High-Protein Tofu Wraps 3 Ways
These colourful high-protein tofu wraps are made with firm tofu, a touch of olive oil for softness, and blended into a smooth, easy-to-pour batter. With plain, beetroot, and fresh spinach variations, they’re a wholesome, flexible wrap alternative that’s protein-rich and optionally gluten-free. These walk the line between where a savoury fluffy pancake and wrap meet!Tofu is naturally rich in plant-based phytoestrogens, which may help support hormone balance — especially during menopause. We created this recipe as part of our Happy Menopause course with Dr. Nitu Bajekal. Want to learn more and join us? Sign up here: https://thehappypear.ie/courses/happy-menopause-course/
Takes 35 minutes
Serves 6
Ingredients
Base Dough:
- 300 g firm tofu drained and roughly chopped
- 300 g 2½ cups self-raising flour or gluten-free flour blend
- 1 tbsp olive oil
- 2 tbsp tamari or soy sauce
- ½ tsp salt
- ½ tsp garlic powder optional
- 560 ml water
For Colour Variations (choose one or divide base dough into thirds):
- Pink Beetroot: 1½ tsp beetroot powder or 1 cooked vacuum-packed beetroot
- Green Fresh Spinach: 30g (1 cup packed) fresh spinach leaves (add more for a brighter colour)
- Plain: No additional ingredients
Instructions
Blend the Dough:
- In a blender or food processor, combine the tofu, self-raising flour, olive oil, tamari, salt, garlic powder and water.
- Add one of the following, depending on your variation:
- For plain, add nothing else.
- For beetroot, add 1½ tsp beetroot powder or 1 cooked beetroot.
- For spinach, add 30g fresh spinach leaves.
- Blend until smooth. The batter should resemble a slightly runny pancake mix – not too thick or watery.
Cook the wraps:
- Heat a dry non-stick over medium heat. Once hot, pour in some batter as you would for pancakes. Cook for around 2 minutes on each side until lightly browned and cooked through.
Cool and Store:
- Place the cooked wrap on a clean tea towel and cover with another towel to keep them soft and warm. Serve straight away or allow to cool fully before storing in an airtight container.