These Shredded Tofu Wraps are packed with crispy baked tofu tossed in a creamy, tangy sauce with fresh dill, celery, and a kick of hot sauce. I started making these when I needed quick, protein-packed lunches that didn't require a lot of prep or ingredients, and they've become my go-to for busy weeks. The grated tofu gets crispy in the oven, then gets coated in this delicious sauce that's tangy, creamy, and a little bit spicy. Everything rolls up in a whole-grain tortilla with crisp romaine, and you can eat them hot or cold.
If you love easy, satisfying meals, you'll also want to try my Greek Chicken Bowls and White Chicken Enchiladas, and for something sweet, my Red Velvet Brownies are always delicious.
Why You'll Love These Shredded Tofu Wraps
Ready in 25 minutes. From start to finish, these wraps come together fast. Perfect for weeknight dinners or quick lunches.
High in protein. Each wrap is packed with plant-based protein from the tofu, making it filling and satisfying.
Vegan and wholesome. Made with whole-grain tortillas, fresh vegetables, and simple ingredients. No animal products needed.
Perfect for meal prep. Make a batch and store them in the fridge for up to 4 days. They taste great hot or cold.
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Shredded Tofu Wraps INGREDIANTS
Here's everything you need to make these protein-packed Shredded Tofu Wraps.
See Recipe Card Below This Post For Ingredient Quantities
For the Tofu
- Extra-firm tofu: Drained and grated, this creates a shredded texture that's crispy and holds together well in the wrap. Extra-firm tofu has less water and a sturdier texture than soft or silken varieties.
- Garlic powder: Adds savory depth and a mild garlic flavor without the need to chop fresh garlic.
- Paprika: Brings a subtle smokiness and a warm, earthy flavor that complements the tofu beautifully.
- Olive oil: Helps the tofu crisp up in the oven and adds richness.
- Salt and pepper: Season the tofu to taste and bring out all the other flavors.
the Sauce
- Whole-grain mustard: Adds a tangy, slightly grainy texture and a sharp mustard flavor that balances the creaminess of the yogurt.
- Unsweetened vegan yogurt: Creates a creamy base for the sauce and adds a mild tang. Make sure it's unsweetened so the wrap stays savory.
- Hot sauce: Adds heat and a vinegary brightness. Use your favorite brand, like Frank's RedHot, and adjust the amount based on your spice tolerance.
- Fresh dill: Brings a fresh, herbaceous flavor that pairs perfectly with the tangy sauce. Dill adds brightness and a little bit of sophistication.
- Red onion: Finely diced red onion adds a sharp, slightly sweet bite and a pop of color.
- Celery: Adds a crisp, fresh crunch and a mild, vegetal flavor that balances the richness of the sauce.
To Assemble
- Whole-grain tortilla wraps: Sturdy, wholesome, and perfect for holding all the fillings. They add fiber and make the wraps more filling.
- Romaine lettuce: Crisp, refreshing, and adds a satisfying crunch. It also adds volume and freshness to the wrap.
How to Make Shredded Tofu Wraps
Here's how to make these flavorful, protein-packed Shredded Tofu Wraps from start to finish.
- Preheat oven: Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper. This high heat helps the tofu get crispy.
- Prepare tofu: Use a box grater to grate the drained tofu into shreds. Transfer the shredded tofu to the prepared baking sheet and toss it with the paprika, garlic powder, olive oil, salt, and pepper. Spread it out in an even layer so it crisps up nicely. Bake for 10 to 15 minutes until the tofu is slightly browned and crispy on the edges.
- Make sauce: While the tofu is baking, combine the whole-grain mustard, vegan yogurt, hot sauce, finely diced dill, red onion, and celery in a small bowl. Stir everything together until the sauce is smooth and well combined. Taste and adjust the seasoning or spice level if needed.
- Coat tofu: Once the tofu is done baking, add it directly to the bowl with the sauce. Stir gently until all the tofu shreds are evenly coated in the creamy, tangy sauce.
- Assemble wraps: Lay out a whole-grain tortilla on a clean surface. Add two generous scoops of the sauced tofu mixture down the center, then top with a handful of fresh romaine lettuce. Fold in the sides and roll the tortilla up tightly like a burrito, tucking in the edges as you go.
- Optional pan-grill: For extra flavor and a slightly crispy exterior, heat a grill pan or frying pan over medium heat. Place the wrapped tortillas seam-side down in the pan and cook for 1 to 2 minutes per side until golden brown and lightly toasted.
- Serve or store: Enjoy the wraps immediately while they're warm, or let them cool and store them in sealed containers in the fridge for up to 4 days. These wraps are great for meal prep and can be eaten hot or cold.
