• Cooking spray
  • 1 small red onion, chopped
  • 1 pound tofu (firm), mashed or finely chopped
  • 3 cups vegetables, chopped (ex: bell pepper, mushroom, tomato)
  • 2 garlic cloves, minced
  • 1 1/2 teaspoons cumin
  • 6 flour tortillas (preferably whole wheat)
  • 3/4  cup shredded low-fat cheddar cheese
  • 2 Tablespoons salsa
  • 2 Tablespoons nonfat plain yogurt or light sour cream
  • 1 tablespoon of cilantro (optional)
  • Salt and pepper to taste


  1. Heat a sauté pan to medium heat. Spray with cooking spray and sauté onions and garlic for 3 minutes.
  2. Add tofu crumbles  and cumin and cook until lightly brown(about 5 minutes). Add vegetables and cook about 3 minutes or until they become tender.
  3. Warm tortillas and fill each with 1/6 tofu  and vegetable mixture. Top each with 2 Tablespoons cheese, 1 Tablespoon salsa, 1 Tablespoon yogurt, and cilantro and roll into a burrito.

Chef Note: For a meaty texture, freeze the tofu ahead of time.  Thaw it in the refrigerator overnight before using and just be sure to drain as much water as you can before using.

6 Servings Calories Protein Fat Carbohydrate
1 burrito per serving 316 22g 12g 33g(8 g fiber)

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