Best 2 Baked Tofu Spinach Wrap Recipes

Stepping into the culinary realm, we embark on an appetizing journey to discover the secrets of crafting a tantalizing baked tofu spinach wrap. This wholesome and flavorful dish combines the goodness of plant-based protein and nutritious greens, promising a delectable treat that caters to both your taste buds and your health-conscious desires. As we delve into the world of flavors, we'll explore a symphony of textures, colors, and aromas, guiding you through the steps of creating this culinary masterpiece. From selecting the freshest ingredients to mastering the art of wrapping and baking, this guide will equip you with the knowledge and techniques needed to make a baked tofu spinach wrap that will impress your palate and leave you craving for more.

Check out the recipes below so you can choose the best recipe for yourself!

SPICY BAKED TOFU AND SPINACH WRAP

Spicy Baked Tofu and Spinach Wrap image

Fast and easy. As a college student, I love being able to whip up my own spicy wraps that are relatively healthy and don't break my budget. And it has fewer calories than five wings! Dip wraps in ranch dressing, if desired.

Provided by Jessica Shiotelis

Categories Main Dish Recipes Sandwich Recipes

Time 30m

Yield 4

Number Of Ingredients 7

Ingredients

cooking spray
1 (12 fluid ounce) bottle Buffalo wing sauce (such as Frank's®), or to taste
1 (12 ounce) package extra-firm tofu, cut into cubes
4 slices Swiss cheese
4 honey-wheat tortillas
5 Campari tomatoes, sliced
1 cup fresh spinach, or to taste

Steps:

Preheat oven to 400 degrees F (200 degrees C). Prepare a baking sheet with cooking spray.
Pour Buffalo wing sauce over tofu in a large bowl to cover completely and toss gently to coat; marinate tofu at least as long as it takes for your oven to reach temperature.
Remove tofu from the bowl and spread onto the prepared baking sheet. Coat top of the tofu cubes with extra sauce and spray with cooking spray.
Bake tofu in preheated oven for 10 minutes. Flip the cubes, spray tops again with cooking spray, and continue baking until firm, about 10 minutes more.
Put 1 slice Swiss cheese atop each tortilla; heat in microwave oven to melt the cheese, about 30 seconds.
Divide tomato slices between the tortillas; top with about 1/4 of the baked tofu and 1/4 of the spinach. Wrap tortillas around the fillings.

Nutrition Facts : Calories 373.6 calories, Carbohydrate 48.7 g, Cholesterol 26.1 mg, Fat 15.3 g, Fiber 5.1 g, Protein 22.5 g, SaturatedFat 5.8 g, Sodium 2261.1 mg, Sugar 5.6 g

BAKED TOFU SPINACH WRAP

Baked Tofu Spinach Wrap image

These are quick, simple and tasty! My husband, who previously hated tofu (although this was deli style tofu), loved them and asked for more.

Provided by VIKIM

Categories Main Dish Recipes Sandwich Recipes Wraps and Roll-Ups

Time 5m

Yield 2

Number Of Ingredients 6

Ingredients

2 (10 inch) whole wheat tortillas
1 (7.5 ounce) package hickory flavor baked tofu
½ cup shredded sharp Cheddar cheese
1 cup fresh baby spinach
1 tablespoon Ranch dressing
1 tablespoon grated Parmesan cheese, or to taste

Steps:

Place the tortillas side by side on a paper plate. Slice tofu, and place slices down the center of each tortilla. Sprinkle cheese over the tofu. Cover with a damp paper towel, and heat in the microwave for about 45 seconds, or until cheese is melted.
Pile some spinach onto each tortilla, and pour on some Ranch dressing. Sprinkle with Parmesan cheese, roll tortillas around the filling, and eat.

Nutrition Facts : Calories 448.8 calories, Carbohydrate 33.9 g, Cholesterol 40.4 mg, Fat 20.4 g, Fiber 6.6 g, Protein 35.2 g, SaturatedFat 8.4 g, Sodium 567.2 mg, Sugar 0.6 g

Tips:

Choose the right tofu: For this recipe, it's best to use extra-firm tofu. This type of tofu has a higher protein content and a firmer texture, which makes it ideal for baking.
Press the tofu: Before baking the tofu, it's important to press it to remove excess moisture. This will help the tofu to get crispy on the outside and tender on the inside.
Marinate the tofu: Marinating the tofu in a flavorful mixture of soy sauce, garlic, ginger, and sesame oil will help to add flavor and depth to the dish.
Use fresh spinach: Fresh spinach is best for this recipe, as it has a mild flavor and wilts easily. If you don't have fresh spinach, you can use frozen spinach that has been thawed and squeezed dry.
Don't overcook the tofu: Tofu is a delicate protein, so it's important not to overcook it. Bake the tofu for just until it is golden brown and crispy on the outside and tender on the inside.

Conclusion:

Baked tofu spinach wraps are a delicious and healthy meal that can be enjoyed for lunch or dinner. They are easy to make and can be tailored to your own taste preferences. With their combination of protein, vegetables, and healthy fats, these wraps are a satisfying and nutritious choice that can help you stay on track with your healthy eating goals.