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How to Make a High-Protein Edamame and Avocado Breakfast Wrap (Vegan)
Packed with plant-based protein, fiber, and healthy fats, this Edamame and Avocado Breakfast Wrap will keep you fueled and satisfied. By incorporating tofu or protein-packed veggies, this vegan wrap is the perfect balance of flavor and nutrition to start your day right.
Why This Recipe is Great for High Protein
This wrap leverages edamame and avocado as the base, but adding ingredients like tofu, tempeh, or a vegan protein powder can take the protein content even higher. It’s ideal for those aiming to hit their protein goals with whole foods while enjoying a vegan, fiber-rich breakfast.
Ingredients
- 1 cup shelled edamame (cooked, about 17g protein)
- ½ avocado, sliced
- 1 large whole-grain wrap or tortilla (around 4g protein)
- ¼ cup diced cherry tomatoes
- ¼ cup diced cucumber
- ½ cup firm tofu, crumbled and seasoned (10g protein)
- 2 tbsp hummus (optional for extra creaminess, ~2g protein)
- 1 tbsp lemon juice
- Salt and pepper, to taste
- 1 tbsp chopped herbs (e.g., cilantro, parsley, or chives)
Optional Protein Boosters
- 2 tbsp hemp seeds (adds ~6g protein)
- 1 tbsp nutritional yeast (for a cheesy flavor, ~2g protein)
Step-by-Step Instructions
- Add Flavor and Roll: Sprinkle on the fresh herbs, hemp seeds, and nutritional yeast for added protein and flavor. Roll up the wrap, tucking in the sides. Slice in half, and enjoy!
- Prepare the Edamame: Use pre-cooked, shelled edamame or cook frozen edamame by boiling for about 3-5 minutes. Drain and let cool.
- Mash the Avocado: In a bowl, mash half an avocado with a spoon, adding lemon juice, salt, and pepper to taste. This provides the base layer of healthy fats and creamy texture.
- Crumble the Tofu: Use firm tofu, crumbling it by hand or with a fork. If desired, season it with a pinch of salt, pepper, and a dash of turmeric for color.
- Assemble the Wrap: Spread a layer of hummus on the wrap, then add the mashed avocado. Evenly sprinkle the edamame and crumbled tofu, followed by the cherry tomatoes and cucumber.
Health Benefits of Key Ingredients
- Edamame is a high-protein legume loaded with all nine essential amino acids, which makes it ideal for muscle repair and maintenance. It also has fiber, antioxidants, and important minerals like iron and magnesium.
- Tofu is a complete protein and a good source of calcium, which is especially important for vegan diets. It adds a great texture and significantly boosts the protein content of the wrap.
- Avocado provides monounsaturated fats that support heart health and help keep you full. It also contains potassium, which can aid in balancing blood pressure.
Recipe Variations
- For a Higher Protein Boost: Add ¼ cup of cooked quinoa (4g protein) or sprinkle 2 tablespoons of chia seeds (~5g protein) into the wrap.
- Add Crunch and Flavor: Include shredded carrots or thinly sliced bell peppers for extra texture, vitamins, and a slightly sweet taste.
- Gluten-Free Option: Swap the whole-grain wrap for a gluten-free tortilla or large leafy green like a collard green wrap.
- Spicy Variation: Add a sprinkle of red pepper flakes or drizzle a bit of hot sauce over the ingredients before wrapping.
Considerations and Potential Drawbacks
While this wrap is nutrient-dense and high in plant-based protein, it may not be suitable for everyone:
- Soy Sensitivity: Those with soy allergies should replace edamame and tofu with other high-protein options like chickpeas, lentils, or peas.
- Digestive Sensitivities: Some people experience bloating with high-fiber foods like edamame and avocado. Gradually adding fiber to your diet and drinking plenty of water can help ease this.
- Nutritional Needs: If you require more calories, consider pairing the wrap with a smoothie or adding a side of mixed nuts for extra energy.
Final Thoughts
This Edamame and Avocado Breakfast Wrap offers an excellent combination of plant-based proteins, fiber, and healthy fats to fuel your day. Its versatility allows you to adjust ingredients to suit your nutritional needs, while the wrap format makes it a quick, portable option for busy mornings. Whether you’re a vegan looking for high-protein options or simply aiming for a nutritious breakfast, this wrap checks all the boxes!
Related Articles
- 10 Easy High Protein Vegan Breakfast Recipes
- How to Make Tempeh Bacon and Avocado Toast (Vegan & High Protein)
- High-Protein Quinoa Breakfast Bowl (Vegan & Gluten-free)
- How to Make Chickpea Pancakes (Vegan & High Protein)
- Tofu Scramble with Spinach and Mushrooms (Vegan & High Protein)
Edamame and Avocado Breakfast Wrap
Equipment
- Small mixing bowl
- Knife and cutting board
- Wrap or tortilla for assembly
Ingredients
- 1 cup of shelled edamame cooked, about 17g protein
- ½ avocado sliced
- 1 large whole-grain wrap or tortilla around 4g protein
- ¼ cup of diced cherry tomatoes
- ¼ cup of diced cucumber
- ½ cup of firm tofu crumbled and seasoned (10g protein)
- 2 tbsp of hummus optional for extra creaminess, ~2g protein
- 1 tbsp of lemon juice
- Salt and pepper to taste
- 1 tbsp of chopped herbs e.g., cilantro, parsley, or chives
Optional Protein Boosters
- 2 tbsp of hemp seeds adds ~6g protein
- 1 tbsp of nutritional yeast for a cheesy flavor, ~2g protein
Instructions
- Use pre-cooked, shelled edamame or cook frozen edamame by boiling for about 3-5 minutes. Drain and let cool.
- In a bowl, mash half an avocado with a spoon, adding lemon juice, salt, and pepper to taste. This provides the base layer of healthy fats and creamy texture.
- Use firm tofu, crumbling it by hand or with a fork. If desired, season it with a pinch of salt, pepper, and a dash of turmeric for color.
- Spread a layer of hummus on the wrap, then add the mashed avocado. Evenly sprinkle the edamame and crumbled tofu, followed by the cherry tomatoes and cucumber.
- Sprinkle on the fresh herbs, hemp seeds, and nutritional yeast for added protein and flavor. Roll up the wrap, tucking in the sides. Slice in half, and enjoy!
Notes
Nutritional Information
- Protein: ~29 grams
- Carbohydrates: ~40 grams
- Fiber: ~12 grams
- Fats: ~18 grams
