High-Protein Veggie Wrap

20-minute High-Protein Veggie Wrap recipe with 30 grams of protein, low calorie, and delicious. The whole family will enjoy these freezer-friendly, vegan wraps. Meal-prep these ahead of time for the week.

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Pack in plant-based protein, iron, fiber, and heart healthy fats with these easy and tasty veggie wraps. Plus, they're made with freezer-friendly veggies, and without lettuce or cucumber, so you can freeze them for up to 3 months.

I packed in even more veggies into these high-protein wraps by using a spiralizer! This makes them more compact and easier to assemble.

You can use my Easy Red Lentil Wraps on this site for this recipe! This veggie wrap recipe was inspired by my High-Protein Vegan Tacos, as well as these 7-ingredient Easy Chickpea Wraps.

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👩🏼‍🌾 Ingredients
🧅 Substitutions
📖 Instructions
💡 Expert Tips
🙋🏽‍♀️ Recipe FAQs
🍽 Related Recipes
👩🏽‍🍳 Made This Recipe?
High-Protein Veggie Wrap
💬 Comments

👩🏼‍🌾 Ingredients

Whole grain high-protein wrap, chopped red onion, greens, parsley, hot sauce, tofu, lemon, zucchini, chickpeas, and carrot on a white backdrop.

Whole grain high-protein, low-carb wraps are an easy and handy way to add more protein to a meal. (Brands: Toufayan Bakeries, Mission Foods)
Super-firm or extra-firm tofu is best for this High-Protein Veggie Wrap recipe. Both have a firm texture that can easily be grated using the largest holes on a box grater. Plus, they are rich in plant-based protein and heart healthy fats. Super-firm tofu comes pre-pressed, and therefore requires no additional pressing. Simply pat the block dry. If using extra-firm, press it for about 15 minutes before using, and pat dry using a paper or kitchen towel to remove excess moisture. (Super-firm tofu contains 14 grams protein per serving.)
Chickpeas are a good source of iron, fiber, and protein.
Use wing sauce, barbecue sauce, Buffalo sauce, or any sauce combination desired.

See recipe card for quantities.

🧅 Substitutions

Tofu - Instead of tofu, use crumbled tempeh for even more protein. Or omit the tofu entirely and double the chickpeas.
Chickpeas - use black beans, white beans, shelled edamame, or lentils instead
Carrot and zucchini - substitute with beets, parsnip, bell pepper, or cabbage
Onion - use red or yellow onion

Visit my Vegan Sandwich Recipes page for more high-protein sandwich ideas.

📖 Instructions

Tofu and chickpeas cooking in a white skillet.

Step 1. Sauté the tofu and chickpeas: Grate the tofu into a large skillet. Turn on the heat to medium-high. Add the chickpeas, and a generous drizzle of olive oil. Cook the tofu and chickpeas for about 6 minutes, or until golden brown, stirring frequently.

Grated tofu, red onion, chickpeas, and spices cooking in a white skillet.

Step 2. Cook aromatics: Add the onion, and cook for 2 minutes more, stirring frequently. Add the garlic powder, onion powder, paprika, cayenne, salt and pepper and cook for 1 minute more.

Tofu, chickpeas, and hot sauce cooking in a white skillet.

Step 3. Pour in the sauce.

Grated tofu, chickpeas, red onion, and sauce cooking in a white skillet.

Step 4. Cook for about 2 more minutes more, or until bubbling.

Spiralized carrot in a spiralizer next to the carrot used.

Step 5. Make the salad topping: Grate or spiralize the veggies. Transfer the carrot, zucchini, and parsley to a medium bowl.

Spiralized zucchini and carrots in a large bowl with dressing, chopped parsley, and grey tongs.

Step 6. Season: Drizzle generously with olive oil, and season with lemon juice, salt and pepper. Warm the wrap in the microwave or skillet for 15 seconds to make it more pliable. Assemble your High-Protein Veggie Wrap.

💡 Expert Tips

Veggies: Use freezer-friendly veggies if you plan on freezing these High-Protein Veggie Wraps. Do not use cucumber, lettuce, or sliced tomato when freezing.
Storage: Freeze for up to 3 months. Or refrigerate the tofu-chickpea filling and salad in separate air-tight containers for up to 5 days, and assemble the wraps for serving.
For freezing: Assemble the wraps according to the recipe. Then wrap them in parchment, wax paper, or aluminum foil. Place them inside a freezer bag (with the date) and freeze for up to 3 months.
To prepare from frozen, bake them for about 25 minutes at 350ºF. Or remove the paper or foil, wrap in a moist paper towel, and microwave in 30-60 second increments until heated through.

🙋🏽‍♀️ Recipe FAQs

Are wraps good for protein?

If you enjoy eating wraps for convenience and taste, including burritos and quesadillas, then switching your normal wraps for protein wraps will instantly boost your protein intake. Look for wraps lower in sodium, and made from whole grains to boost your fiber intake.

Can you pre make and freeze wraps?

Yes! Assemble the wraps according to the recipe. Then wrap them in parchment or wax paper, or aluminum foil. Place them inside a freezer bag (with the date) and freeze for up to 3 months.

To prepare from frozen, bake them for about 25 minutes at 350ºF. Or remove foil, wrap in a moist paper towel, and microwave in 30-60 second increments until heated through.

What are some healthy sources of vegan protein?

Healthy, whole-food sources of vegan protein include tofu, tempeh, green peas, nuts, beans, lentils, edamame, peanuts, chickpeas, soy milk, seeds, seitan, quinoa, farro, buckwheat, nutritional yeast, hemp seeds.