These High Protein Vegetarian Wraps are packed with hummus, quinoa, tofu and vegetables. Once all ingredients are prepped, they are quick and easy to assemble for a healthy lunch, that can be taken on the go. These wraps can be served chilled, or warm, depending on what you prefer. Enjoy these nutrient dense wraps with a side of fruit, chips or fresh veggies.
Why You’ll Love These Filling Wraps
- Easy to make – Once the veggies and sauce are prepped, these high protein wraps come together really quickly an easily. I don’t usually make my wraps too far in advance, but I do like to prep a few things ahead of time so that I can make a fresh wrap each morning in under 5 minutes.
- Packed with protein – These wraps are packed with protein from the hummus, tofu, quinoa and yogurt based dressing. They are sure to fill you up and keep you satiated all afternoon long. You could also add a slice of cheese for even more protein, if not dairy free.
- Great for lunch – Once the veggies and sauce are prepped, these wraps come together quickly and can be assembled each morning, for a heathy lunch that is sure to fill you up and make you feel good. Serve with a side of fruit, chips or extra veggies.
Why Your Body Will Love This High Protein Recipe
Tofu – Tofu is a complete protein. It contains all nine essential amino acids the body needs to build muscle and repair tissues. Half a cup of tofu contains 10 grams of protein, making it a great plant-based ingredient to incorporate into your diet. Tofu contains high amounts of calcium and magnesium, which help ensure the growth and maintenance of healthy bones. Tofu is also rich in isoflavones, which are compounds found in plants that can help decrease the risk of osteoporosis.
Quinoa – Quinoa is a naturally gluten free, nutrient rich grain that is packed with protein, fiber, vitamins and minerals. Just like tofu, quinoa is also considered to be a complete protein. Quinoa’s high fiber and protein content make it so that it fills you up and keeps you satiated for many hours, which can help with weight management.
Hummus/Chickpeas – A high-fiber diet is imperative for good digestive health, and chickpeas contain 12 grams of fiber per cup of cooked beans. Beans have a mixture of soluble and insoluble fiber, which greatly benefits the digestive process. Soluble fiber absorbs water in the digestive tract, helping regulate the absorption of nutrients. It also binds to bile in the digestive tract, removing toxins that would otherwise recirculate throughout the body. Insoluble fiber helps bulk up our stool, ensuring that things run smoothly.
Recipe Ingredients
- Tortillas – I like to use a large burrito sized wrap for this recipe so I can pack a lot of ingredients in. You can use a plain flour one or a flavored one, like spinach. If gluten free, use your favorite GF wrap and make sure to heat it a little bit beforehand to help everything roll up a little easier.
- Hummus – I just used a roasted garlic hummus for these wraps, but any flavor of hummus will work. Store-bought, or homemade can be used.
- Tofu – I used store-bought baked tofu for this wrap because it’s convenient and packed with tons of flavor. You don’t need to heat it up, just slice it up and add it to your wrap. The tofu that I got was teriyaki flavored, but I’ve also seen a few other flavors of baked tofu at the store.
- Quinoa – I used tri-color quinoa, but regular quinoa will also work. I like to use quinoa because it has some extra plant based protein, but rice, or another grain of choice will also work, If you prefer.
- Roasted Vegetables – I roasted a mixture of bell peppers, zucchini, summer squash and onion. Any vegetables will work though, just make sure they all have similar roasting times.
- Sauce – My Herbed Yogurt Dressing from the other day is such a great addition to these wraps. It adds so much flavor, while also adding in a little more protein, from the yogurt. You can also just use your favorite bottled dressing to save time, if you prefer.
How To Make High Protein Vegetarian Wraps
- Heat oven to 425 degrees F. Add all sliced veggies to a large sheet pan and then toss with the olive oil, salt and pepper. Roast vegetables until fork tender and starting to brown, about 25-30 minutes, flipping once. Set aside and let cool.
- Make the Herbed Yogurt Dressing. The full recipe does make more dressing than you would need for four wraps, so you can cut it in half if you like. You can also just use your favorite bottled dressing, if you prefer.*. Heat your tortilla in the microwave, or on the stovetop, to loosen it up so that it doesn’t break, or tear, when rolling up.
