Corn Free, Dairy Free, Egg Free, Vegan, Vegetarian

598 Calories | 29g Protein | 35g Carbs | 41g Fat | 9g Fiber

20 minutes | 2 servings

Finding a satisfying lunch during menopause can be a real challenge. Too heavy and you're napping at your desk. Too light and you're raiding the vending machine by 3PM. Enter the Buffalo Tempeh Wrap. It’s a 20-minute miracle that's substantial enough to keep you going but won't leave you in a food coma when you've got afternoon meetings to survive.

DOWNLOAD RECIPE • No Email Required

GET RECIPE OF THE DAY EMAILS • One Recipe, Every Day. No Pop-Up Ads. No Life Story.

JOIN FORK THAT KITCHEN CLUB • Where Diet Culture Goes to Die.

The Spicy, Satisfying Lunch for Menopause

This wrap delivers serious flavor. We're talking crispy, smoky tempeh coated in tangy hot sauce, wrapped up with creamy avocado, crunchy romaine, and cooling vegan ranch. Easy, filling, and packed with nutrition AND flavor.

When Your Taste Buds Are Doing Weird Things

Menopause has a charming way of messing with your taste preferences. Foods you loved suddenly taste like cardboard. Your sense of smell becomes weirdly heightened. Food textures suddenly matter. It's delightful. /sarcasm

This wrap works because it hits multiple flavor notes at once. The buffalo sauce brings heat and tanginess that makes even the dullest taste buds come alive. The ranch adds cooling creaminess. The avocado provides richness without being heavy. And the tempeh adds a satisfying, slightly nutty flavor.

Quick Enough for Even the Worst Brain Fog Days

Twenty minutes from start to finish, with ingredients you can actually remember to buy or may already have in the house. The tempeh gets tossed in oil and spices, pan-fried until crispy, then brushed with hot sauce. That's it. Three steps, none of which require you to remember complex techniques or precise measurements. Season with garlic powder, smoked paprika, salt, and pepper. Done.

Protein That Actually Sticks with You

Here's where tempeh really shines. Tempeh is fermented soybeans so it's a plant-based protein that has some serious staying power. At 29 grams of protein per serving, this wrap delivers enough protein to keep appetite ups and down to a minimum. Unlike some plant-based options that leave you hungry an hour later, tempeh has substance.

The whole wheat tortilla adds more fiber, and the avocado brings in healthy fats. Together, they create a meal that's balanced enough to keep your energy relatively stable. No sugar crashes that have you stalking the vending machine in the lunchroom.

Storage & Mela Prep

While the recipe is best eaten fresh, the components keep well separately, which means you can prep ahead and assemble on days when you're just trying to get through the day.

The tempeh stays good in the fridge for up to two days once cooked. The vegan ranch dressing keeps for a week. You can chop your romaine and keep it crisp in the fridge (I highly recommend getting one of the veggie keepers). Then when lunchtime rolls around and you realize you forgot to eat breakfast (again), you can throw this together in five minutes.

During the menopause transition your appetite is often dictated by how you're feeling on any given day. Some mornings you wake up ready to conquer the world. Other mornings you’ve already conquered three outfit changes because your internal thermostat is broken. Having grab-and-go options that don't sacrifice flavor or nutrition is priceless on these days.

Heat You Can Customize

The hot sauce situation in this recipe is entirely adjustable, which is something hot flashes are paying attention to even if you’re not. Some days you want all the spice. Other days, even black pepper feels aggressive.

The ranch helps temper the heat, creating balance instead of assaulting your taste buds, but you can’t unspicy something. So, add a little and see where you’re at that day. If a tablespoon doesn’t trigger a hot flash that day, then maybe one or two more may be safe. But if you’re one of the lucky ones that doesn’t have hot flashes triggered by spicy foods, then by all means go for the full 3 Tbsp in the recipe right off the bat.

And if spicy food genuinely isn't working for you right now just swap the buffalo sauce for barbecue or a ginger-sesame glaze. The tempeh is your canvas. Make it work for wherever your body is at today.

The Bottom Line

This Buffalo Tempeh Wrap is a satisfying, flavorful, quick, and adaptable meal. It's high in protein and fiber, dairy free, and most importantly, easy to put together. Download the recipe today and add any missing ingredients to your shopping list.

It's Time to Enjoy Food Again

Want more recipes like this? I send one menopause-friendly recipe to your inbox every single day. No life story, no pop-up ads, just the forking recipe. Sign up to get the daily recipe email HERE.

Already subscribed? Check out Fork That Kitchen Club launching January 2026 featuring a searchable recipe vault, online group coaching, and virtual get-togethers. Get on the waitlist today!