20-Min High Protein Veggie Wrap Recipe

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It was one of those busy weekday evenings when Lauren and Cassidy found themselves craving something quick, healthy, and satisfying. Lauren had just wrapped up a long shift at the clinic, and Cassidy was knee-deep in editing her latest photography project. With limited time and energy, they rummaged through the fridge and pantry, pulling out tofu, chickpeas, and a medley of fresh veggies. Cassidy suggested making wraps, and Lauren, always up for a culinary challenge, proposed adding a spicy twist with some leftover Buffalo sauce. In less than 30 minutes, they had crafted a high-protein veggie wrap that was both delicious and nourishing.

Since that evening, these wraps have become a staple in their meal rotation. Lauren appreciates the balance of flavors and the protein-packed ingredients that keep her energized during long shifts. Cassidy loves the versatility—how they can switch up the veggies or sauces based on what's on hand. They've even started prepping the filling in bulk, making it easier to assemble wraps throughout the week. It's a recipe born out of necessity but cherished for its taste and convenience.

Ingredients

Whole grain high-protein wraps
Super-firm or extra-firm tofu, grated
Chickpeas, rinsed and drained
Olive oil
Red or yellow onion, diced
Garlic powder
Onion powder
Paprika
Cayenne pepper (optional)
Salt and freshly ground black pepper
Wing sauce, Buffalo sauce, BBQ sauce, or sauce of choice
Carrot, grated or spiralized
Zucchini, grated or spiralized
Fresh parsley, chopped
Lemon juice
Tahini dressing (optional)

Instructions

Sauté the tofu and chickpeas

Grate the tofu using the largest holes on a box grater 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 six minutes, or until golden brown, stirring frequently.

Cook the aromatics

Add the diced onion to the skillet and cook for two minutes more, stirring frequently. Sprinkle in the garlic powder, onion powder, paprika, cayenne pepper if using, salt, and black pepper. Cook for an additional minute, allowing the spices to become fragrant.

Add the sauce

Pour your chosen sauce into the skillet with the tofu and chickpea mixture.
Cook for about two more minutes, or until the mixture is bubbling and well-coated.

Prepare the salad topping

In a medium bowl, combine the grated or spiralized carrot, zucchini, and chopped parsley.
Drizzle generously with olive oil and season with lemon juice, salt, and pepper to taste.

Assemble the wraps

Warm the wraps in the microwave or on a skillet for about 15 seconds to make them more pliable.
Lay each wrap flat and spoon the tofu-chickpea mixture onto the center.
Top with the prepared salad and a drizzle of tahini dressing if desired.
Fold in the sides and roll tightly to enclose the filling.

These high-protein veggie wraps have become a go-to for us, especially on days when time is short but we still want something wholesome and satisfying. The combination of savory tofu and chickpeas with the fresh crunch of spiralized veggies creates a delightful contrast in textures and flavors. Plus, the flexibility of this recipe means we can switch up the sauces or veggies based on what's in our fridge, keeping things exciting each time.

What we love most is how these wraps cater to both our busy schedules and our commitment to plant-based eating. They're easy to prepare in advance, freezer-friendly, and perfect for on-the-go lunches or quick dinners. Sharing this recipe feels like sharing a little piece of our kitchen with you, and we hope it brings the same convenience and joy to your meals as it does to ours.