High Protein Veggie Wraps

Welcome to your new weekly meal prep hero. These high-protein veggie wraps are what I make every Sunday when I want to set myself up for success throughout the week. They're packed with Mediterranean flavors - sundried tomatoes, kalamata olives, pepperoncini, and feta - that make eating healthy feel like an indulgence rather than a chore.

What makes these wraps so brilliant for meal prep is that they're baked after being assembled, which crisps up the tortilla and helps everything stay together. You're not dealing with a soggy wrap situation halfway through the week. Each wrap is loaded with an entire block of tofu and an entire can of black beans distributed across 4-6 wraps, so you're getting substantial protein in every single one.

I use two different spreads - red pepper hummus and pesto - alternating between wraps, or you can just choose your favorite and use that for all of them. The beauty of this recipe is that you make a big batch once, store them in the fridge wrapped individually, and then you have grab-and-go lunches or quick dinners ready throughout the week. They're delicious cold straight from the fridge or reheated for a few minutes.

The Mediterranean flavors in these wraps are what keep me coming back to this recipe week after week. The salty, briny combination of olives and pepperoncini with the sweet sundried tomatoes and creamy feta is just perfection. Every bite has so much flavor that you forget you're eating something healthy. These are what I reach for when I'm too busy or tired to cook but still want real food that tastes good and makes me feel good.

The protein foundation of these wraps comes from two sources: an entire block of tofu and an entire can of black beans. The tofu should be well-drained and pressed to remove excess moisture - this is crucial for texture and prevents watery wraps. You can crumble the tofu or cube it depending on your preference - I usually crumble it because it distributes more evenly. Season both the tofu and black beans generously with your favorite spices. This is where the flavor really builds, so don't be shy. I use garlic powder, onion powder, cumin, paprika, salt, and pepper on both.

For the Mediterranean toppings, you'll use sundried tomatoes (those oil-packed ones are perfect and add richness plus healthy fats), kalamata olives for their briny, savory bite, pepperoncini for a slight kick and tang that brightens everything up, and crumbled feta cheese for saltiness and creaminess. These ingredients transform a simple wrap into something that tastes like it came from a Mediterranean café. Don't skimp on these - they're what make the wraps special.

The spreads are what bind everything together and add moisture. Red pepper hummus brings a slightly sweet, smoky flavor plus additional protein and healthy fats, while pesto adds that classic basil-garlic punch and healthy fats from nuts and olive oil. You can use one or the other, or alternate like I do in the video. Both work beautifully, and alternating gives you variety throughout the week so you don't get bored eating the same thing every day.

And finally, you'll need large tortillas or wraps. Choose ones that are pliable and large enough to hold all these fillings without tearing. I prefer whole wheat tortillas for extra fiber, but any large tortilla works. Spinach or tomato wraps would be great too.

The key to these wraps is proper prep and assembly. Pressing the tofu well is crucial - I can't stress this enough. Excess moisture will make your wraps soggy and sad. Once pressed, you season it generously. The tofu itself is pretty bland, so it needs that seasoning to bring flavor to every bite.

The assembly-line method is the most efficient way to make these. Lay out all your tortillas and spread them all at once, then layer on the fillings assembly-line style. This makes the whole process much faster and more efficient than making them one at a time.

Baking at 425°F is what creates that crispy exterior while warming everything through and melting the feta slightly. The high temperature is important - don't be tempted to go lower or they won't crisp up properly. Twenty minutes is the magic number.

Once baked and cooled, wrap each one individually in foil or plastic wrap. This makes them easy to grab in the morning when you're rushing out the door. I label mine with the date and type of spread (hummus or pesto) so I know which is which. They stay fresh for up to 5 days in the fridge, though they rarely last that long in my house because they're so good.