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Easy Vegan Tofu Wrap Recipe

Last Updated on December 7, 2023

Sink your teeth into this easy and grilled vegan tofu wrap. An amazing tofu wrap that will send your taste buds on a flavor journey.

It’s made with crispy baked tofu, thinly sliced zucchini, and creamy avocado, all wrapped in a soft lavash bread or tortilla, and smothered in a spicy cilantro sauce.

It’s also a very flexible recipe. As you will know, you can add or substitute other healthy and fresh ingredients to suit your taste. I use other ingredients that are available to me as well.

This dish isn’t only healthy, it’s easy to make with simple ingredients, quick, portable, and most of all delicious.

So when you’re craving a quick meal or you need it to-go, this recipe is for you. Let’s see what’s in store for us!

Vegan Tofu Wrap Recipe – Why You’ll Love This Recipe

veggie lettuce wrap recipe
  • This is a healthy tasty version of a wrap that booms with flavor.
  • It’s a customizable easy vegan meal on the go. So if you’re in a hurry can change the ingredients and assemble the wraps in minutes for a stunning portable meal.
  • It’s cheap and affordable. Perfect for when you’re working on a tight budget.
  • Tofu, avocado, and zucchini are easily prepared and are easy to find.

Ingredients You Will Need For This Easy Tofu Vegan Wrap

caramelized tofu lettuce wraps
  • 2 pcs lavash bread (or large wheat tortillas) – This serves as the blanket for your vegan tortilla wraps. It’s a soft thin bread that’s easily found in groceries and supermarkets. You can also opt for gluten-free options.
  • 2 medium/250g zucchini – This veggie will add a hint of sweetness when cooked. It also has a few nutritional benefits for you.
  • 14 oz/400g firm tofu, drained and patted dry or pressed lightly – The protein source for this vegan tortilla wrap. It will have a crunchy or crispy texture as it will turn out as baked tofu later on. firm or extra firm tofu is needed for it to hold its shape.
  • 1 large/200g avocado – it adds richness and creaminess to the dish. It’s also a great and healthy superfood which we will discuss later on.
  • 2 tbsp/30ml olive oil – to coat the tofu and zucchini for cooking. this also adds a taste of richness.
  • ½ tsp/3g salt – for seasoning. As tofu doesn’t have a lot of flavor you need to season it lightly.
  • 4 tbsp/60ml spicy jalapeno cilantro sauce or chimichurri* – this adds a pleasant aroma to your food as you take each bite. It also packs a little bit of heat that just wakes up the dish.

How To Make These Wraps

tofu wrap
  1. Preheat the oven to 400° F/200 C. Line a grilling pan or baking sheet with foil or parchment paper for easy cleanup. Trim the ends off the zucchini. Slice lengthwise into ½”/12mm slices and slice the tofu into ½”/12mm slices.
  2. Lay out tofu and zucchini on the grilling pan. Drizzle both sides of every slice with olive oil and sprinkle with salt. Bake for 10-12 minutes, flipping the slices once halfway through cooking. Finish under the broiler for 3-4 minutes to get a nice browning and to give the baked tofu a crispy texture.
  3. Slice the avocado in half and then in ¼”/6mm – ½”/12mm slices lengthwise. Scoop out with a spoon. Lay out 1 lavash bread. Place half the tofu slices in the middle. Drizzle on 2 tbsp/30ml of chimichurri or any thick herby sauce available to you.
  4. Place half the zucchini slices over the tofu. Top with half the avocado. Roll up and serve.
tofu scramble wrap

What Is Tofu And What Are Its Health Benefits?

bean curd types

Tofu also known as bean curd is a product of soy milk that is coagulated and then pressed by using a tofu press. It has varying firmness from soft to extra firm.

Tofu is a good source of protein and is low in calories. It also is rich in calcium and vitamin D which is good for building and maintaining strong bones.

It’s also rich in fiber, which helps in good digestion and aids weight loss.

In addition to these tofu fights off some very serious diseases like certain cancers, heart disease, osteoporosis, and more.

(Source: WebMD)

How To Make Crunchy And Crispy Tofu Without An Oven

vegetarian asian lettuce wraps

One method of making the tofu crispy is by frying them on the stove. Just make sure that it is seasoned well with salt. Let it sit for a few minutes as adding salt to the tofu draws out moisture.

Press the tofu gently to get rid of more water. Dredge the tofu well in cornstarch and/or nutritional yeast and shake them to get rid of the excess.

Then heat a pan on the stove and add oil. Once the oil has heated up add the tofu strips to the pan and fry them up until a brown crisp edge has formed. Flip on the other side and fry as well. Let it rest on a paper towel-lined plate.

