This high-protein tofu burrito recipe features Southwestern-inspired seasonings, seasoned and simmered tofu with chickpeas, salsa verde, and arugula. The tofu filling and burritos are versatile and both freeze well, making them perfect for meal prep!
If you're looking for a high-protein vegan meal, this tofu burrito is the perfect option! It's made with both tofu and chickpeas, resulting in a protein-packed filling.
The method used to make the tofu burrito filling is very similar to making a tofu scramble. The filling is flavored with classic taco seasonings and a flavorful base of sauteed onion, tomato, and green pepper.
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Recipe highlights
- Flavors: The tofu scramble-style filling is seasoned with my go-to low-sodium taco seasoning, which uses chili powder, paprika, and oregano. It is distantly inspired by Chipotle's sofritas and uses similar seasonings to my vegan tofu chorizo.
- Great for meal prep: The tofu filling keeps well in the fridge and the tofu burritos freeze well.
- High-protein: With 27 grams of protein per burrito, this recipe is an easy way to add a big serving of plant-based protein to mealtime.
- Versatile: This is a pretty simple burrito that's made with greens, avocado, and salsa verde. Feel free to add additional sauteed vegetables like zucchini or mushrooms, and a scoop of sour cream or shredded cheese.
Ingredients
- Tofu: Extra-firm tofu is recommended, but you can also use firm or super-firm tofu if that's what you have on hand. Tofu is the main protein source in the burrito and it absorbs the seasonings and flavors of the sauce well.
- Chickpeas add extra protein and make the burrito more filling. Pinto beans or black beans would also work well here.
- Green bell pepper and yellow onion are sautéed to create a flavorful base for the burrito. Feel free to use red or orange bell pepper for a sweeter flavor. Red onion or white onion can be used in place of yellow onion.
- Taco seasonings: While you could just use a store-bought packet of taco seasoning or your own homemade taco seasoning, the combination of spices used in these tofu burritos features cumin, chili powder, oregano, paprika, and smoked paprika.
- Tomato paste and diced tomato add extra depth and acidity to the filling. I use one tomato on the vine, which yields about 1 cup of diced tomato. Roma tomatoes also work well here.
- Vegetable broth is added at the end of the cooking process so that the tofu can simmer and absorb the seasonings.
How to make
Tofu burritos are all about the filling, which is made up of sauteed vegetables and a handful of Southwestern-inspired seasonings. You will need a medium or large skillet to make this recipe.
Start by heating a large skillet over medium heat. Drizzle with a neutral oil like canola oil or light olive oil.
Once hot, add the onion, peppers, diced tomato, and salt. Cook for just 6 to 8 minutes, until the onion is translucent and the tomato is broken down.
Stir in the minced garlic and tomato paste. Continue sautéing until the garlic is aromatic and golden.
Cooking the tomato paste enhances and deepens its naturally rich flavor. Stir consistently to keep the tomato paste and garlic from burning.
If needed, deglaze the pan with a splash of vegetable broth. Use your hands to crumble the tofu into the pan. Stir in the seasonings and vegetable broth.
Reduce to a gentle simmer over medium-low heat. Cover and simmer for 10 minutes. This allows the tofu to absorb some of the flavor from the seasonings.
Remove the lid and continue cooking for an additional 5 minutes to thicken the sauce and further concentrate the flavors.
To assemble the tofu burritos, add ½ cup of the filling to each tortilla, along with a handful of arugula, sliced avocado, and a scoop of salsa verde.
Expert tips
- The tofu does not need to be pressed: While I do recommend pressing tofu in most cases, you don't need to press the tofu for these burritos. This is for a few reasons. First, the goal is a saucy filling, as opposed to dryer tofu cubes. Secondly, the ideal texture here is ground tofu consistency, like a lot of classic burritos have. Unpressed tofu is usually a little more crumbly than pressed tofu, and in this case, that's okay!
- For a drier filling, simply press the tofu for 10 minutes before cooking it or continue simmering for an additional 5 to 10 minutes to evaporate off the liquid. This will also cause the tofu to brown.
