Baked Tortilla Wraps

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.

Baked Tortilla Wraps Recipe

• Prep time: 10 minutes
• Cook time: 15 minutes
• Total time: 25 minutes
• Servings: 2

Ingredients

• 4 oz (115g) Tempeh, plain
• 1 tsp (5ml) Olive oil
• 3 tbsp (30g) Red onion, chopped
• 1/4 (approx. 1.7 oz / 50g) Green bell pepper, finely chopped
• 1 tbsp (15ml) Red wine vinegar
• 2 Soft flour tortillas (approx. 8-inch / 20cm diameter)
• 2 tbsp (32g) Natural peanut butter (creamy or crunchy)
• 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 4 oz (115g) of tempeh into thin, even strips to ensure they cook quickly and absorb the marinade.
3. Heat 1 tsp (5ml) of olive oil in a non-stick frying pan over medium heat; add 3 tbsp (30g) of chopped red onion and sauté until tender and translucent (about 2–3 minutes).
4. Add the 1/4 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 to create a well in the center, then lay the tempeh strips flat in the middle of the pan.
6. Pour 1 tbsp (15ml) of red wine vinegar directly over the tempeh strips; cook until the liquid evaporates and the tempeh is browned on both sides (flipping once), then mix the vegetables back in with the tempeh and remove from heat to cool slightly.
7. Lay one tortilla wrap flat on a clean surface or plate and spread 1 tbsp (16g) of peanut butter evenly across the center.
8. Spoon half of the warm tempeh and vegetable mixture onto the bottom third of the wrap, ensuring the filling stays about 0.5 inches (1.2 cm) away from the edges.
9. Fold the right and left sides of the tortilla inward toward the center, then roll the tortilla up tightly from the bottom to create a sealed burrito shape.
10. Repeat the assembly process with the second tortilla, the remaining 1 tbsp (16g) peanut butter, and the rest of the filling.
11. Place both Baked Tortilla Wraps seam-side down on the prepared baking sheet to prevent them from unrolling during cooking.
12. Bake in the preheated oven 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 for the Best Results

To ensure your Baked Tortilla Wraps come out perfectly crispy and flavorful every time, keep these chef-approved tips in mind:

1. Seal the Deal: Always bake your wraps seam-side down. The weight of the wrap presses the seam against the hot baking sheet, sealing it shut naturally so you don’t need toothpicks or messy egg washes.
2. Tame the Tempeh: If you find the flavor of tempeh slightly bitter, try steaming the block for 5–10 minutes before slicing and frying. This opens up the pores, allowing it to absorb the savory peanut butter sauce and vinegar marinade more effectively.
3. Don’t Overstuff: It is tempting to load up on fillings, but keeping the vegetable and tempeh mixture centered and leaving a border ensures the wrap rolls tightly. This helps achieve that perfect, mess-free, portable lunch.
4. Peanut Butter Choice Matters: Use drippy, natural peanut butter (100% peanuts) for the best texture. If your peanut butter is the thick, sugary kind, whisk it with a teaspoon of warm water before spreading to make it easier to work with.
5. Crispy Finish: For extra golden crispy tortilla wraps, lightly brush the tops with a tiny bit of olive oil or give them a quick spray of cooking oil before popping them into the oven.

Frequently Asked Questions (FAQ)

Can I make these wraps gluten-free? Yes! To make this a completely gluten-free recipe, simply swap the standard flour tortillas for certified gluten-free wraps (like brown rice or almond flour tortillas). Just be sure to warm them slightly before rolling, as gluten-free wraps can be prone to cracking.

Can I substitute the tempeh with another protein? Absolutely. If you aren’t a fan of tempeh, firm tofu is a great alternative for a quick plant-based dinner. Press the tofu first to remove excess water, then slice and fry it just like the tempeh. Chickpeas also work well for a soy-free option.

How do I store leftovers? These wraps are best eaten fresh for the crunch factor. However, you can store leftover baked wraps in an airtight container in the fridge for up to 3 days. Reheat them in a toaster oven or air fryer to restore the texture; avoid the microwave, as it will make the tortillas soggy.

Can I make this recipe in an air fryer? Yes, this works perfectly as an air fryer recipe. Cook the assembled wraps at 350°F (175°C) for 6–8 minutes. This is often faster than the oven method and results in super crispy baked wraps.

Conclusion

I hope you love these Baked Tortilla Wraps as much as I do! They are the ultimate proof that budget-friendly vegan meals don’t have to be boring or complicated. Whether you are meal-prepping high protein lunch ideas for the work week or looking for a quick plant-based dinner that the whole family will enjoy, this recipe delivers on all fronts. The combination of the tempeh and vegetable wrap filling with that rich, savory peanut butter sauce is truly satisfying.

If you give this dairy-free tortilla recipe a try, don’t forget to leave a comment below. I’d love to hear how your crispy tortilla wraps turned out or if you tried a different easy tempeh marinade twist!