You know that feeling when you want something savoury, filling, and fresh—but still quick and healthy? This edamame and tofu wrap is exactly that. I’ve been playing around with savoury breakfast ideas lately (because let’s be honest, sweet breakfasts are amazing but we all need variety!), and this one has become a go-to. It’s packed with plant protein, healthy fats, and gut-friendly fibre—all wrapped up in a soft tortilla and lightly toasted for that satisfying crunch.
Tofu often gets a bad rep for being bland, but once you marinate it properly (like we do here with hoisin and soy), it transforms into something really special. Combine that with creamy smashed avocado, crunchy edamame, and a little wasabi yoghurt for a flavour combo that hits all the right notes. And if you’re into seaweed, a sprinkle of it takes the umami level up a notch. Whether you’re having it for breakfast, lunch or a protein-packed snack, it’s a wrap you’ll actually look forward to eating.
Why Tofu Is Good For You
Tofu is a fantastic source of plant-based protein, making it a go-to for vegans, vegetarians, and anyone looking to reduce their meat intake. It’s also naturally low in saturated fat, cholesterol-free, and contains all nine essential amino acids, which is pretty rare for a plant-based food.
According to the NHS, including soy-based foods like tofu in a balanced diet can contribute to good health. And as ZOE explains, tofu is also a gut-friendly choice, with fermented varieties offering even more benefits for digestion and overall wellness.
Plus, it’s incredibly versatile—you can scramble it, fry it, bake it, or blend it into sauces. When marinated or seasoned properly (like in your wrap or skewers!), tofu takes on incredible flavour.
Why Edamame Beans Are Great for You
Edamame beans (young soybeans) are a brilliant source of plant-based protein, making them ideal for anyone looking to boost their protein intake without relying on meat or dairy. They’re also rich in fibre, which supports digestion and helps you feel fuller for longer.
On top of that, edamame beans are packed with essential nutrients like folate, vitamin K, and iron. They’re low in calories, naturally gluten-free, and contain all nine essential amino acids—something you don’t get from most plant proteins.
Plus, they’re super convenient. You can keep a bag of frozen edamame in the freezer and toss them into salads, wraps, or stir-fries in minutes.
Tips
- Tofu often gets a bad rep for being bland, but once you marinate it properly (like we do here with hoisin and soy), it transforms into something really special. Combine that with creamy smashed avocado, crunchy edamame, and a little wasabi yoghurt for a flavour combo that hits all the right notes. And if you’re into seaweed, a sprinkle of it takes the umami level up a notch. Whether you’re having it for breakfast, lunch or a protein-packed snack, it’s a wrap you’ll actually look forward to eating.
Swaps
Tofu: Tempeh works well too but will need a bit longer to marinate for flavour.
Yoghurt: Use a dairy-free yoghurt to keep this fully plant-based.
Hoisin sauce: Can be swapped with teriyaki sauce or a mix of maple syrup and soy sauce if needed.
Wasabi: Not a fan? Try a bit of mustard or chilli flakes instead.
Storage
Fridge: Store the components separately in airtight containers for up to 3 days. Assemble fresh.
Freezer: Not recommended for this one.
More Wrap Recipes
Tofu & Edamame Wrap
Ingredients
- 1 wrap
- 1/2 block tofu (125g)I have used Tofoo
- handful edamame beans
- 1/2 avocado
- 2 tbsp yoghurt or plant based version
- 1 tsp sesame oil
- 1 tsp sesame seeds (optional)
- wasabi paste
- seaweed
Tofu marinade:
- 1 tbsp hoisin sauce
- 2 tbsp soy sauce or tamari
Instructions
- Chop the tofu into long pieces and add into a bowl with all the marinades ingredients.Mix and set aside (even better if overnight!)
- Smash the avocado and add yoghurt, sesame oil, salt and wasabi paste. Taste it and adjust to preference.
- On a wrap add the avocado spread, edamame beans and the tofu. I love seaweed and they are perfect for this wrap but I know it is a controversial ingredient, so just leave it out if you don’t like the taste.
- Toast on a pan or air fryer.