Published on: July 29, 2026
Blood Sugar Friendly
Omega-3 Rich
Ingredients
Tofu
200
gram
Broccoli
2
cup
Wrap, whole grain
2
piece
Oil, olive
1
tablespoon
Garlic
2
clove
Lemon juice
1
teaspoon
Black pepper
0.5
teaspoon
Salt
0.25
teaspoon
Instructions
1
Steam or lightly sauté the broccoli florets until tender-crisp, about 5-7 minutes. Set aside to cool slightly.
2
Dice the tofu into small cubes and sauté in olive oil with minced garlic over medium heat until lightly golden, about 5 minutes.
3
Season tofu with lemon juice, salt, and black pepper to taste.
4
Lay out the whole grain wraps and divide the tofu and broccoli evenly across the center of each.
5
Fold in the sides of the wrap and roll tightly from the bottom to enclose the filling.
6
Serve immediately or wrap in foil for a portable meal.
Nutrition
260 kcal
Calories
24 g
Protein
58 g
Carbohydrates
7 g
Fiber
3 g
Sugar
16 g
Fat
3 g
Saturated fat
0.6 g
Salt
Why this recipe fits you
- Rich in fiber from broccoli and whole-grain wraps.
- Includes plant-based protein (tofu) and polyphenol-rich vegetables.
- Balanced with protein, fiber, and healthy fats for steady energy.
88%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Your Microbiome Match
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FAQ
Is this tofu broccoli wrap suitable for a blood sugar friendly diet?
Yes. It pairs plant-based protein with fiber from broccoli and whole-grain wraps to help provide steady energy. Individual needs can vary.
How many servings does this recipe yield?
2 servings.
Can I prepare this in advance?
You can cook the components ahead (tofu and broccoli) and assemble before eating. Wraps may become soggy if made too far ahead; store components separately in the fridge for up to 2 days.
Can I swap broccoli for another vegetable?
Yes—other veggies like cauliflower, bell pepper, or leafy greens work well.
Are these wraps gluten-free?
The recipe uses whole-grain wraps and contains gluten. For a gluten-free version, use certified gluten-free wraps.
Is this vegan-friendly?
Yes, it's plant-based and dairy-free.
What nutrients does this provide?
Protein from tofu, fiber from broccoli and wraps, plus vitamins and polyphenols from broccoli; olive oil adds healthy fats.
Can I adjust the protein amount?
Yes. You can use more or less tofu as desired, keeping balance with wraps and veggies.
How should I store leftovers and can I reheat?
Store in an airtight container in the fridge for up to 2 days. Reheat the filling in a pan or microwave before assembling in the wrap, or eat cold.
Does it contain any common allergens?
Contains soy (tofu) and garlic; check wrap ingredients for gluten or other allergens.
Reviews
1
8.0/10
Average rating
·
1
Sofia Almeida
I love that this wrap uses simple, whole ingredients and comes together quickly. The lemon and garlic on the tofu sound like a nice bright touch, and steaming the broccoli keeps it light. It's a handy option for a lunch that feels satisfying without being heavy. I'd probably add a bit more seasoning, but overall it looks like a great everyday meal.
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