High-Protein Veggie Wrap
20-minute High-Protein Veggie Wrap with 30 grams protein, low calorie, and delicious. The whole family will enjoy these freezer-friendly, vegan wraps.
Servings: 3 wraps
Calories: 290kcal
Ingredients
- 8 ounces extra-firm tofu pressed and drained, or super-firm tofu, patted dry
- 1 (15-ounce) can chickpeas rinsed and drained, or 1 ½ cups cooked
- Drizzle of olive oil
- ½ onion (red or yellow) small dice
- ¾ teaspoon garlic powder
- ¾ teaspoon onion powder
- ¾ teaspoon paprika
- ½ to ¾ teaspoon cayenne pepper (optional)
- Salt and freshly ground black pepper to taste
- ¾ cup wing sauce or Buffalo sauce, BBQ sauce, or sauce of choice
For the salad:
- 1 large carrot grated or spiralized
- 1 zucchini grated or spiralized
- ¼ cup chopped parsley
- 1 small lemon juice to taste
For serving:
- Drizzle of tahini dressing (optional)
- 3 large wraps (preferably whole grain, and high protein)
Instructions
- Sauté the tofu and chickpeas: Grate the tofu using the largest holes on a box grater. Do this directly 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.
- 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.
- Pour in the sauce, and cook for about 2 more minutes, or until bubbling.
- Make the salad topping: Transfer the carrot, zucchini, and parsley to a medium bowl. Drizzle generously with olive oil, and season with lemon juice, salt and pepper.
- Assemble: Warm the wrap on a skillet or in the microwave for 15 seconds. Top with the chickpea-tofu mixture, salad, and tahini dressing (if using).
Notes
- Veggies: Use freezer-friendly veggies if you plan on freezing the wraps. Do not use cucumber, lettuce, or sliced tomato for freezing.
- Storage: Freeze these High-Protein Veggie Wraps 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.
Nutrition
Calories: 290kcal | Carbohydrates: 36g | Protein: 30g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 1g | Sodium: 410mg | Potassium: 734mg | Fiber: 10g | Sugar: 9g | Vitamin A: 4769IU | Vitamin C: 43mg | Calcium: 106mg | Iron: 4mg
