This vegan high protein wrap has all the things you need for a filling and quick lunch. Tofu for protein, veggies for fiber and nutrients, and a whole grain wrap for long lasting carbs and protein. This wrap is crunchy, savory and hearty. Great for meal prep and easy to take with you on the go.
Why You’ll Love This High Protein Vegan Wrap Recipe
- Balanced nutrition: These wraps have 30 grams of protein and are high in fiber both of which will keep you fuller longer and prevent that afternoon blood sugar crash. The veggies not only provide taste and crunch but also vitamins, minerals and antioxidants.
- Protein-packed: Thanks to the tofu, Ezekiel wrap and vegan cheese sauce, these wraps are loaded with protein, helping you stay fuller for longer and fueling your body with the energy it needs.
- Versatile: Feel free to customize this recipe to suit your taste preferences. You can omit the wrap and make this into a salad, add or sub in any veggie you prefer and use hummus instead of the vegan cheese sauce. The possibilities are endless!
- Make-ahead: You can easily prepare a batch of these tofu veggie wraps ahead of time and store them in the fridge for a quick and convenient lunch option throughout the week.
- They taste great! You get a smoky and meaty flavor from the tofu, a nice crunch from the veggies and a creamy, “cheesy” flavor from the vegan cheese sauce. The tortilla is nutty and a great vehicle for the ingredients.
Ingredients You’ll Need for These Wraps
- Tofu: Tofu is a versatile and an excellent source of plant-based protein, containing all nine essential amino acids. Additionally, tofu is rich in iron, calcium, and other essential minerals. If you’re not a fan of tofu or have a soy allergy, you can substitute it with tempeh, seitan, or cooked lentils/beans for a similar protein boost.
- Coconut Aminos or Soy Sauce: Both coconut aminos and soy sauce add savory flavor to the marinade. While soy sauce is higher in sodium, coconut aminos offer a lower-sodium alternative. They both provide depth of flavor without compromising on taste. If you’re avoiding soy, you can use tamari, which is a gluten-free alternative to soy sauce.
- Veggie Broth: Veggie broth enhances the flavor of the marinade and adds moisture to the tofu. While it’s not a significant source of nutrients on its own, it contributes to the overall savory profile of the dish.
- Garlic Powder and Smoked Paprika: Garlic powder and smoked paprika add aromatic flavor to the tofu marinade. Garlic is known for its immune-boosting properties, while paprika adds a smoky, slightly spicy flavor. Fresh minced garlic can be used instead of garlic powder for a stronger garlic flavor. Regular paprika can be substituted for smoked paprika, though it will alter the smoky profile of the dish.
- Whole Wheat or Gluten-Free Wraps: Whole wheat wraps provide complex carbohydrates and fiber, promoting digestive health and providing sustained energy. Opting for whole grain wraps ensures you’re getting the maximum nutritional benefit. If you’re gluten intolerant or prefer gluten-free options, you can use wraps made from alternative grains like brown rice, quinoa, or corn.
- Vegan Cheese Sauce or Hummus: Vegan cheese sauce or hummus adds creaminess and flavor to the wraps. While vegan cheese sauce provides a cheesy flavor without dairy, hummus offers a creamy texture and additional protein and fiber from chickpeas. Feel free to experiment with different flavors of hummus or vegan cheese sauce to suit your taste preferences. You can also skip this ingredient if you prefer a lighter wrap or use mashed avocado for added creaminess.
- Red Cabbage, Red Bell Pepper, Spinach (or Salad Greens), Broccoli Sprouts: These colorful veggies provide an array of vitamins, minerals, and antioxidants. Red cabbage and bell peppers are rich in vitamin C and antioxidants, while spinach offers iron and other essential nutrients. Broccoli sprouts are packed with sulforaphane, a compound with potent health benefits. Feel free to customize the veggie fillings based on your preferences or what’s available. You can add sliced cucumber, grated carrots, or any other favorite veggies for added crunch and flavor.
By understanding the nutritional benefits of each ingredient and exploring potential substitutions, you can tailor this Vegan High Protein Wrap recipe to suit your dietary needs and taste preferences while ensuring a balanced and flavorful meal. Enjoy experimenting with different flavors and variations to create your perfect wrap!
How to Make Vegan High Protein Wraps
Step 1:
Slice and marinate the tofu.
Step 2:
Bake the tofu in the oven for 25-30 minutes, flipping halfway through.
Step 3:
Lay the wraps on a flat surface, spread with cheese sauce and fill with the tofu and veggies.
Step 4:
Roll the wraps tightly and cut in half.
Step 5:
Enjoy right away or store in the refrigerator for a quick and easy lunch option for the week!