- Spice: These tofu burritos are not spicy, but as someone who enjoys spicy food I recommend adding a jalapeño or serrano pepper along with the garlic if you prefer a bit of heat.
- The tofu filling also works well in tacos, black bean enchiladas, and sweet potato black bean quesadillas.
- Feel free to add brown rice, white rice, quinoa, or another grain to the burritos to make them even more filling.
Storage tips
Leftovers: I recommend assembling the tofu burritos as you are ready to eat them so that they don't become soggy in the fridge. Leftover tofu filling is best within 3 to 4 days and should be kept refrigerated in a closed container.
To freeze the burritos, wrap them tightly in plastic wrap or foil and store them in a freezer-safe bag or container. Freeze for up to 3 months. Remove the plastic wrap or foil and reheat on a plate in the microwave.
To freeze the tofu filling only, transfer it to a freezer-safe container or bag and store it in the freezer for up to 3 months. Let thaw in the fridge overnight and reheat them in a pan on the stove or in the microwave.
Looking for similar recipes?
Want to learn more about how to cook tofu? Check out my tofu 101 guide for more tips and some of my favorite tofu recipes.
Did you try this recipe? You can leave a star rating in the recipe card or a review in the comments below. Or check out my cookbook and keep up to date with my YouTube, Instagram, TikTok, or newsletter!
Recipe
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Tofu Burritos (High-Protein)
Ingredients
For the Tofu Filling
- 14 ounce block extra firm tofu firm or super firm also works
- 1 tablespoon canola oil or other neutral oil
- 1 small sweet yellow onion diced
- 1 medium green bell pepper diced
- 1 cup diced tomato about 1 medium tomato
- ½ teaspoon salt
- 4 cloves garlic mined
- 2 tablespoons tomato paste
- 15 ounce can chickpeas drained and rinsed
- 2 tablespoons nutritional yeast optional
- 1 teaspoon chili powder
- 1 teaspoon dry oregano
- 1 teaspoon paprika
- ½ teaspoon cumin
- ¼ teaspoon smoked paprika
- ⅓ cup vegetable broth
Assembly
- 4 10-inch tortillas
- arugula, salsa verde, and avocado, for serving
Instructions
- Drain liquid from the tofu. Squeeze gently with a paper towel to remove some of the water. Set aside.
- Heat a large skillet over medium heat. Drizzle with canola oil. Once hot, add the diced onion, pepper, tomato, and salt. Cook for 6 to 8 minutes, until the onion is translucent and the tomato is broken down.
- Stir in the minced garlic and tomato paste. Continue sauteing until the garlic is aromatic and golden, about 2 minutes. Stir frequently to keep the tomato paste and garlic from burning.
- If needed, deglaze the pan with a splash of vegetable broth to remove any stuck on bits from the pan.
- Use your hands to crumble the tofu into the pan. Stir in the chickpeas, seasonings, and vegetable broth. Reduce to a gentle simmer over medium-low heat. Cover and simmer for 10 minutes to allow the tofu to absorb flavor from the sauce.
- Remove the lid and continue cooking an additional 5 minutes to thicken the sauce and further concentrate the flavors.
- To make the burritos, add a few slices of avocado and a handful of arugula to the center of a burrito. Top with a heaping ½ cup of tofu filling and a scoop of salsa verde. Fold the tortilla edges in and roll to make a burrito. Enjoy!
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Notes
- To freeze the burritos, wrap them tightly in plastic wrap or foil and store them in a freezer-safe bag or container. Freeze for up to 3 months. Remove the plastic wrap or foil and reheat on a plate in the microwave.
- To freeze the tofu filling only, transfer it to a freezer-safe container or bag and store it in the freezer for up to 3 months. Let thaw in the fridge overnight and reheat them in a pan on the stove or in the microwave.
- If you have leftover tofu filling, store it in the fridge for 3 to 4 days. Assemble burritos as you are ready to eat them.
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