Quick, Easy, and Nourishing: High-Protein Chipotle Tofu and Vegetable Wraps with Variations

The secret’s in the sauce! Blend up a rich, nutritious dressing and transform fresh, clean, wholesomely delicious ingredients into a refreshingly energizing meal with ease.

The switch has been flipped! Here in Colorado, summer is making a statement. It’s baffling to think that just last Wednesday we had a snowstorm. At last! Of course, the good seven or so inches had all but melted by early afternoon, and the next day we topped 70 degrees again, but at least we got a good douse of moisture—we need it! Anyway, this week it seems the mercurial atmospheric indecision is behind us, and we’re settled in heat. That means planning for increasingly early morning workouts and dog walks, poolsides, popsicles, and a summer rota of healthy, low-effort meals with garden fresh flavor.

Same Ingredients, Multiple Meals

It’s no secret that when in doubt, you can always toss whatever you’ve got together and call it a salad. But why stop there? If you make a big enough salad—or simply prep a bunch of vegetables that could become salad—you can then cook some grains and top them with your vegetables for a powerhouse of a bowl. Prep enough of the grains, and you can roll up those leftovers for an incredibly toothsome wrap. Dance between the three, any order works. Cycle through a few of your favorite dressings, and this general trio on repeat will take you all the way through summer preparing a seemingly endless variety of meals while feeling like you barely lifted a finger.

Lately, our family has been loving a couple variations on this salad-bowl-wrap theme (more coming soon), including this zesty tomato-rich chipotle tofu and veggie wrap. The rich dressing, minimally modified from Forks Over Knives, uses a base of unsweetened plant milk, sun-dried tomatoes, miso paste, and spices, and it’s richly flavorful and oil-free! It’s also so versatile. I like to make it on the thicker side, thinning out as needed depending on the use. One batch blends up quickly and yields enough to stretch it through the week.

A Simple Rolled-Up Powerhouse

It’s amazing how much power you can pack into a handhold. For these savory handholds, our go-to fillings have included:

1. Simple Baked Tofu: Tofu gets a bad rap sometimes (pun intended), but undeservedly so. A clean, high-quality source of complete plant protein and calcium, prepared without added oils to keep it heart-healthy.

2. Rainbow Veggie Mix: We love a combination of cabbage, carrots, and peppers; choose any colorful mix that appeals to you. It’s sure to deliver a massive dose of antioxidants!

3. Brown Rice: A complex carbohydrate rich in manganese and selenium, providing the steady energy release needed to power through your afternoon.

4. Chipotle Blender Dressing: The miso provides gut-friendly probiotics and umami, while chia seeds offer a boost of Omega-3 fatty acids and fiber, naturally thickening the sauce without processed fats. And, the sun-dried tomatoes are loaded with lycopene, a powerful antioxidant that supports skin health and reduces inflammation.

Making These Wraps

Prep the dressing whenever is convenient, allowing for at least fifteen minutes or so for the chia seeds to add thickness. For me, I’ll make it while the tofu is baking and/or the brown rice is steaming, if not a day or two in advance. Both the tofu and rice can be made a day or two ahead of time, too. For the tofu, I just press, sprinkle with sea salt and pepper, and bake—nothing special!

To ensure your wrap is a just right balance of sturdy and light, I find it helpful to start by thinly layering the brown rice in the center, topping with shredded slaw. Next add the baked tofu and sliced peppers and cucumbers. Drizzle the dressing directly onto the tofu to lock in the flavor. When folding, tuck the sides in tightly first—this "burrito-style" technique prevents the crunchier veggies from escaping. If you’re opting for the bowl or salad versions, simply toss the greens and grains first, reserving the tofu and dressing for the top to maintain a variety of textures in every bite. Do what speaks to you, and enjoy!

Chipotle Tofu and Vegetable Wraps

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Yield: 4 - 6

Author: Wendy McMillan

Prep time: 10 MinCook time: 30 MinTotal time: 40 Min

The secret’s in the sauce! Blend up a rich, nutritious dressing and transform fresh, clean, wholesomely delicious ingredients into a refreshingly energizing meal with ease. Use the leftovers to take those same ingredients—or whichever you choose—for simple, satisfying salads and bowls!

Ingredients

For the dressing (adapted from Forks Over Knives)

• 1 Cup unsweetened non-dairy milk
• 1 Tablespoon chia seeds
• 3 sun-dried tomatoes (not packed in oil)
• 1 pitted Medjool date
• 1 Teaspoon miso paste
• 2 Tablespoons fresh lemon juice
• 1 tTablespoon apple cider vinegar
• 1/2 Teaspoon chipotle powder
• 1/4 Teaspoon ground cumin
• 1/4 Teaspoon garlic powder
• water as needed to thin

For the wraps

• 1 14 or 16-ounce package extra-firm todu, drained and lightly pressed 15 to 30 minutes
• 2 Cups cooked brown rice or grain of choice (optional)
• 2 Cups tri-color slaw
• 1 bell pepper, seeded and thinly sliced
• 1/2 an English cucumber, sliced into strips
• 1/2 Cup thinly sliced red onion
• 4-6 large tortillas (220inch)

Instructions

1. Prepare the dressing: Comhine all the ingredients in a high-speed blender. Transfer to a jar or liquid measuring cup and let sit for about 15 minutes to thicken. Thin as desired and stir before serving.
2. Prepare the tofu: Preheat the oven to 400 F. Sprinkle the pressed tofu with sea salt and fresh black pepper to taste, then cut into cubes. Place the cubes onto a baking sheet lined with parchment and bake 20-30 minutes, turning halfway. (Note, this also works great in an air fryer, 400 F for 20 minutes)
3. Assemble the wraps: Working with one tortilla at a time, place a thin layer the brown rice in the center, topping with shredded slaw. Next add the baked tofu and sliced peppers and cucumbers. Drizzle the dressing directly onto the tofu. Fold two sides of the tortilla over the filling, then fold one side over that, keeping the filling taught, then roll until your wrap is laying atop the last side of the tortilla. Repeat for the remaining wraps.

Nutrition Facts

Calories

502

Fat

15 g

Sat. Fat

5 g

Carbs

56 g

Fiber

6 g

Net carbs

50 g

Sugar

11 g

Protein

33 g

Sodium

437 mg

Cholesterol

77 mg