Grilled Tofu and Avocado Collard Green Wraps – High Protein Low Carb
Have you ever craved something healthy, refreshing, and packed with plant-powered protein but didn’t want to compromise on flavor? I remember that craving all too well. It was one of those long, hot summer afternoons when I wanted something light but still filling.
After rummaging through my fridge, I saw my trusty block of tofu, a perfectly ripe avocado, and some fresh collard greens, and inspiration struck—Grilled Tofu and Avocado Collard Green Wraps.
That day, these wraps became my go-to for a high-protein, low-carb lunch, and I’m excited to share this easy recipe with you.
Ingredients
These ingredients are simple, versatile, and all easily found in your pantry or local store. Feel free to substitute to your liking:
- Collard Green Leaves (4 large leaves)\
(substitute: kale or romaine if you prefer softer greens) - Tofu (1 block, firm or extra firm)
- Pressed and cut into strips
- Avocado (1 large, sliced)
- Olive Oil (1-2 tbsp)
- Lemon Juice (1 tbsp)\
(or substitute with lime juice for a tangier flavor) - Garlic Powder (1/2 tsp)
- Cumin Powder (1/2 tsp)
- Smoked Paprika (1/2 tsp)
- Soy Sauce (2 tbsp)\
(use tamari for gluten-free) - Salt and Black Pepper (to taste)
- Optional Toppings:
- Red onion slices
- Shredded carrots
- Hummus or tahini drizzle
Instructions
Follow these simple steps to create your high-protein, low-carb wrap:
- Prepare the Tofu: Press the tofu to remove excess water (this helps it grill nicely). Cut it into strips about ½ inch thick.
- Marinate: In a bowl, mix together the olive oil, soy sauce, garlic powder, cumin, and smoked paprika. Add the tofu strips to the bowl, ensuring each piece is coated with the marinade. Let it sit for about 10-15 minutes for extra flavor.
- Grill the Tofu: Heat a grill pan over medium heat. Add the tofu strips and grill for 4-5 minutes on each side until they have a beautiful char and are crispy on the edges.
- Pro Tip: Don’t crowd the grill pan! This ensures each piece gets that crispy edge we all love.
- Prepare the Collard Greens: While the tofu is grilling, rinse the collard green leaves and pat them dry. Trim the thickest part of the stem so the leaves are more flexible and easier to wrap.
- Assemble the Wraps: Lay the collard green leaves flat. Place grilled tofu strips in the center, add sliced avocado, and any optional toppings like shredded carrots or red onion.
- Wrap It Up: Fold in the sides of the collard leaves, then roll from the bottom up, like a burrito. Secure with a toothpick if needed.
- Serve and Enjoy: Squeeze a little lemon juice over the wraps before serving for a burst of freshness.
Storage Tips
- Fridge: These wraps can be stored in an airtight container for up to 2 days in the fridge. If making ahead, consider storing the tofu and avocado separately and assembling just before eating to maintain freshness.
- Reheat: Grilled tofu can be reheated in a skillet for a couple of minutes or eaten cold.
Customization Ideas
- Spicy Kick: Add sriracha or chili flakes to the tofu marinade.
- Extra Creamy: Spread some hummus or tahini sauce onto the collard green leaves before adding the tofu.
- More Veggies: Thinly sliced bell peppers, shredded cabbage, or cucumber would add a great crunch.
Nutritional Information
| Nutrient | Per Wrap (approx.) |
|---|---|
| Calories | 220 |
| Protein | 12g |
| Carbohydrates | 10g |
| Fat | 16g |
| Fiber | 6g |
| Net Carbs | 4g |
Pro Tips for Perfect Wraps
- Tip #1: When grilling tofu, patience is key! Let the tofu cook undisturbed for the first 4-5 minutes on each side so it develops that nice char.
- Tip #2: Use large collard green leaves and trim the stem well to avoid tearing when wrapping.
- Tip #3: For extra protein, consider adding some edamame or chickpeas to the filling.
Frequently Asked Questions (FAQs)
1. Can I use another leafy green if I can’t find collard greens?
Absolutely! Kale or romaine work well, but collard greens are ideal because of their size and sturdiness.
2. How do I make the tofu extra crispy?
Make sure to press the tofu well and avoid flipping too often during grilling. A cast iron grill pan can also help achieve that crisp texture.
3. Are these wraps freezer-friendly?
Not quite. The collard greens would lose their texture, but you can freeze the grilled tofu and thaw it when needed.
Let’s Get Wrapping!
I hope you enjoy these Grilled Tofu and Avocado Collard Green Wraps as much as I do. They’re a perfect balance of fresh, creamy, and savory, all while being high in protein and low in carbs—just what you need for a healthy, satisfying meal.
