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    Home » Recipes » Lunch

    04/08/2023

    Healthy High Protein Vegan Kale Wrap

    JUMP TO RECIPE PRINT RECIPE

    A healthy vegan wrap loaded with superfood kale, creamy avocado, veggies (like tomato & cucumber), and your choice of protein, like this high-protein blackened tofu recipe.

    This wrap makes the best lunchtime meal because it is filling and packed with plant-based nutrients, but is light on digestion and won't give you afternoon fatigue.

    blackened tofu veggie wrap recipe

    Add more veggies to your diet with this healthy vegan wrap.

    You get to choose the protein, but make sure to check out our plant-based protein suggestions below.

    Meal prep the ingredients at the beginning of the week for a flavorful satisfying lunch you will look forward - see suggestions below.

    Pack it up for lunch the night before or the morning of, enjoy your nutrient-dense lunch and stay full until dinner! This also makes a great post-workout meal.

    Jump to:
    • Ingredients
    • Instructions
    • Video
    • Storage
    • FAQ
    • More Lunch Recipes
    • Recipe

    Ingredients

    There are a few options and customization that can be made when it comes to making this vegan kale wrap.

    Protein

    To make this wrap high in protein, we recommend making it with our blackened tofu recipe and adding in hemp seeds for additional protein and nutrients.

    If you don't have much time for cooking during the week, you can always meal prep the tofu and use it in other recipes like grain bowls or salads.

    Here are some other plant-based protein options when in a pinch: cooked or roasted chickpeas, a hefty serving of hummus, tempeh (try this smoky tempeh), quinoa (try this smoky quinoa), really any legume or lentil.

    Tortilla Wrap

    This is what holds it all together, choose a tortilla wrap that best fits your dietary needs.

    We used a gluten-free wrap, but sometimes a good quality gf wrap is hard to come by. When that happens I like to use a large collard green instead, even if I have to make an extra wrap.

    If you do not have a gluten allergy or sensitivity use your favorite tortilla wrap, whether that is a spinach wrap or even a pita.

    Keep in mind the larger the wrap the easier to assemble.

    Dressing

    We used our creamy vegan dressing for the vegan wrap, but you can use any dressing you prefer. Since this dressing is cashew based it adds additional protein and healthy fats.

    For something quick, opt for a store-bought dressing, like ranch, caesar, or goddess dressing.

    How to build a vegan wrap:

    • gluten-free tortilla wrap
    • blackened tofu
    • curly kale
    • diced cucumbers
    • diced tomatoes
    • hemp seeds
    • creamy dressing
    • avocado slices

    You can use whichever vegetables are in season, but cucumbers and tomatoes go nicely with the rest of the star ingredients without taking over the recipe.

    See the recipe card for quantities.

    Spicy Vegan Wrap - If you like it spicy you can easily add some heat to this wrap (aside from hot sauce), you can add heat when seasoning your protein choices, like cayenne pepper or red pepper flakes. Alternatively, try this chipotle crema instead of the creamy cashew dressing.

    Instructions

    Make ahead:

    Your choice of protein. We used blackened tofu or use cooked or roasted chickpeas, hummus, smoky tempeh, and smoky quinoa.

    Your choice of dressing. We used creamy cashew dressing or use your favorite store-bought dressing.

    See suggestions on protein and dressing in the ingredients section above.

    Prepare the kale and veggie fillings.

    Prepare the ingredients, by washing and cutting the veggies. Smaller bitesize pieces are ideal.

    Removing the stem from the kale leaves.

    Remove the stems from the kale and tear the leaves into small to medium size pieces.

    Massaging the kale by squeezing it with hands to prepare for the wrap.

    Massage the kale. Massaging the kale breaks it down and makes it less chewy.

    Adding tomatoes and cucumbers to a bowl of massaged kale to make the wrap filling and leaving the avocado on the side.
    Add the veggies to a bowl and mix with the kale.

    In a large mixing bowl add the kale and veggies, we used tomatoes and cucumber.

    Leave the avocado slices on the side.

    Add the veggie wrap fillings to a bowl with the dressing and mix leaving the avocado on the side for now.

    Add the hemp seeds and creamy cashew dressing to the bowl and mix the wrap fillings together.

    Note: If meal prepping for the week then leave the dressing on the side.

    Add the avocado slices to the tortilla wrap.

    Add the avocado slices to the tortilla wrap.

    Adding the prepared kale veggie filling the the wrap.

    Add the kale and veggies tossed in the dressing to the wrap.

    Add your choice of plant-based protein to the wrap.

    Top with your choice of protein, we are topping or vegan wrap with our slabs of blackened tofu.

    How to wrap the tortilla:

    How to roll your vegan tortilla wrap - step 1.

    Fold in the sides of the tortilla.

    How to roll your vegan tortilla wrap - step 2.

    Fold down the top side of the tortilla.

    How to roll your vegan tortilla wrap - step 3.

    Then start to roll the tortilla and at the same time press the ingredients into the wrap with your fingers as your roll.

    How to roll your vegan tortilla wrap - step 4.

    Roll the tortilla until completely wrapped and leave the loose side on the bottom or else it will unfold.

    Cut the veggie wrap in half if you desire and enjoy!

    Video

    Storage

    If storing leftovers consume the dressed veggies/kale within 1 day.

    If meal prepping, do not dress the veggies until you are ready to consume or build your wrap. Once the wrap is built I recommend consuming it within 1 day or less.

    If making the wrap for lunch, assemble it the night before or the morning of.

    Store the ingredients, veggies, protein, and dressing, in separate airtight containers until ready to consume.

    Prepare the avocado fresh or make an avocado mash and add lime or lemon to keep the avocado fresh - this will last 1-2 days.

    FAQ

    Can you eat kale raw?

    Yes, kale can be eaten raw and actually has better nutritional value when eaten raw compared to cooking. We recommend massaging kale before eating to make it less chewy and easier to digest.

    More Lunch Recipes

    Recipe

    blackened tofu recipe

    Healthy High Protein Vegan Kale Wrap

    Heal Farmacy
    A healthy vegan wrap loaded with massaged kale, avocado slices, veggies, and your choice of protein, like this high-protein blackened tofu recipe.
    PRINT
    Prep Time 10 minutes minutes
    Total Time 10 minutes minutes
    Course Dinner, Lunch
    Cuisine Gluten-Free, Vegan, Wrap
    Servings 4 wraps

    Ingredients
      

    • 8-16 slabs blackened tofu or protein choice
    • 4 tortilla wraps
    • 1 avocado slices
    • 1 bunch curly kale
    • 1 cucumber diced
    • 1 tomato diced
    • ¼ cup hemp seeds
    • ¼ cup creamy dressing

    Instructions
     

    • Prepare your choice of protein and dressing ahead of time.
    • Prepare the veggies, by washing and cutting, preferable smaller bitesize pieces.
    • Remove the stems from the kale and tear the leaves into small to medium size pieces and massage the kale.
    • In a large mixing bowl add the veggies (kale, tomato, cucumber, any additions), hemp seeds and dressing to the bowl and mix together.
    • Assemble the wrap by adding the avocado slices, dressed veggies mix, and choice of protein.
    • The wrap the tortilla by folding in the sides, rolling the tortilla until completely wrapped. Cut in half and enjoy!
    Did you try this recipe?Tag @healfarmacy on Instagram or hashtag #healfarmacy!
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