If you are looking for a lunch that hits the sweet spot between nutritious and comforting, you have to try these Baked Tortilla Wraps. They have quickly become my go-to solution for busy afternoons when I crave something savory but don’t want to spend hours in the kitchen. With golden, crispy edges and a creamy, savory peanut-tempeh filling, this dish proves that eating on a budget—only $1.29 per serving!—doesn’t mean sacrificing flavor. Whether you are new to cooking tempeh or a long-time fan, this simple method will change the way you look at wraps.
Ingredients
• Tempeh, plain: 4 oz / 115g
• Olive oil: 1 tsp / 5ml
• Red onion, chopped: 3 tbsp / 30g
• Green bell pepper, finely chopped: 1/4 pepper, approx. 1.7 oz / 50g
• Red wine vinegar: 1 tbsp / 15ml
• Soft flour tortillas, 8-inch / 20cm: 2
• Natural peanut butter: 2 tbsp / 32g
• Cooking spray: for the baking sheet
Instructions
1. Preheat your oven to 350°F / 175°C and lightly grease a standard baking sheet with cooking spray.
2. Slice the tempeh into thin, even strips to ensure they cook quickly and absorb the marinade.
3. Heat olive oil in a non-stick frying pan over medium heat; add chopped red onion and sauté until tender and translucent, about 2–3 minutes.
4. Add the chopped green bell pepper to the pan and cook for another 1–2 minutes until slightly softened but still crisp.
5. Push the onion and pepper mixture to the outer edges of the pan, then lay the tempeh strips flat in the center.
6. Pour red wine vinegar directly over the tempeh strips; cook until the liquid evaporates and the tempeh is browned on both sides, flipping once. Mix the vegetables back in and remove from heat.
7. Lay one tortilla flat and spread 1 tbsp of peanut butter evenly across the center.
8. Spoon half of the warm tempeh and vegetable mixture onto the bottom third of the wrap, leaving a small border.
9. Fold the right and left sides of the tortilla inward, then roll the tortilla up tightly from the bottom to create a sealed burrito shape.
10. Repeat the assembly process with the second tortilla and remaining filling.
11. Place both wraps seam-side down on the prepared baking sheet.
12. Bake for 15 minutes, or until the tortillas are golden brown and heated through.
Nutritional Information
• Based on 1 serving (1 wrap)
• Calories: 293 kcal
• Total Fat: 17g
• Carbohydrates: 22g
• Protein: 16g
• Fiber: 4g
• Sugar: 2g
• Sodium: 93mg
Pro Tips
• Always bake wraps seam-side down. The weight of the wrap presses the seam against the hot baking sheet, sealing it shut naturally.
• To reduce tempeh’s natural bitterness, steam the block for 5–10 minutes before slicing and frying. This helps it better absorb marinades and sauces.
• Avoid overstuffing the wraps and leave a border around the filling to ensure they roll tightly and don’t burst during baking.
• Use a drippy, natural peanut butter for the best texture. If yours is thick, whisk it with a teaspoon of warm water to make it more spreadable.
• For an extra golden, crispy finish, lightly brush the tops of the wraps with olive oil or use cooking spray before popping them into the oven.
FAQ
Q: Can I make these baked wraps soy-free
A: Yes, you can. Since tempeh is soy-based, you’ll need a substitute. For a soy-free, high-protein option, try using an equal amount of mashed chickpeas or lentils. Sauté them with the vegetables until warmed through. Note that the texture will be different, but still delicious.
Q: Is this baked wrap recipe a good source of plant-based protein
A: Definitely. Each wrap contains 16 grams of protein, primarily from the tempeh and natural peanut butter. This makes it a very satisfying and filling vegetarian meal that’s perfect for lunch or a light dinner.
Q: How do I store and reheat leftover wraps
A: For best results, store leftover wraps in an airtight container in the refrigerator for up to 3 days. To reheat and restore their crispiness, place them in an oven or air fryer at 350°F / 175°C for 5-7 minutes. We don’t recommend microwaving, as it can make the tortilla soggy.
Q: What other vegetables work well in this recipe
A: Feel free to customize with your favorite veggies. Sliced mushrooms, shredded carrots, corn, or a handful of spinach (added at the very end of sautéing) are all excellent additions. Just be careful not to overstuff the wrap to ensure it rolls and bakes properly.
