Lunch

Turmeric Tofu Scramble Gluten-Free Wrap

Name: Turmeric Tofu Scramble Gluten-Free Wrap
Prep time: 15 min
Total time: 15 min
Yield: 1 serving
Ingredients: 150 g Firm tofu; Half a teaspoon Ground turmeric; 1 tbsp (5 g) Nutritional yeast; 1 tsp (5 g) Olive oil; 40 g Spinach; 60 g Cherry tomatoes; 1 wrap, about 60 g Gluten-free wrap; 40 g Avocado; A few shakes Hot sauce; A lot Black pepper; To taste Salt

Tofu crumbled and fried with turmeric and nutritional yeast, rolled into a gluten-free wrap with spinach, tomato, avocado and hot sauce. 28 g of protein for 520 kcal.

Calories: 520kcal
Protein: 28g
Fat: 29g
Carbs: 37g

Per serving, makes 1. 15 minutes of work. Published 8 September 2026.

Allergens

Soya

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Firm tofu150 g
Weighed after pressing. Silken tofu is about half the calories and protein.
Ground turmericHalf a teaspoon
Nutritional yeast1 tbsp (5 g)
Olive oil1 tsp (5 g)
Spinach40 g
Cherry tomatoes60 g
Gluten-free wrap1 wrap, about 60 g
Avocado40 g
Flesh only. Half a medium avocado is about 70 g.
Hot sauceA few shakes
Black pepperA lot
SaltTo taste

Method

Crumble the tofu with your hands into pieces the size of scrambled egg curds. Do not press it first; the water helps it steam.
Heat the oil in a non-stick pan, add the tofu, turmeric, nutritional yeast, salt and a lot of pepper, and fry over a high heat for six minutes, stirring, until the water has cooked off and the edges are catching.
Throw in the spinach and halved tomatoes for the last minute until the spinach wilts.
Warm the wrap, spread the avocado over it, spoon on the scramble, shake over the hot sauce and roll.

Worth knowing

Turmeric is colour and nutritional yeast is the savoury note. Neither adds anything worth counting; the flavour is in the salt and pepper.
Dairy, egg and gluten are all absent here, and it still reaches 28 g of protein because the tofu is 150 g.

Other lunch recipes that share ingredients with this one, or every lunch between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.