Grilled Tofu Wrap
A satisfying grilled tofu wrap that delivers 31g of protein in just 373 calories. Perfect for meal prep and healthy lunch options.
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Macronutrient Breakdown
Ingredients
- whole wheat tortilla
- lettuce
- tomato
- firm tofu pressed
- soy sauce
- sesame oil
Instructions
- 1
Lay tortilla flat on a clean surface.
- 2
Layer ingredients in the center.
- 3
Roll tightly, tucking in the sides.
Nutrition Facts
About Grilled Tofu Wrap
A satisfying grilled tofu wrap that delivers 31g of protein in just 373 calories. Perfect for meal prep and healthy lunch options.
This lunch recipe provides a high amount of protein with 373 calories per serving.
This recipe requires some cooking experience but is straightforward to follow. The total preparation and cooking time is 19 minutes.
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Methodology & Nutrition Data Sources — Grilled Tofu Wrap
How we calculate Grilled Tofu Wrap nutrition facts: We estimate recipe nutrition from ingredient weights, per-100g food data, and the stated serving count. Values are planning estimates, not lab-tested nutrition labels, because brands, produce size, trimmed weight, and how much oil stays on the pan can change the final number.
- Calories (373 kcal/serving): Ingredient calories are summed for the full batch, then divided by 1 serving.
- Protein (31g): Protein grams come from the listed ingredients, not from a generic "healthy recipe" target.
- Carbohydrates (39g): Carbohydrate estimates include naturally occurring carbs in vegetables, grains, fruit, dairy, and sauces where applicable.
- Fat (15g): Added oil, butter, nuts, seeds, cheese, dressings, and fattier proteins can move this number materially.
- Fiber (5g): Fiber is estimated from whole-food ingredients and rounded to practical food-log precision.
- USDA FoodData Central
- NIH Dietary Reference Intakes (DRI)
- CDC Nutrition Research Data
- FDA Nutrition Facts Label Guidelines
- HHS/USDA Dietary Guidelines for Americans 2020–2025
Disclaimer: Nutritional values are estimates based on standard ingredient databases and may vary depending on specific ingredient brands, preparation methods, and portion accuracy. Individuals with medical conditions should consult a registered dietitian before making significant dietary changes.
Reviewed by Brazora Monk · Last updated June 10, 2026 · Nutrition data references USDA FoodData Central
Frequently Asked Questions
How many calories are in Grilled Tofu Wrap?
Grilled Tofu Wrap contains approximately 373 calories per serving, making it a moderate option for a healthy lunch.
Is Grilled Tofu Wrap good for weight loss?
Yes, Grilled Tofu Wrap can be part of a weight loss diet. With 373 calories and 31g of protein per serving, it helps keep you satisfied.
How much protein does Grilled Tofu Wrap have?
Grilled Tofu Wrap provides 31g of protein per serving, which is excellent for supporting muscle maintenance and satiety.
How long does it take to make Grilled Tofu Wrap?
Grilled Tofu Wrap takes about 12 minutes to prepare and 7 minutes to cook, totaling 19 minutes from start to finish.
Can I meal prep Grilled Tofu Wrap?
Yes, Grilled Tofu Wrap stores well in the refrigerator for 3-4 days in an airtight container.
What are the macros for Grilled Tofu Wrap?
Per serving: 373 calories, 31g protein, 39g carbs, 15g fat. This makes it a balanced lunch option.