TEMPEH BREAKFAST WRAP
The Tempeh Breakfast Wrap is a simple yet deeply satisfying morning meal that combines protein, fibre, and plant-powered flavour. Pan-fried Tempeh delivers a rich, savoury taste and hearty texture, perfectly complemented by creamy avocado, crisp lettuce and a layer of smooth hummus. All of this is wrapped in a soft wholegrain tortilla, offering a portable, balanced and nutrient-rich breakfast. This vegan wrap is ideal for anyone looking to start the day with sustainable energy and a wholesome bite. Quick to assemble and full of flavour, it’s suitable for busy mornings, casual brunches or a light and healthy lunch. It’s also easy to customise with your favourite vegetables, sauces or extras. Whether eaten on the go or savoured at home, this wrap makes eating well convenient and enjoyable.
RECIPE CATEGORY
Breakfast
SERVING SIZE
1
CUISINE
Californian
PREPARATION/TECHNIQUES
Pan-Fry, No-Cook, One-Pot Wonders
OCCASION/HOLIDAY
Back to School, Casual Dinner, Picnic, Spring, Mother’s Day, Summer
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Dairy-Free, High Fibre, Healthy, Quick & Easy, Low Cholesterol
DISH TYPE
Tacos & Wraps, Sandwich, Energy Bars, Salad, Protein Shakes
INGREDIENTS
There are the following ingredients for Tempeh Breakfast Wrap:
- 50g tempeh, sliced and pan-fried
- 1 small wholegrain wrap
- ¼ avocado, sliced
- ¼ cup shredded lettuce
- 1 tbsp hummus
FULL NUTRITIONAL INFORMATION
- Calories: 359.3 kcal
- Fat: 19.2 g
- Saturated Fat: 3.3 g
- Carbohydrate: 34.8 g
- Sugar: 1.9 g
- Fiber: 5.5 g
- Sodium: 436.2 mg
- Protein: 16.4 g
- Calcium: 153.3 mg
- Iron: 3.8 mg
- Potassium: 594.4 mg
PREPARATION
- Slice And Pan-Fry Tempeh: Slice the Tempeh into thin strips and pan-fry in a non-stick pan over medium heat for 4 to 5 minutes until golden.
- Prepare The Wrap Base: Lay the wholegrain wrap flat on a clean surface or plate.
- Spread The Hummus: Evenly spread hummus across the centre of the wrap.
- Layer The Ingredients: Add the shredded lettuce, followed by the avocado slices.
- Add Cooked Tempeh: Place the golden tempeh strips on top of the other fillings.
- Wrap It Up: Fold in the sides, then roll the wrap tightly from the bottom.
- Serve Or Pack: Serve immediately or wrap in parchment for an on-the-go meal.
PREP TIME
4 minutes
COOKING TIME
5 minutes
TIPS
Here are some helpful tips for the preparation of Tempeh Breakfast Wrap:
- Slice Tempeh Evenly: Uniform slices ensure even cooking and better texture.
- Use A Non-Stick Pan: This helps avoid sticking and allows for oil-free cooking if desired.
- Warm The Wrap: Lightly warming the tortilla makes it more pliable and easier to roll.
- Layer Wisely: Place wetter ingredients (like hummus and avocado) in the centre to prevent the wrap from tearing.
- Pack Tightly: Rolling the wrap tightly ensures that the ingredients stay in place.
VARIATIONS
- Add Pickled Veggies: Include pickled onions or carrots for a tangy and crunchy addition.
- Spice It Up: Spread sriracha or harissa over the hummus for added heat.
- Include Leafy Greens: Swap lettuce for rocket, baby spinach or kale for more micronutrients.
- Swap The Wrap: Use a gluten-free wrap or collard green leaf for a grain-free option.
- Add Grains Or Legumes: Incorporate cooked quinoa or lentils for a fibre and protein boost.
PREPPING AND STORAGE
- Store In Fridge: Wrap tightly in foil or parchment and refrigerate for up to 24 hours.
- Avoid Freezing: This wrap is best enjoyed fresh and is not suitable for freezing due to changes in texture.
- Make Ahead: You can pre-cook the Tempeh and store it for up to 3 days for quicker assembly.
- Transport-Friendly: Keep wrapped and chilled in a lunchbox for a convenient breakfast or snack on the go.
- Reheat If Desired: Gently warm in a pan or wrap in foil and heat in the oven if serving warm.