- Lay wraps out on a flat surface and to each wrap, layer 1/3 cup hummus, 1/2 cup quinoa, 1/4 cup dressing (and some chopped fresh herbs on top of dressing if you like) 2 slices of the baked tofu and then 1/4 of the roasted vegetables.
- Carefully fold the sides of the tortilla in, over all the ingredients, and then roll up tightly. I like to seal the bottom of the wraps in a hot pan with some cooking spray, just so they stay together better, but that step is optional. Cut wraps in half and enjoy with fruit, chips or veggies.
Recipe Frequently Asked Questions
- Make this recipe gluten free by using your favorite gluten free wrap.
- Make this recipe vegan by using a vegan yogurt for the sauce.
- Can the quinoa be substituted? Yes, you are welcome to use a different grain if you don’t want to use quinoa.
- Can more vegetables be added? Yes, as long as there is room, you can add any additional ingredients you want.
- Can these wraps be made ahead of time? Yes, I like to assemble my wrap in the morning to enjoy for lunch that day. I wouldn’t recommend making them too far in advance, as wraps do tend to get soggy if they sit for too long, especially with the dressing.
- How long do leftovers last? Leftovers should last about 4-5 days, if stored in an air-tight container in the refrigerator.
Have a question I didn’t answer? Ask me in the comment section below and I will get back to you ASAP!
Looking For More Vegetarian Wrap Recipes?
Black Bean Wraps with Chipotle Tahini
Roasted Vegetable Hummus Wraps with Feta
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Easy High Protein Vegetarian Wraps
- Total Time: 45 minutes
- Yield: 4
- Diet: Vegetarian
Description
These High Protein Vegetarian Wraps are packed with hummus, quinoa, tofu and vegetables. Once all ingredients are prepped, they are quick and easy to assemble for a healthy lunch, that can be taken on the go. These wraps can be served chilled, or warm, depending on what you prefer. Enjoy these nutrient dense wraps with a side of fruit, chips or fresh veggies.
Ingredients
- 4 large burrito sized wraps
- 1 1/3 cup hummus, your favorite kind
- 2 cups cooked quinoa, tri-color or regular
- 1 (7 oz) package baked tofu, flavor of choice (with each piece cut into 4 thinner slices)
- 1 cup Herbed Yogurt Dressing, or your favorite herby/green goddess style dressing
- Chopped fresh herbs, like cilantro and parsley (optional)
Roasted Vegetables
- 1 large red bell pepper, thinly sliced
- 1 large yellow bell pepper, thinly sliced
- 1 small zucchini, thinly sliced
- 1 small summer squash, thinly sliced
- 1/2 large red onion, thinly siced
- 1 tablespoon olive oil
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Instructions
- Heat oven to 425 degrees F. Add all sliced veggies to a large sheet pan and then toss with the olive oil, salt and pepper. Roast vegetables until fork tender and starting to brown, about 25-30 minutes, flipping once. Set aside and let cool.
- Make the Herbed Yogurt Dressing. The full recipe does make more dressing than you would need for four wraps, so you can cut it in half if you like. You can also just use your favorite bottled dressing, if you prefer.*. Heat your tortilla in the microwave, or on the stovetop, to loosen it up so that it doesn’t break, or tear, when rolling up.
- Lay wraps out on a flat surface and to each wrap, layer 1/3 cup hummus, 1/2 cup quinoa, 1/4 cup dressing (and some chopped fresh herbs on top of dressing if you like) 2 slices of the baked tofu and then 1/4 of the roasted vegetables.
- Carefully fold the sides of the tortilla in, over all the ingredients, and then roll up tightly. I like to seal the bottom of the wraps in a hot pan with some cooking spray, just so they stay together better, but that step is optional. Cut wraps in half and enjoy with fruit, chips or veggies.
Notes
*If using your own dressing, I would suggest something herby, like a green goddess dressing.
Each wrap gets: 1/3 cup hummus, 1/2 cup quinoa, 2 slices baked tofu, 1/4th of the roasted veggies and about 1/4 cup dressing. You can easily increase, or reduce, the amount of ingredients in each wrap if desired though.
- Prep Time: 15 mins
- Cook Time: 30 mins
- Category: Lunch, Vegetarian
- Method: Stovetop
- Cuisine: American
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