Toasted breakfast wrap
Prep
2 min
Cook
5 min
Serves
1
Skill
Prep
2 min
Cook
5 min
Serves
1
Skill
These toasted folded wraps are a quick and delicious cooked breakfast loaded with plant protein goodness, which is just so fun to eat, by Stacey Kemeys @my_kids_lick_the_bowl.
Looking for more plant-based meal ideas the family will love? Try these quick, healthy and tasty recipes and tips from readers and nutrition experts.
Ingredients
- 1 tbsp olive oil
- 3 slices firm tofu (85g, ½ cm thick)
- 1 wholegrain wrap
- 1 tbsp hummus
- 1 tbsp avocado
- 1 tbsp pesto
- small handful baby spinach leaves
- 1 tbsp tomato puree
Nutrition per serving
2630 kJ
energy kj
20 g
protein
8 g
saturated fat
12.3 g
dietary fibre
35 g
carbohydrate
3 g
sugars
595 mg
sodium
Method
- Heat the olive oil in a frying pan to a medium heat.
- Pan fry the tofu slices until golden brown (you may wish to season your tofu). While the tofu is cooking prep your wrap.
- Lay your wrap on a chopping board and make a slice from the centre to one edge. You will use this as a marker, think of your wrap like a clock, and have the slice at the 6 o’clock position.
- Spread hummus on ¼ of your wrap, between 3 and 6 o’clock.
- Spread avocado on ¼ of your wrap between 12 and 3 o’clock.
- Spread pesto on ¼ of your wrap between 9 and 12 o’clock, add a small handful of spinach on top of the pesto.
- Spread tomato puree on ¼ of your wrap between 6 and 9 o'clock.
- Place the cooked tofu on top of the hummus, fold up your wrap counter clockwise from 6 o’clock so you end up with a triangular shape.
- Heat the filled wrap in the fry pan until warm, crispy and golden on the outside. Enjoy!
Tips
This way of filling wraps is really fun and makes a delicious breakfast, lunch or snack you can eat one handed! Get inventive with the fillings some other ideas:
- Nut butter, banana slices, a few dark chocolate chips and toasted coconut flakes
- Pizza sauce and your favourite pizza toppings
- 1 tbsp olive oil
- 3 slices firm tofu (85g, ½ cm thick)
- 1 wholegrain wrap
- 1 tbsp hummus
- 1 tbsp avocado
- 1 tbsp pesto
- small handful baby spinach leaves
- 1 tbsp tomato puree
Nutrition per serving
2630 kJ
energy kj
20 g
protein
8 g
saturated fat
12.3 g
dietary fibre
35 g
carbohydrate
3 g
sugars
595 mg
sodium
- Heat the olive oil in a frying pan to a medium heat.
- Pan fry the tofu slices until golden brown (you may wish to season your tofu). While the tofu is cooking prep your wrap.
- Lay your wrap on a chopping board and make a slice from the centre to one edge. You will use this as a marker, think of your wrap like a clock, and have the slice at the 6 o’clock position.
- Spread hummus on ¼ of your wrap, between 3 and 6 o’clock.
- Spread avocado on ¼ of your wrap between 12 and 3 o’clock.
- Spread pesto on ¼ of your wrap between 9 and 12 o’clock, add a small handful of spinach on top of the pesto.
- Spread tomato puree on ¼ of your wrap between 6 and 9 o'clock.
- Place the cooked tofu on top of the hummus, fold up your wrap counter clockwise from 6 o’clock so you end up with a triangular shape.
- Heat the filled wrap in the fry pan until warm, crispy and golden on the outside. Enjoy!
Tips
This way of filling wraps is really fun and makes a delicious breakfast, lunch or snack you can eat one handed! Get inventive with the fillings some other ideas:
- Nut butter, banana slices, a few dark chocolate chips and toasted coconut flakes
- Pizza sauce and your favourite pizza toppings