce
In a medium bowl, mix together the following:
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) 1/4 to 1/2 teaspoon kala namak
Stir until well combined.
Step 3: Cook Tofu
Heat olive oil in a large nonstick skillet over medium-high heat. Transfer the crumbled tofu chunks into the pan in a single layer. Cook undisturbed for about 3 minutes. Stir carefully for an additional 4 minutes until lightly golden.
Step 4: Add Sauce
Pour in the prepared sauce and mix gently by folding the tofu into the sauce. Cook for roughly another 2 minutes or 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.
Sliced avocado.
Sautéed kale.
Divide the tofu scramble evenly among the tortillas and fold them up securely.
Step 6: Optional Heating
For extra deliciousness, heat each wrap in a nonstick skillet over medium heat for about 2 minutes on each side until the cheese melts and tortillas turn golden brown.
Enjoy your delightful Tofu Scramble Wraps!
How to Serve Tofu Scramble Wrap
Tofu Scramble Wraps are versatile and can be enjoyed in many ways. Here are some serving suggestions that will enhance your meal experience and add variety to your plate.
With Fresh Salsa
- Pico de Gallo: A refreshing mix of diced tomatoes, onions, cilantro, and lime juice that adds a zesty kick.
- Mango Salsa: Sweet and tangy, this salsa pairs beautifully with the savory scramble for a tropical twist.
Add a Side Salad
- Mixed Greens Salad: Toss together your favorite leafy greens with a light vinaigrette for a crisp complement.
- Caesar Salad: A vegan version with romaine lettuce, croutons, and creamy dressing makes for a hearty side.
Serve with Dips
- Guacamole: Creamy avocado dip that adds richness to your wraps. Perfect for spreading or dipping.
- Hummus: A smooth chickpea dip that’s packed with flavor and goes well with the tofu scramble.
Pair with Smoothies
- Green Smoothie: Blend spinach, banana, and almond milk for a nutrient-rich drink that balances the meal.
- Berry Smoothie: A sweet and tangy blend of berries adds a refreshing touch to your breakfast.
How to Perfect Tofu Scramble Wrap
To create the ultimate Tofu Scramble Wrap, follow these helpful tips to ensure flavor and texture are spot on.
- Properly Press Tofu: Removing excess moisture helps achieve a better texture when cooking. Use a tofu press or wrap it in a clean towel.
- Use High-Quality Tortillas: Choose fresh or homemade tortillas for better taste and flexibility when wrapping.
- Experiment with Spices: Feel free to adjust seasonings like cumin or chili powder for added depth of flavor based on your taste preferences.
- Don’t Overcook the Tofu: Aim for lightly golden pieces; overcooking can lead to dryness. Stir gently while cooking to maintain chunks.
- Customize Fillings: Add ingredients like sautéed mushrooms, bell peppers, or fresh herbs for extra nutrition and flavor variations.
- Serve Immediately: Enjoying the wraps hot ensures melted cheese and warm ingredients make every bite delicious.
Best Side Dishes for Tofu Scramble Wrap
Complement your Tofu Scramble Wrap with these delicious side dishes that enhance your meal’s overall appeal.
- Chickpea Salad: A protein-packed salad made with chickpeas, cucumber, red onion, and lemon dressing. Quick to prepare!
- Sweet Potato Fries: Baked or air-fried sweet potato fries offer a crispy contrast that’s naturally sweet.
- Fruit Bowl: A mix of seasonal fruits provides freshness and sweetness; perfect as a light side dish.
- Quinoa Salad: Nutty quinoa mixed with vegetables like bell peppers and corn creates a filling option rich in protein.
- Roasted Vegetables: Seasonal veggies roasted until crispy add color and nutrients alongside your wraps.
- Potato Wedges: Seasoned baked wedges are easy to make and pair well with any wrap.
- Coleslaw: A refreshing cabbage slaw adds crunch; toss it in a light vinaigrette for best results.
- Pickles: Tangy pickles offer a nice contrast that cuts through the richness of the wrap.
Common Mistakes to Avoid
Making a Tofu Scramble Wrap is simple, but there are common mistakes that can affect the final dish. Here are some pitfalls and how to avoid them.
