Tofu stands in for eggs in these healthy vegetarian wraps stuffed with onion, bell pepper, spinach, feta and lots of fresh herbs. Serve these wraps for a filling breakfast., September 2022


Credit: Jacob Fox

Recipe Summary

35 mins
50 mins


Ingredient Checklist


Instructions Checklist
  • Arrange tofu in a single layer on a clean kitchen towel, place another towel over it and weigh it down with a plate (or baking sheet) with a large can on top for 15 minutes. Remove the towels and crumble the tofu.

  • Meanwhile, preheat oven to 425℉. Coat a large rimmed baking sheet with cooking spray.

  • Heat 1 tablespoon oil in a large skillet over medium-high heat. Add the tofu and cook until golden, about 3 minutes. Stir and continue cooking until golden brown, 2 to 3 minutes more. Stir in lemon zest, garlic powder and cayenne, then transfer the tofu to a plate.

  • Return the pan to medium-high heat and add 1 tablespoon oil, 3/4 cup onion and bell pepper. Cook, stirring occasionally, until the vegetables are soft and beginning to brown, about 3 minutes. Add spinach and garlic; cook, stirring, until the spinach is wilted, about 3 minutes. Add herbs and lemon juice; cook, stirring, until the liquid has evaporated, about 1 minute.

  • Divide the tofu and the spinach mixture among wraps, leaving a 1-inch border. Top each with 2 tablespoons feta and 1 tablespoon of the remaining onion. Roll each wrap into a burrito and place, seam-side down, on the prepared baking sheet. Brush the burritos with the remaining 1 teaspoon oil and sprinkle with the remaining 1/4 cup feta. Bake until crispy, about 15 minutes.

Nutrition Facts

1 wrap
377 calories; protein 19g; carbohydrates 29g; dietary fiber 4g; sugars 4g; fat 20g; saturated fat 6g; mono fat 9g; poly fat 4g; cholesterol 25mg; vitamin a iu 3684IU; vitamin b3 niacin 1mg; vitamin b12 1mcg; vitamin c 50mg; vitamin d iu 5IU; vitamin e iu 2IU; folate 36mg; vitamin k 295mg; sodium 456mg; calcium 320mg; iron 4mg; magnesium 41mg; phosphorus 118mg; potassium 163mg; zinc 1mg; omega 6 fatty acid 1g; niacin equivalents 2mg; selenium 5mcg.