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+ servings
Three tofu wraps on a plate, cut in half

Easy tofu wrap

This tofu wrap is easy to make, healthy and great for a quick lunch or dinner. Mix and match with your favorite vegetables and put it on a wrap with crispy seasoned and pan fried or air fried tofu.
5 from 1 vote
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Course: Main Course
Cuisine: American
Keyword: tofu wrap, vegan lunch
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Servings: 4
Calories: 264kcal
Author: Maria

Equipment

Ingredients

Tofu ingredients

  • 2 tablespoons oil
  • 1 package of extra firm tofu
  • 2 tablespoons soy sauce
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 tablespoon corn starch
  • ¼ teaspoon smoked paprika

Wrap ingredients

  • 4 whole wheat wraps (sub for gluten free if you're gluten free)
  • lettuce
  • tomato
  • red onion
  • vegan ranch (or your favorite dressing)
  • avocado

Instructions

Press the tofu

  • Press the tofu with a tofu press for 10-15 minutes. If you don't have a tofu press, wrap the tofu in a towel and put a cutting board over it on a plate. Place some heavy pans and books on top of the tofu and press it for 20-30 minutes. Pressing the water out will make the tofu crispy.
    1 package of extra firm tofu

Season the tofu

  • Cut the tofu into 1-2" strips. Place in a large mixing bowl. Season with the soy sauce, smoked paprika, garlic powder and onion powder. Then sprinkle on the corn starch and gently mix with a flat spoon.
    1 package of extra firm tofu, 2 tablespoons soy sauce, 1 teaspoon garlic powder, 1 teaspoon onion powder, ¼ teaspoon smoked paprika, 1 tablespoon corn starch

Pan fried instructions

  • Heat the pan on medium heat and add the oil. Let the pan heat for 5 minutes. Place the tofu in the pan and don't touch it for 5 minutes. After 5 minutes, turn to the other side and don't touch the tofu for 5 minutes. Continue like this for all sides
    2 tablespoons oil

Air fryer instructions

  • Spray oil on or line your air fryer. Add in the tofu. Air fry at 400 degrees for 10 minutes, shaking about halfway through.

Assemble the wraps

  • Add the tofu and your favorite vegetables to a wrap. Top with some vegan ranch or your favorite dressing. Enjoy!
    4 whole wheat wraps, lettuce, tomato, red onion, avocado, vegan ranch

Nutrition

Nutrition Facts
Easy tofu wrap
Amount per Serving
Calories
264
% Daily Value*
Fat
 
12
g
18
%
Saturated Fat
 
2
g
13
%
Trans Fat
 
1
g
Polyunsaturated Fat
 
3
g
Monounsaturated Fat
 
5
g
Sodium
 
601
mg
26
%
Potassium
 
179
mg
5
%
Carbohydrates
 
28
g
9
%
Fiber
 
3
g
13
%
Sugar
 
3
g
3
%
Protein
 
12
g
24
%
Vitamin A
 
62
IU
1
%
Vitamin C
 
1
mg
1
%
Calcium
 
116
mg
12
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
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The nutritional information on this website is only an estimate and is provided for convenience and as a courtesy only. The accuracy of the nutritional information for any recipe on this site is not guaranteed. It should not be used as a substitute for a professional nutritionist’s advice.