Craving for a midnight meal or a post workout meal, and looking for a fresh, cool, balanced, and deeply nourishing without weighing you down. Try Tofu Yogurt-Dressed Buddha Wrap! It’s the wrap you make when you want something light yet satisfying, something quick yet thoughtful, something that reminds you that eating well can be incredibly simple.The magic begins with the dressing 🥗 just yogurt, mint, lemon, salt, and pepper. It’s the kind of combination that instantly wakes up the palate: creamy yet refreshing, tangy without being sharp, aromatic without being overpowering. When it hits the crisp greens, the shredded carrots, the cucumber slices, and the tender pieces of tofu, everything comes to life. The textures contrast beautifully 🤌soft, crunchy, creamy, cool, and each bite feels clean and vibrant.What’s special about this wrap is how it supports your body in the background. Tofu gives you plant protein without heaviness. Yogurt adds probiotics that soothe digestion. Mint cools the gut. Lemon brightens not just the flavor but also your metabolism. And the whole-grain tortilla ties it all together with steady, lasting energy.It’s the kind of meal you can enjoy after a workout, during a busy workday, or even at night when you want something wholesome but not heavy. It’s portable, refreshing, and incredibly adaptable ✅ food that keeps you energized without slowing you down. A wrap that feels generous yet clean, aligning perfectly with the everyday rhythm of Feast Big; Stay Fit.
Heat the tortilla in a dry pan for 10–15 seconds per side until soft. This prevents cracking when rolling.
1 pc Whole grain tortilla
Layer ½ cup spinach, ½ cup lettuce, ½ cup tofu strips, ¼ cup shredded carrot, ¼ cucumber, thinly sliced, 2 tbsp sliced onion in the center of the tortilla.
1/2 cup Tofu, 1/2 cup Spinach, 1/2 cup Lettuce, 1/4 cup Carrot, 1/4 cup Cucumber, 2 tbsp Onion
Drizzle the mint yogurt over the fillings.
Fold sides inward and roll from the bottom to form a tight wrap. Slice in half for easier eating.
Enjoy fresh for the best crunch and flavor. This wrap is portable, refreshing, and perfect for quick lunches or healthy snacks.
Notes
1️⃣ Choose the Right Tofu
Firm or extra-firm tofu works best for wraps because it holds shape.
Lightly press tofu for 5–10 minutes to remove excess water and improve texture.
For extra flavor, sprinkle tofu with salt + a pinch of cumin or paprika before layering.
2️⃣ Yogurt Swaps (For Diet Needs)
Low-fat yogurt for low-calorie or low-fat diets
Lactose-free yogurt for lactose intolerance
Coconut/soy/cashew yogurt for a vegan-friendly version
Add a touch of garlic powder to the dressing for more depth.
3️⃣ Make It Heartier
Add 2–3 falafel pieces for extra plant protein.
Add 3–4 slices grilled halloumi for a savory, chewy bite.
Add ½ cup cooked quinoa inside the wrap for extra bulk and fiber.
4️⃣ Add Crunch Without Calories
Use thin radish slices or shredded cabbage.
Crushed roasted nuts add richness 🌱 but use sparingly if keeping calories low.
5️⃣ Keep It From Getting Soggy
Make sure cucumber slices are patted dry.
Layer tofu and greens at the bottom, yogurt in the middle, to avoid soggy edges.
If packing for later, store the yogurt separately and drizzle right before eating.
6️⃣ Flavor Boosts
Add ¼ tsp sumac for tang.
Add ¼ tsp smoked paprika to tofu for warmth.
Add fresh dill or basil for aromatic layers.
Add 1 tsp pomegranate molasses (optional) for sweet-tart depth.
7️⃣ Gluten-Free Version
Simply use a gluten-free tortilla made of corn, millet, almond flour, or brown rice.
8️⃣ Perfect Pairings
Enjoy this wrap with:
A bowl of vegetable broth
A light lentil soup
A side of fresh fruit
Sparkling water with lemon
9️⃣ Great for Meal Prep
Chop veggies ahead; keep them refrigerated for up to 24 hours.
Make yogurt dressing fresh or the night before.
Only assemble when ready to eat to maintain freshness.
