Tofu Scramble Wrap with Greens and Zingy Avocado

14 25 448
Ingredients Minutes Calories
Prep Cook Servings
10 min 15 min 4
Tofu Scramble Wrap with Greens and Zingy Avocado
Health Highlights
A great vegetarian wrap that is warm and easy to take on the go! A great lunch option!


1 tbsp Olive Oil, Extra Virgin
1 small Yellow onion (diced)
1 block Tofu, regular, firm (crumbled)
2 tbsp Nutritional yeast
1 tsp Oregano, dried
1/4 tsp Turmeric, ground
1/2 tsp Salt (or to taste)
1/4 tsp Black pepper (or to taste)
1/2 cup Water
2 avocado(s) Avocado
3 tbsp Lemon juice
4 medium tortilla(s) Whole wheat tortilla
1 cup Radish sprouts (or other sprouts)
2 cup Spinach (chopped)


  1. Heat olive oil in a frying pan over medium-high heat.
  2. Sauté onion until softened and starting to colour. Add the crumbled tofu and stir for 1-2 minutes.
  3. In a small bowl combine the nutritional yeast, oregano, turmeric, salt, and pepper with the water and whisk with a fork until smooth. Pour over the tofu and stir to combine. Bring to a boil and let cook until all the liquid has evaporated.
  4. Cut the avocado in half and twist to separate, then scoop the avocado flesh into a separate bowl and mash with the lemon juice. Add salt and pepper to taste. 
  5. To assemble, divide the avocado mixture among the four tortillas, and top with the tofu scramble, sprouts and spinach. Roll up and enjoy!


Quick Tip:

  • For a lighter grain-free option, use lettuce leaves as wraps instead of tortillas.

Nutrition Facts

Per Portion

Calories 448
Calories from fat 250
Calories from saturated fat 53
Total Fat 27.8 g
Saturated Fat 5.9 g
Trans Fat 0.0 g
Polyunsaturated Fat 4.2 g
Monounsaturated Fat 15.0 g
Cholesterol 0
Sodium 647 mg
Potassium 1033 mg
Total Carbohydrate 38 g
Dietary Fiber 14.5 g
Sugars 2.9 g
Protein 18.4 g

Dietary servings

Per Portion

Grain 1.4
Meat Alternative 0.9
Vegetables 2.2

Energy sources


Meal Type(s)