Protein Atlas
Hearty Tofu Scramble Breakfast Wraps high-protein recipe

breakfast · High Protein

Hearty Tofu Scramble Breakfast Wraps

These hearty plant-based breakfast wraps feature a savory seasoned tofu scramble, black beans, and spinach, all tucked into warm tortillas for a satisfying meal providing 32 grams of protein and approximately 425 calories per serving.

Serves 2 wraps
30g protein 558 cal
Prep Time 10 min
Cook Time 15 min
Total Time 25 min

Nutrition per serving

Protein
30 g
Calories
558

Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.

Ingredients

2 servings
  • 14 oz firm tofu — pressed and crumbled
  • 1 tbsp olive oil
  • 1/4 cup red onion — diced
  • 1/2 bell pepper — diced, any color
  • 2 cups fresh spinach — packed
  • 1/2 cup canned black beans — rinsed and drained
  • 2 tbsp nutritional yeast
  • 1/2 tsp ground turmeric
  • 1/2 tsp garlic powder
  • 1/4 tsp salt
  • 1/8 tsp black pepper
  • 2 large flour tortillas
  • salsa — for serving, optional
  • 1/2 avocado — sliced, for serving, optional

Steps

  1. If not already pressed, press the block of tofu for at least 15 minutes to remove excess water. Crumble the pressed tofu into small pieces using your hands or a fork.
  2. Heat olive oil in a large non-stick skillet over medium heat. Add the diced red onion and bell pepper and sauté for 3-5 minutes, until softened.
  3. Add the crumbled tofu to the skillet along with the nutritional yeast, turmeric, garlic powder, salt, and black pepper. Cook, stirring occasionally, for 7-10 minutes, until the tofu is heated through and slightly golden.
  4. Stir in the fresh spinach and rinsed black beans. Continue to cook for 2-3 minutes, until the spinach has wilted.
  5. While the scramble finishes cooking, warm the flour tortillas according to package directions (microwave, skillet, or oven) until pliable.
  6. Divide the tofu scramble evenly between the two warm tortillas. If desired, top with salsa and sliced avocado. Fold in the sides of each tortilla, then roll them up tightly to form wraps. Serve immediately.

Why This Works

This wrap delivers 32g protein from tofu—extra-firm tofu has about 10g per half block. Crumbling and sautéing creates an egg-like texture. Turmeric adds the yellow color; nutritional yeast adds savory depth. A plant-based breakfast that actually satisfies.

Tofu Scramble Technique

Press tofu first to remove excess water—this helps it brown instead of steam. Crumble by hand for varied texture. Cook over medium-high heat without stirring too much to get some crispy bits.

Make It Your Own

Add spinach, mushrooms, or bell peppers. Use black salt (kala namak) for an eggy sulfur flavor. Top with hot sauce, salsa, or avocado.