Crispy Tofu Wrap Recipe with Fresh Veggies and Creamy Sauce Now

Tofu Wrap is a wholesome, protein-rich meal that combines bold flavors with fresh textures in every bite. This recipe is perfect for quick lunches, light dinners, or meal prep when you want something satisfying yet nourishing. Crispy seasoned tofu paired with crunchy vegetables and creamy sauce creates a balanced wrap that feels indulgent without being heavy. Whether you follow a plant-based lifestyle or simply want to include more meat-free meals, this tofu wrap delivers flavor, nutrition, and convenience. It is easy to customize, beginner-friendly, and ideal for busy days when homemade food matters.

Ingredients Of Tofu Wrap Recipe

Why You Will Love This Tofu Wrap Recipe

This tofu wrap is flavorful, filling, and easy to prepare using simple pantry ingredients. Crispy tofu adds satisfying texture while fresh vegetables keep the wrap light and refreshing. It works well for meal prep, stays delicious even when packed ahead, and suits both vegan and vegetarian diets. The balanced combination of protein, fiber, and healthy fats makes it a reliable option for everyday meals without compromising taste or comfort.

Preparation Process Of Tofu Wrap Recipe

Start by pressing the tofu to remove excess moisture, ensuring a crisp finish when cooked. Slice the tofu into thin strips for even seasoning and quick cooking. Prepare the vegetables by washing and cutting them into uniform sizes for better layering. Mix the sauce ingredients until smooth and creamy. Warm the wraps slightly so they remain soft and flexible while assembling, preventing cracks or breaks during rolling.

Step By Step Instructions

Prepare the Tofu
Press tofu for ten minutes, then slice into thin strips. Toss with olive oil, soy sauce, garlic powder, paprika, salt, and black pepper until each piece is evenly coated and ready for cooking.

Cook the Tofu
Heat a pan over medium heat and cook tofu strips until golden and crisp on all sides. Turn gently to avoid breaking pieces and cook evenly for best texture.

Prepare the Wrap Base
Warm the wraps slightly in a pan or microwave. Spread yogurt or vegan mayo evenly across the center, followed by lemon juice for a fresh flavor balance.

Assemble the Wrap
Layer lettuce, carrot, cucumber, and cooked tofu over the sauce. Keep fillings centered to allow easy folding without ingredients falling out.

Roll and Serve
Fold in the sides, then roll tightly from the bottom to form a secure wrap. Slice in half if desired and serve immediately while warm and fresh.

How to Serve?

• Serve with baked potato wedges
• Pair with fresh green salad
• Enjoy with homemade hummus
• Add a side of fruit
• Serve with dipping sauce

Tips & Variations

Nutrition

1. Calories: 420
2. Protein: 22g
3. Fat: 18g
4. Carbohydrates: 45g
5. Fiber: 8g
6. Sugar: 4g
7. Sodium: 620mg

Recipe Card

Tofu Wrap Recipe

Recipe by Rachael rayCourse: Wrap Recipe

Servings

2–3 people

servings

Prep time

15

minutes

Cooking time

10

minutes

Calories

420

kcal

This tofu wrap recipe is a healthy, satisfying option made with crispy seasoned tofu, fresh vegetables, and a creamy tangy sauce. It is perfect for quick lunches, light dinners, or meal prep throughout the week. The wrap delivers balanced nutrition with plant-based protein, fiber, and healthy fats while remaining easy to customize. Simple ingredients and straightforward steps make this recipe beginner-friendly and reliable. Whether served warm or packed for later, this tofu wrap stays flavorful and filling. It suits vegan and vegetarian diets and works well for anyone seeking a wholesome homemade meal.

Ingredients

• Firm tofu 250 grams

• Whole wheat wraps 2 large

• Olive oil 2 tablespoons

• Soy sauce 1 tablespoon

• Garlic powder 1 teaspoon

• Smoked paprika 1 teaspoon

• Black pepper ½ teaspoon

• Salt ¼ teaspoon

• Lettuce leaves 1 cup shredded

• Carrot ½ cup julienned

• Cucumber ½ cup sliced

• Greek yogurt or vegan mayo 3 tablespoons

• Lemon juice 1 tablespoon

Directions

• Prepare the Tofu
• Press tofu for ten minutes, then slice into thin strips. Toss with olive oil, soy sauce, garlic powder, paprika, salt, and black pepper until each piece is evenly coated and ready for cooking.
• Cook the Tofu
• Heat a pan over medium heat and cook tofu strips until golden and crisp on all sides. Turn gently to avoid breaking pieces and cook evenly for best texture.
• Prepare the Wrap Base
• Warm the wraps slightly in a pan or microwave. Spread yogurt or vegan mayo evenly across the center, followed by lemon juice for a fresh flavor balance.
• Assemble the Wrap
• Layer lettuce, carrot, cucumber, and cooked tofu over the sauce. Keep fillings centered to allow easy folding without ingredients falling out.
• Roll and Serve
• Fold in the sides, then roll tightly from the bottom to form a secure wrap. Slice in half if desired and serve immediately while warm and fresh.

Recipe Video

Notes

• Press tofu properly for crisp texture.
• Warm wraps before rolling. Do not overfill the wrap.
• Serve immediately for best taste.

FAQs

Conclusion