Serving Suggestions
- Feel free to serve alongside your favorite salad, fresh fruit or soup for a more filling meal
- This can easily be made into a sandwich or served on top a bed of greens or quinoa
- The wraps can be served cold or warmed in a microwave or skillet
- Make this recipe your own and use ingredients that you already have on hand. This recipe is great for using up veggies and extras that you have in your fridge.
More Recipes to Try!
High Protein Vegan Overnight Oats
High Protein Vegan Buddha Bowls with Sweet Potato and Tofu
FAQs
It’s recommended to use extra firm tofu for this recipe. However, if unavailable, firm tofu works as well. Just make sure to press the tofu for 30 minutes prior to marinating. Here is a good tutorial on how to press tofu. How to Press Tofu (With and Without a Tofu Press).
If using extra firm tofu, pressing is not necessary. However, if using firm tofu, it’s advisable to press it for 20-30 minutes before marinating to remove excess moisture. See the link in the question above on how to press tofu.
Yes, absolutely! You can ensure this recipe is gluten-free by using a wrap that is made out of brown rice, quinoa or corn. Or make this a sandwich using your favorite gluten free bread. Also, make sure you are using the coconut aminos instead of soy sauce as soy sauce has wheat in it. You can sub in tamari as well for the soy sauce to make it gluten-free.
You can marinate the tofu for at least 30 minutes for optimal flavor absorption. For a stronger flavor, you can marinate it for up to 24 hours in the refrigerator. I find that marinating my tofu a day ahead helps to make the final product more flavorful.
Yes, you can cook the tofu ahead of time and store it in the refrigerator for up to 3 days. Simply reheat it before assembling the wraps or enjoy it cold. The cooked tofu will keep in the refrigerator for about 5-7 days.
If you prefer not to use tofu or have a soy allergy, you can substitute it with tempeh, seitan, cooked lentils, or your favorite plant-based protein.
Not necessarily. While many whole wheat and gluten-free wraps are vegan, it’s essential to check the ingredients list, as some may contain dairy or other animal-derived ingredients. Look for wraps labeled specifically as vegan or made with plant-based ingredients.
Store any leftover wraps in an airtight container in the refrigerator to maintain freshness. Wrapping them tightly in plastic wrap or aluminum foil can also help prevent them from drying out.
When stored properly in the refrigerator, the wraps can stay fresh for up to 5 days. Ensure they’re tightly sealed to maintain their texture and flavor. Another option is to store the ingredients separately and make the wraps as you need them.
You can find the recipe here. High Protein Vegan Buddha Bowls.
Vegan High Protein Wrap with Tofu and Veggies
Ingredients
- 1 block of extra firm Tofu
- 3 tablespoons of coconut aminos or soy sauce
- ½ cup of veggie broth
- 2 teaspoons of garlic powder
- 2 teaspoons of smoked paprika
- 5 whole wheat or gluten-free wraps I use the Ezekiel brand
- 1.25 cups vegan cheese sauce or hummus
- 1.25 cups red cabbage thinly sliced
- ½ red bell pepper sliced thin
- Handful of fresh spinach or salad greens
- 1.25 cups broccoli sprouts
Instructions
- Preheat your oven to 425°F. Cover a small baking tray with parchment paper.
- Pat your tofu dry with paper towels or a dishcloth.
- Marinate your tofu by cutting it lengthwise into 10 slices. Mix the aminos, broth, garlic powder and smoked paprika in a shallow dish and add the tofu making sure that each piece is covered with the marinade mix. Set aside for at least 30 minutes or store in the fridge for 24 hours.
- Place the tofu slices on the baking tray and place in the oven. Cook for 10 minutes, flip over and place back into the oven for another 10-15 minutes. The tofu is done when it is golden brown on both sides. Let cool for 10 minutes.
- Lay out the whole wheat or gluten-free wrap on a flat surface. and spready the cheese sauce evenly over the wrap
- Place 2 slices of tofu on each wrap and top with the veggies.
- Carefully roll the wraps tightly from one end to create a secure seal. Cut in half diagonally before serving.
Notes
- I use extra firm tofu for this recipe and do not find that I need to press it. This recipe would work with firm tofu, make sure you press it for 20-30 minutes prior to marinating.
- Many whole grain tortillas are difficult to fold and wrap, you may want to heat the wraps up before filling to ensure they fold easily. You can put them between a few paper towels and place them in a microwave for 10-15 seconds.
- Nutrition information per serving: 395 calories, 11 g fat (1.5 g saturated fat), 44 grams carbohydrate, 12 grams fiber, and 30 grams protein.
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