- Boldly crumbling tofu: Not breaking the tofu into smaller pieces may lead to uneven cooking. Ensure you crumble it well for a better texture.
- Ignoring seasoning: Skipping spices and seasonings will result in bland wraps. Don’t forget to mix in all the listed spices for flavor.
- Overcooking the tofu: Cooking tofu for too long can make it dry. Aim for a golden color, and remember it continues to cook slightly after removing from heat.
- Not using fresh ingredients: Stale vegetables or old tortillas can ruin your wrap’s taste. Always use fresh veggies and quality tortillas for the best results.
- Skipping the sauce: The sauce is crucial for flavor and moisture. Don’t omit it; mix it well with the tofu for an eggy taste.
Storage & Reheating Instructions
Refrigerator Storage
- Store in airtight containers.
- Consume within 3–4 days for optimal freshness.
Freezing Tofu Scramble Wrap
- Wrap each individual wrap tightly in foil or plastic wrap.
- They can be frozen for up to 2 months.
Reheating Tofu Scramble Wrap
- Oven: Preheat to 350°F (175°C). Bake wrapped in foil for about 10-15 minutes until heated through.
- Microwave: Heat on high for 1–2 minutes, checking frequently to avoid overheating.
- Stovetop: Heat in a nonstick skillet over medium heat for about 2-3 minutes on each side until warm.
Frequently Asked Questions
Here are some common questions about making a Tofu Scramble Wrap.
What is a Tofu Scramble Wrap?
A Tofu Scramble Wrap is a vegan breakfast option featuring crumbled tofu mixed with spices and wrapped in a tortilla with veggies and vegan cheese.
Can I customize my Tofu Scramble Wrap?
Yes! You can add different vegetables like bell peppers, tomatoes, or even switch up the greens based on what you prefer.
Is this recipe gluten-free?
You can easily make your Tofu Scramble Wrap gluten-free by using gluten-free tortillas.
How can I make my Tofu Scramble more flavorful?
Experiment with additional spices such as cumin or chili powder, or add hot sauce to enhance the flavor of your scramble.
Final Thoughts
This Tofu Scramble Wrap is not just quick and easy; it’s also highly customizable! Whether you’re looking to pack it with extra veggies or trying out different sauces, this recipe offers endless possibilities. Give it a try today and enjoy a delightful start to your day!
Tofu Scramble Wrap
- Total Time: 20 minutes
- Yield: Serves 6 wraps 1x
Description
Discover the deliciousness of our Tofu Scramble Wrap, a quick and satisfying meal that’s perfect for any time of day. Made with protein-packed tofu and vibrant veggies, this wrap is not only healthy but also customizable to suit your taste preferences. In just 20 minutes, you can create a hearty breakfast, lunch, or dinner option that’s sure to impress everyone at the table. The combination of creamy avocado, savory spices, and melted vegan cheese delivers a delightful texture and flavor explosion in each bite. Whether you’re rushing out the door or enjoying a leisurely meal at home, this Tofu Scramble Wrap will fuel your day with plant-based goodness!
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 (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 approximately 1-inch chunks.
- In a medium bowl, whisk together nondairy milk, nutritional yeast, Dijon mustard, turmeric, paprika, and optional kala namak until well combined.
- Heat olive oil in a nonstick skillet over medium-high heat. Add crumbled tofu and cook undisturbed for about 3 minutes before stirring gently for another 4 minutes until golden.
- Pour in the prepared sauce and mix gently for about 2 more minutes until desired consistency is reached.
- Assemble each tortilla with vegan cheese, sliced avocado, sautéed kale, and an even distribution of tofu scramble. Fold wraps securely.
- For extra flavor, heat each wrap in the skillet for about 2 minutes on each side until golden.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Main
- Method: Skillet
- Cuisine: Vegan
Nutrition
- Serving Size: 1 wrap
- Calories: 350
- Sugar: 2g
- Sodium: 620mg
- Fat: 18g
- Saturated Fat: 5g
- Unsaturated Fat: 13g
- Trans Fat: 0g
- Carbohydrates: 36g
- Fiber: 8g
- Protein: 15g
- Cholesterol: 0mg
