Healthy Tofu and Spinach Wraps Made with Onion, Capsicum, Spinach, Feta and Lots of Fresh Herbs

In these nutritious vegetarian wraps filled with onion, bell pepper, spinach, feta, and a tonne of fresh herbs, tofu takes the place of eggs.

Serve these wraps as a hearty breakfast option.

AuthorSilvia lemon
Preparation Time15 minutes
Cooking Duration35 minutes
Total Time50 minutes
CategoryWeight loss salad


  • 1 (14-16 ounce) package of extra-firm tofu, cut crosswise into 4 pieces
  • 2 tablespoons extra-virgin olive oil plus 1 teaspoon, divided
  • 1 teaspoon lemon zest
  • 4 8-inch whole-wheat wraps
  • ½ teaspoon garlic powder
  • ⅛ teaspoon cayenne pepper
  • 5 ounces of baby spinach
  • 1 cup thinly sliced red onion, divided
  • 3 cloves garlic, grated
  • ½ cup chopped fresh herbs, such as dill and/or parsley
  • 1 small red bell pepper, sliced
  • 2 tablespoons lemon juice
  • ¾ cup crumbled feta cheese, divided

(Make another recipe – Cheesy Tuscan Black and White Bean Soup)

How to Make The Tofu and Spinach Wraps

Place the tofu in a single layer on a clean kitchen towel, cover it with another towel, and weigh it down for 15 minutes using a plate or baking sheet with a heavy can on top.

Crumble the tofu after removing the towels.

In the interim, heat the oven to 425°F. Spray cooking oil on a sizable baking sheet with a rim.

In a large skillet over medium-high heat, warm 1 tablespoon of oil. About 3 minutes later, add the tofu and cook it till golden.

Cook for a further 2 to 3 minutes while stirring, or until golden brown. Add cayenne, cayenne pepper, and lemon zest after transferring the tofu to a platter.

Put the pan back over medium-high heat and add 1/4 cup each of bell pepper, onion, and oil.

Cook for about 3 minutes, stirring periodically until the vegetables are tender and starting to color.

Add the spinach and the garlic; stir-fry for 3 minutes, or until the spinach wilts.

Cook, stirring, for approximately a minute or until the liquid has evaporated after adding the herbs and lemon juice.

With a 1-inch border, divide the tofu and spinach mixture among the wraps.

Each should have 1 tablespoon of leftover onion and 2 tablespoons of feta on top.

Place each wrap, seam-side down, on the preheated baking sheet. Roll each wrap into a burrito.

Sprinkle the remaining 1/4 cup feta over the burritos after brushing them with the final 1 teaspoon of oil. Bake for about 15 minutes, or until crispy.

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