Tofu Wraps – Hidden Vegetables


Tofu Wraps – Hidden Vegetables

Tofu Wrap

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This delicious vegan tofu wrap is perfect for a healthy lunch or a quick and easy weeknight meal. Marinated tofu with fresh veggies and a savory sauce wrapped up into an easy, plant-based, grab-and-go meal. Plus, they're easy to make gluten-free too!

Three marinated tofu wraps with spicy tahini sauce and veggies stacked on a plate.

If you're looking for a delicious and healthy meal that's quick and easy to make, these tasty tofu wraps are the answer! Packed with protein, fiber, and fresh vegetables, these wraps are perfect for a lunch or a light dinner. Plus, tofu provides a delicious and filling vegetarian meat alternative.

❤️ Why make this recipe

  • You can make up some marinated tofu ahead of time and have it on hand to make tofu wraps in minutes.
  • It's easy to make them gluten-free with GF tortillas or lavash.
  • Pack these wraps with healthy veggies or let your family build their own so that everyone is happy!

🧾 Ingredients and substitutions

  • Firm Tofu - drained and pressed. You can also use extra firm tofu or high-protein tofu. You can use baked tofu, breaded tofu, or deep-fried tofu in the wraps. I like to use simple marinated tofu for the most flavor.
  • Large Tortillas - or use lavash, spinach wraps, or pita bread.
  • Vegetables - use any veggies that you want. I like to use chopped kale, spinach leaves, shredded carrots, sliced cucumbers, cherry tomatoes, red onion, or sliced avocados.
  • Sauce - Drizzle your favorite sauce over the tofu and veggies. My favorites are spicy tahini sauce, garlic cilantro sauce, vegan buffalo sauce, spicy peanut sauce, or vegan honey mustard. Check out all of my vegan sauce recipes and choose your favorite.

🔪 Helpful tools

  • Frying Pan - or skillet to pan-fry the tofu. You can also bake, grill, or deep fry the tofu instead.

🥄 How to make tofu wraps

A full printable version of this recipe with ingredient measurements is available at the bottom of this post.

Make the marinated tofu

You can also use store-bought marinated tofu to omit this step and save a little time.

Step 1 - Drain and press a 14 oz container of the firm or extra firm tofu. Be sure to get out as much liquid as possible. Pat it dry, then cut it into small 1/2-inch-sized cubes.

Step 2 - Add soy sauce, molasses (or brown sugar), water, vinegar, and sriracha (optional) to a shallow dish. Stir well, and add pressed tofu.

Step 3 - Flip the tofu a few times to get it well coated in the marinade and allow it to sit for at least 15 minutes to soak it up. You can also store it in the fridge for up to 2 days and cook it at your convenience.

Step 4 - For extra crispy marinated tofu - dust your tofu with 5 tablespoons of cornstarch before frying.

Step 5 - Add 2 tablespoons of light olive oil to a skillet and turn the heat to medium-high. Once your pan is warm, add the marinated tofu and cook for about 2 minutes on each side until browned and crispy.

Marinated tofu being pan fried in a white skillet.

Make the tofu wrap

Step 7 - Warm tortillas on a dry skillet until they start to rise a little, flip and heat the other side.

Step 8 - Add 1/3 cup of tofu cubes to the center of the wrap. Then top with your choice of fresh veggies like cucumber, tomatoes, avocado, baby spinach, kale, and more.

Step 9 - Drizzle with your sauce of choice, (I like spicy tahini sauce or spicy peanut sauce) then wrap and serve.

Spicy tahini sauce drizzled over tofu and veggies to make a tofu wrap.

These wraps are also versatile – you can switch up the vegetables or add different seasonings to the tofu to make the recipe your own. And if you're short on time, you can even prepare the tofu ahead of time and assemble the wraps later.

