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.

Scrambled Tofu & Spinach Wraps
Photo: Jacob Fox
Active Time:
35 mins
Total Time:
50 mins


  • 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

  • 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


  1. 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.

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

  3. 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.

  4. 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.

  5. 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 (per serving)

377 Calories
20g Fat
29g Carbs
19g Protein
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.

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