Mushroom Spinach Tofu Wrap

Are you looking for a delicious and satisfying vegetarian meal that is quick and easy to make? If so, you’re in luck! In this blog post, we will be sharing a recipe for Mushroom Spinach Tofu Wrap that is sure to become a new favorite in your meal rotation. This flavorful wrap is packed with protein, veggies, and tons of flavor, making it a perfect option for a healthy and satisfying lunch or dinner. In this post, we will walk you through the ingredients you’ll need, the steps to prepare the dish, and some tips for customizing it to suit your taste preferences. Let’s get cooking!


  • 1 package of firm tofu
  • 2 cups of sliced mushrooms
  • 2 cups of fresh spinach
  • 1 onion, diced
  • 2 cloves of garlic, minced
  • 2 tablespoons of soy sauce
  • 1 tablespoon of olive oil
  • Salt and pepper to taste
  • 4 whole wheat wraps


1. Press and Prep Tofu

Start by pressing the tofu to remove excess water. Slice the tofu into thin strips and marinate in soy sauce for at least 30 minutes.

2. Sauté Vegetables

Heat olive oil in a pan over medium heat. Add diced onion and minced garlic, sauté until fragrant. Add sliced mushrooms and cook until they are browned.

3. Cook Tofu

Push the vegetables to one side of the pan and add the marinated tofu. Cook until the tofu is browned on both sides.

4. Add Spinach

Add fresh spinach to the pan and cook until it is wilted. Season with salt and pepper to taste.

5. Assemble Wraps

Warm the whole wheat wraps in a separate pan. Place a scoop of the tofu, mushroom, and spinach mixture onto each wrap. Roll them up tightly.

6. Serve and Enjoy

Slice the wraps in half and serve them warm. Enjoy your delicious and nutritious mushroom spinach tofu wraps!

Benefits of Mushroom Spinach Tofu Wrap:

  • High in protein from tofu
  • Packed with vitamins and minerals from spinach and mushrooms
  • Rich in fiber from whole wheat wraps
  • Low in saturated fat and cholesterol
  • Great option for vegetarians and vegans