Vegan Grilled Chicken and Veggie Wrap

Indulge in a wholesome and satisfying meal with this Vegan Grilled Chicken and Veggie Wrap, a plant-based twist on a lunchtime classic. Packed with smoky, protein-rich tofu marinated in a flavorful blend of soy sauce, garlic, and smoked paprika, this nutritious wrap is layered with fresh veggies like crisp cucumbers, creamy avocado, vibrant red bell peppers, and nutrient-dense spinach. Wrapped in soft whole wheat tortillas and finished with a tangy touch of Dijon mustard, this quick and healthy recipe is perfect for meal prep or a grab-and-go option. Ready in just 35 minutes, it’s a deliciously easy way to elevate your vegan menu while staying high in flavor and texture.

Nutriscore Rating: 78/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 14 oz extra-firm tofu
• 3 tablespoons olive oil
• 2 tablespoons soy sauce
• 1 tablespoon lemon juice
• 1 teaspoon garlic powder
• 1 teaspoon smoked paprika
• 1 teaspoon dried oregano
• 0.5 teaspoon black pepper
• 4 whole wheat flour tortillas
• 1 red bell pepper, thinly sliced
• 0.5 cucumber, thinly sliced
• 1 avocado, sliced
• 2 cups spinach leaves
• 2 tablespoons dijon mustard
• 0.5 teaspoon salt

Directions

Step 1

Press the extra-firm tofu to remove excess moisture. Wrap it in a clean kitchen towel and place a heavy object on top for about 15 minutes.

Step 2

Cut the pressed tofu into strips resembling chicken tenders, approximately 1/2 inch thick.

Step 3

In a mixing bowl, combine olive oil, soy sauce, lemon juice, garlic powder, smoked paprika, dried oregano, black pepper, and salt. Whisk until well blended to make the marinade.

Step 4

Add the tofu strips to the marinade, ensuring they are well coated. Let them marinate for at least 10 minutes for optimal flavor.

Step 5

Heat a grill pan over medium-high heat. Once hot, place the marinated tofu strips on the pan.

Step 6

Grill the tofu for about 5-7 minutes on each side until golden brown and charred lines appear.

Step 7

Remove the tofu from the pan and let it rest for a few minutes.

Step 8

Lay out each whole wheat flour tortilla and spread a half tablespoon of Dijon mustard on each.

Step 9

Evenly distribute the grilled tofu strips, red bell pepper slices, cucumber slices, avocado slices, and spinach leaves over each tortilla.

Step 10

Carefully roll up the tortillas by folding in the sides and rolling the edges up and over the filling to make a wrap.

Step 11

Cut each wrap in half and serve immediately for the freshest taste.

Nutrition Facts

Serving size	(1022.1g)

Amount per serving	% Daily Value*
Calories	1821.8

Total Fat 114.9g	0%
Saturated Fat 16.6g	0%
Polyunsaturated Fat 4.0g
Cholesterol 0mg	0%
Sodium 3950.2mg	0%
Total Carbohydrate 124.9g	0%
Dietary Fiber 36.8g	0%
Total Sugars 12.5g
Protein 87.8g	0%

Vitamin D 0IU	0%
Calcium 2997.4mg	0%
Iron 21.6mg	0%
Potassium 2861.3mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 54.9%

Protein: 18.6%

Carbs: 26.5%