👩🏻‍🍳 Pro Tips

  • Wait for your pan to heat up before you add your tofu. This will help the tofu not stick to the pan.
  • Make a double batch of marinated tofu to keep in the fridge so you can whip up these wraps in minutes or use it to toss on salads.

🥡 Storage

Refrigerate: These tofu wraps will keep well in the fridge for a day or two so you can make them ahead and use them for packed lunches.

Someone holding a tofu wrap with veggies and sauce on it.

🌟 More easy vegan sandwiches

  • Vegan Buffalo Chicken Sandwiches
  • BBQ Soy Curl Sandwiches
  • Tofu Egg Salad
  • Vegan Tuna Melt
  • Melty Vegan Grilled Cheese

📌 Be sure to follow me on Pinterest for new vegan recipes!

📋 Tofu wrap recipe

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Three vegan tofu wraps stacked on a blue plate.
Print Recipe

Tofu Wraps

Easy vegan tofu wraps with marinated tofu, veggies, and a savory sauce.
Prep Time20 minutes
Cook Time10 minutes
Total Time30 minutes
Course: Main Course
Cuisine: American, vegan
Keyword: marinated tofu wraps, tofu wrap
Servings: 4
Calories: 486kcal
Author: Monica Davis

Equipment

  • tofu press optional

Ingredients

  • 1 14 oz package firm tofu (or extra firm)

For the marinated

  • 2 tablespoons soy sauce (or Braggs Liquid Aminos or Tamari)
  • 2 tablespoons molasses or maple syrup, agave, or brown sugar
  • 1 tablespoon sesame oil
  • 2 teaspoons rice vinegar
  • 1 teaspoon sriracha or garlic chili sauce optional for spicy tofu

For pan frying

  • 5 tablespoons cornstarch optional
  • 2 tablespoons light olive oil

For the wrap

  • 4 large tortillas
  • 2 cups fresh veggies (carrots, kale, spinach, tomatoes, cucumbers, and avocadoes all work well.)

Sauce

  • 1/2 cup spicy tahini sauce or any dressing or sauce that you want.

Instructions

Make the marinated tofu

  • Drain and press a 14 oz container of the firm or extra firm tofu. Be sure to get out as much liquid as possible. Pat it dry, then cut it into small 1/2-inch-sized cubes.
  • Add soy sauce, molasses (or another sweetener), water, vinegar, and sriracha (optional) to a shallow dish. Stir well, and add pressed tofu.
  • Flip the tofu a few times to get it well coated in the marinade and allow it to sit for at least 15 minutes to soak it up. (You can also store it in the fridge for up to 2 days and cook it at your convenience.)
  • For extra crispy marinated tofu - dust your tofu with 5 tablespoons of cornstarch before frying.
  • Add 2 tablespoons of light olive oil to a skillet and turn the heat to medium-high. Once your pan is warm, add the marinated tofu and cook for about 2 minutes on each side until browned and crispy.

Assemble the tofu wraps

  • Warm tortillas on a dry skillet until they start to rise a little, flip and heat the other side.
  • Add 1/3 cup of tofu cubes to the center of the wrap. Then top with your choice of fresh veggies like cucumber, tomatoes, avocado, baby spinach, kale, and more.
  • Drizzle with your sauce of choice, (I like spicy tahini sauce or spicy peanut sauce) then wrap and serve.

Notes

  • Wait for your pan to heat up before adding your tofu. This will help the tofu stick to the pan.
  • Make a double batch of marinated tofu to keep in the fridge so you can whip up these wraps in minutes or use them to toss in a salad.

Worship: 1wrapped up | Calories: 486kcal | Sugars: 48g | Protein: 19g | Fat: 26g | Saturated Fat: 4g | Polyunsaturated Fats: 8g | Monounsaturated fats: 11g | Sodium: 844mg | Potassium: 427mg | Fiber: 8g | Sugar: 10g | Vitamin A: 4631IU | Vitamin C: 10mg | Calcium: 264mg | Iron: 4mg

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