Healthy Recipes Healthy Main Dish Recipes Healthy Sandwich Recipes Healthy Wrap & Roll Recipes Scrambled Tofu & Spinach Wraps 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. By Laura Kanya Laura Kanya Instagram Website Laura Kanya is a freelance recipe developer and tester based in Vermont. She has been active in the food industry for more than two decades in a variety of roles, including pastry chef, chef instructor, executive chef and director of operations in restaurants, resorts, catering, retail operations and food production companies. EatingWell's Editorial Guidelines Published on September 21, 2022 Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by Dietitian Emily Lachtrupp, M.S., RD Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Print Share Share Tweet Pin Email Photo: Jacob Fox Active Time: 35 mins Total Time: 50 mins Servings: 4 Nutrition Profile: Egg Free Healthy Pregnancy High-Protein Nut-Free Vegetarian Jump to Nutrition Facts Ingredients 1 (14-16 ounce) package extra-firm tofu, cut crosswise into 4 pieces 2 tablespoons extra-virgin olive oil plus 1 teaspoon, divided 1 teaspoon lemon zest ½ teaspoon garlic powder ⅛ teaspoon cayenne pepper 1 cup thinly sliced red onion, divided 1 small red bell pepper, sliced 5 ounces baby spinach 3 cloves garlic, grated ½ cup chopped fresh herbs, such as dill and/or parsley 2 tablespoons lemon juice 4 8-inch whole-wheat wraps ¾ cup crumbled feta cheese, divided Directions 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. Print Nutrition Facts (per serving) 377 Calories 20g Fat 29g Carbs 19g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Calories 377 % Daily Value * Total Carbohydrate 29g 11% Dietary Fiber 4g 14% Total Sugars 4g Protein 19g 38% Total Fat 20g 26% Saturated Fat 6g 30% Cholesterol 25mg 8% Vitamin A 3684IU 74% Vitamin C 50mg 56% Vitamin D 5IU 1% Vitamin E 1mg 9% Folate 36mcg 9% Vitamin K 295mcg 246% Sodium 456mg 20% Calcium 320mg 25% Iron 4mg 22% Magnesium 41mg 10% Potassium 163mg 3% Zinc 1mg 9% Vitamin B12 1mcg 42% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved