Eat Well Recipe: Tempeh "Bacon" & Greens Breakfast Wrap

 

Tempeh "Bacon" & Greens Breakfast Wrap

Tempeh "Bacon" & Greens Breakfast Wrap

This plant-based wrap replaces refined tortillas with nutrient-dense greens, offering a savoury, high-protein start to the day that supports metabolic health.

Ingredients

  • 4 oz Tempeh, thinly sliced
  • 1 tbsp Low-sodium tamari or soy sauce
  • ½ tsp Smoked paprika
  • 2 large Collard green leaves (stems trimmed flat)
  • ½ Avocado, sliced
  • ¼ cup Shredded carrots or micro-greens
  • 1 tsp Olive oil

Instructions

  1. Marinate: Toss tempeh slices with tamari and smoked paprika.
  2. Sear: Heat oil in a skillet over medium heat. Brown tempeh for 3–4 minutes per side until crisp.
  3. Prep Leaf: Lay collard leaves flat. If the central rib is thick, shave it down with a knife so the leaf remains flexible.
  4. Assemble: Place tempeh, avocado, and vegetables in the centre of each leaf.
  5. Roll: Fold in the sides and roll tightly like a burrito. Secure with a toothpick if needed.


Tips for Success

To optimise this meal for diabetes prevention, focus on the high fibre content of tempeh and collard greens, which significantly slows the digestion of carbohydrates and prevents glucose spikes. Tempeh is a fermented soy product that may improve insulin sensitivity and gut health. Using collard leaves as a wrap effectively eliminates the refined flour and high-glycemic impact of traditional wraps or bread. Ensure the use of low-sodium tamari to manage blood pressure, and rely on the healthy monounsaturated fats in avocado to increase satiety, helping to reduce overeating throughout the day.


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This content is NOT a substitute for professional medical advice, diagnosis, or treatment.

  • Consult Your Healthcare Provider: Always seek the advice of a qualified physician, registered dietitian, or other health professional with any questions you may have regarding a medical condition, diet plan, or before starting any new eating regimen.
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