Tips, Variations, And Substitutions

  • Tortillas – If you can’t find any lavash bread use these. They have the same soft and fluffy texture that will hold your wrap together.
  • Lettuce – You can use either romaine lettuce or iceberg lettuce. They will add a clean leafy taste to the dish. Lettuce will also add a crisp and refreshing touch.
  • Red onions – add as little or as much as you want. It provides this dish with a pungent taste that adds a different dynamic to the recipe.
  • Cucumber – slices of cucumber will also give this dish a refreshing touch. It also is a healthy ingredient with health benefits.
  • Mango Bean Salad – will give off a tangy sweet taste. In combination with lettuce, cucumber, and red onions, It provides a summery, sunny, and brighter taste. Plus you don’t have to cook them, Just slice them in the desired size and add them to your wrap.
  • Garlic Powder – If you want a more savory taste for your tofu add a sprinkle of garlic powder.
  • Tamari – Add a drizzle of this to your tofu. This will season it just like salt and will also add that umami flavor.
  • Other seasonings – aside from garlic powder you can sprinkle more on your tofu to give it more flavor. The blends I use are Slap Ya Mama Seasoning or HelloFresh Fry Seasoning. Use what is available to you or what you can find in the stores.

Any other thick herby sauce such as lemon herb tahini, vegan spicy mayo, or use whatever sauce you have. This recipe is about convenience. The sauce will bind the dish together and complement all the ingredients as well.

Storage Tips For Your Easy Vegan Tofu Wrap Recipe

This dish is best served immediately while warm. But it is still good the next day if you want to make it ahead or if you have leftovers.

Remember to keep it wrapped in cling wrap, aluminum foil, or parchment paper and store it in the fridge to keep it chilled.

Other Tofu Recipes

Tofu is such a versatile ingredient and is a tasty and healthy substitution for any protein. I use them a lot in other recipes that are great for any occasion.

It is a great protein source that’s readily available and tasty. Here are some dishes that I can recommend you should try:

my profile
tofu lettuce wraps

FREQUENTLY ASKED QUESTIONS

1. WHAT ARE VEGAN WRAPS MADE OF?

Vegan wraps can be made with anything that’s vegan-friendly.

Typically they have raw or cooked vegetables, beans or tofu, maybe fruits, vegan cheese, and some kind of sauce to bring it all together. Then it is wrapped in lavash, pita, or tortilla bread.

2. CAN I FRY OR BAKE TOFU WITHOUT CORNSTARCH?

Yes, you can! just make sure that the oven or pan you will cook with is preheated.

Also, make sure that you use oil and heat it as well in the pan to help get rid of its moisture while cooking.

This results in a crispy and crunchy exterior that is formed on the tofu when cooked.

3. WHAT IS A SUBSTITUTE FOR CORNSTARCH WHEN COOKING TOFU?

If you really want to coat your tofu, you can use equal parts of all-purpose flour to dredge your tofu in.

veggie lettuce wrap recipe

Grilled Tofu Wrap Recipe (Vegan)

Elevate your lunch game with our tantalizing tofu wrap recipe. Easy to make, full of savory goodness, and perfect for any day of the week. Try it today!
5 from 7 votes
Print Rate
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 2 people
Calories: 297kcal
Author: SHU-CHUN

Ingredients

  • 2 pc lavash bread or large wheat tortillas
  • 2 pc zucchini 250g
  • 14 oz firm tofu 400g, drained and patted dry or pressed lightly
  • 1 pc avocado 200g
  • 2 tbsp olive oil 30ml
  • ½ tsp salt 3g
  • 4 tbsp Jalapeno Cilantro Sauce 60ml, or other thick sauce

Instructions

  • Preheat the oven to 400° F/200 C. Line a grilling pan or baking sheet with foil or parchment paper for easy cleanup. Trim the ends off the zucchini. Slice lengthwise into ½”/12mm slices and slice the tofu into ½”/12mm slices.
  • Lay out tofu and zucchini on the grilling pan. Drizzle both sides of every slice with olive oil and sprinkle with salt. Bake for 10-12 minutes, flipping the slices once halfway through cooking. Finish under the broiler for 3-4 minutes to get a nice browning and to give the baked tofu a crispy texture.
  • Slice the avocado in half and then in ¼”/6mm – ½”/12mm slices lengthwise. Scoop out with a spoon. Lay out 1 lavash bread. Place half the tofu slices in the middle. Drizzle on 2 tbsp/30ml of chimichurri or any thick herby sauce available to you.
  • Place half the zucchini slices over the tofu. Top with half the avocado. Roll up and serve.

Nutrition

Serving: 1person | Calories: 297kcal | Carbohydrates: 6g | Protein: 18g | Fat: 23g | Saturated Fat: 3g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 13g | Sodium: 1282mg | Potassium: 43mg | Fiber: 2g | Sugar: 1g | Vitamin A: 45IU | Vitamin C: 20mg | Calcium: 251mg | Iron: 3mg

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