Mediterr-Asian Tofu Scramble Freezer Wraps

This large-batch recipe for tofu scramble wraps is ideal for the busy lifestyle: set aside an hour to throw them together over the weekend, pop them in the freezer, and you have a five-minute meal for weekday mornings, or evenings when you don’t have time to make dinner. Healthier than fast food and more delicious than skipping breakfast, it’s freezer recipes like this that refute that worn-out old excuse, “I don’t have time to be healthy -” which I’m sure none of you reading this ever make anyway! 🙂

What the heck is Mediterr-Asian? It’s what I decided to call this delightful fusion of a myriad of different flavors: tofu flavored with soy sauce and Chinese 5 Spice, tossed together with steamed veggies and mixed with hummus, hearty brown rice, and artichoke hearts, all contained within a nourishing whole wheat pita wrap for your storing and dining convenience.

Asian Mediterranean pita wrap tofu scramble wrap frozen

Some of the flavors here are Asian, some may hail from its neighbor the Middle East, and most are probably just the misguided American version of various once-distinguishable cultural dishes that have been moulded into the mish-mosh of cultures and flavors that has become a unique culture in its own right. So please forgive me for using grocery-store soy sauce – admittedly, it would have tasted better with some authentic sauce from an Asian market, but the point of this recipe is convenience so just use whatever you have on hand!

And now, for the recipe:

Mediterr-Asian Tofu Scramble Wraps

Tofu scramble recipe based on recipe from

makes 8 wraps

freezer tofu scramble pita wrap


  • 1 block uncooked tofu (I used Azumaya brand extra firm tofu)
  • 1 tbs Earth Balance Original or Whipped
  • 1 tbs soy sauce (or your favorite Asian sauce)
  • 1/2 tsp Chinese 5 Spice
  • 3 cups frozen vegetables (I used a blend of broccoli, red peppers, mushrooms, and onions)
  • 2 tbs water
  • 2 whole artichoke hearts
  • 1/4-1/2 of an avocado (I used 1/4 but could hardly taste it in the wraps – I recommend using more if you like avocado)
  • 1 cup cooked brown rice
  • 1/2 cup hummus (I used Eating Right brand Artichoke Spinach Hummus)
  • 8 whole wheat pita pockets (I used Sara Lee brand)


First, make the tofu scramble: Drain water out of tofu container. In a large bowl, break the tofu up into little pieces with a fork. Crumble it into tiny morsels.

Add soy sauce and Chinese 5 Spice. Mix well.

Place Earth Balance on a large pan. Turn heat to high until Earth Balance melts, to coat the pan. Then pour tofu on surface of pan. Cook for 3-5 minutes.

Place tofu scramble in large bowl and set aside.

Next, steam the frozen vegetables: follow directions on package to cook frozen vegetables (I used the microwave, added two tablespoons of water, and cooked for several minutes until vegetables were cooked through and somewhat soft.)

Now, mix it all together: draining any water out of the veggies, pour them into the bowl with the tofu. Stir.

Stir in the brown rice.

Pull artichoke hearts apart, into little leafy pieces, and cut up the centers of the hearts with a knife into several morsels. Add these into the mixture as well.

Chop up the avocado into little bits. Add these in. Mix.

Add hummus, mixing well.

After you have mixed together all the filling ingredients, it’s time to wrap it up: Pull four perforated pita rounds into eight pockets, and open them up.

Stuff each one to the brim with filling. Try to distribute the filling evenly among the pita pockets.

They can be consumed immediately, warm. If you would like to freeze some (or all), follow these storage instructions: Wrap in aluminum foil or brown paper (or some other eco-friendly alternative I haven’t thought of?). Label if desired. Place in freezer.

To reheat: remove wrapping. Place wrap on microwave-safe place. Microwave for two minutes or until heated through. Enjoy warm.

NOTE: I found it was hard to heat the wraps evenly – the center wanted to stay frozen while the outer edges were piping hot! If you warm it enough to cut it and cut it into smaller pieces, it will be easier to warm the whole thing to an even temperature from there.

You Might Also Like:

DIY Frozen Burritos – Broccoli, Cheddar, and Black Bean

freezer burrito diy black bean broccoli cheddar brown rice sweet potato


One response

  1. Good idea. I have no room in the freezer. But it’s still a good idea.

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