Substitutions and Variations
Different protein: If you're not vegan, you can use shredded chicken instead of tofu. The sauce works beautifully with either.
Gluten-free option: Use gluten-free tortillas or lettuce wraps instead of whole-grain tortillas.
Nut-free sauce: This recipe is naturally nut-free, making it safe for those with nut allergies.
Add more veggies: Include shredded carrots, bell peppers, avocado, or cucumber for extra crunch and nutrition.
Different sauces: Try peanut sauce, tahini dressing, or a simple vinaigrette if you want to switch up the flavor.
Spice it down: Use less hot sauce or skip it entirely for a milder wrap. You can also use a mild hot sauce instead.
Equipment
Baking sheet: For baking the shredded tofu until it's crispy and golden.
Baking parchment: Lines the baking sheet and prevents the tofu from sticking.
Box grater: Essential for shredding the tofu into the perfect texture.
Small bowl: For mixing the sauce ingredients together.
Grill or frying pan: Optional, but great for toasting the wraps and adding extra flavor.
Storage and Meal Prep Tips
Refrigerator: Store assembled wraps in airtight containers in the fridge for up to 4 days. They stay fresh and taste great cold or reheated.
Freezer: You can freeze the tofu mixture before assembling the wraps. Store it in a freezer-safe container for up to 2 months. Thaw in the fridge overnight before using.
Meal prep: Make a big batch on Sunday and portion them into individual containers for grab-and-go lunches all week.
Keep sauce separate: If you prefer, you can store the baked tofu and sauce separately, then assemble the wraps fresh each day. This keeps the tortillas from getting soggy.
Eat hot or cold: These wraps are delicious either way, which makes them super versatile for meal prep.
Serving Suggestions
With a side salad: Serve the wraps with a simple green salad or my Winter Kale Salad for a complete meal.
With sweet potato fries: Baked sweet potato fries or regular fries make a great side dish.
Soup: Pair these wraps with a warm bowl of tomato soup or vegetable soup for a cozy lunch.
As part of a meal prep: Pack them in containers with fresh veggies, hummus, and fruit for a balanced lunch.
Expert Tips
Use extra-firm tofu. Softer varieties have too much water and won't crisp up properly. Extra-firm tofu holds its shape and gets crispy.
Drain the tofu well. Press the tofu for 10 to 15 minutes before grating to remove excess water. This helps it crisp up in the oven.
Grate the tofu fresh. Pre-grated tofu doesn't exist in stores, so you'll need to grate it yourself. It only takes a minute and makes a big difference in texture.
Don't overcrowd the baking sheet. Spread the tofu out in an even layer so it crisps up instead of steaming.
Adjust the spice level. Start with 1 tablespoon of hot sauce and add more to taste. You can always add more, but you can't take it away.
FAQ
Tofu wraps are super versatile. You can add fresh vegetables like lettuce, cucumber, bell peppers, shredded carrots, or avocado. For extra flavor, include sauces like peanut sauce, tahini, vegan mayo, or hot sauce. You can also add grains like quinoa or rice for extra heartiness, or fresh herbs like cilantro or basil. The key is balancing creamy, crunchy, and fresh elements for the best texture.
The biggest mistakes are using the wrong firmness (always use extra-firm for baking or frying), not draining it properly (press it to remove excess water), and not seasoning it enough (tofu needs bold flavors). Another common mistake is overcrowding the pan, which causes steaming instead of crisping. Finally, don't skip marinating or coating the tofu with spices and oil, as this adds flavor and helps it crisp up.
Shredded tofu bakes at 425°F (220°C) for 10 to 15 minutes until it's slightly browned and crispy on the edges. Keep an eye on it and stir halfway through if needed. The cooking time depends on how crispy you like it. If you prefer it extra crispy, bake it for a few more minutes, but watch closely so it doesn't burn.
For people with chronic kidney disease (CKD), it's important to limit phosphorus and potassium, so choose firm or extra-firm tofu and rinse it well to remove excess minerals. Bake or grill the tofu instead of frying to avoid extra fats. Season with low-sodium spices and herbs instead of salt. Always consult with a dietitian or doctor for personalized guidance, as dietary needs vary based on individual health conditions.
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Pairing
These are my favorite dishes to serve with Shredded Tofu Wraps
Shredded Tofu Wrap
Ingredients
Method
- Preheat oven to 425°F (220°C) and line a baking sheet with parchment.
- Grate the tofu and place on the prepared baking sheet. Toss with paprika, garlic powder, salt, pepper, and olive oil until evenly coated.
- Bake for 10–15 minutes until slightly golden and firm, stirring halfway through if desired.
- In a small bowl, combine mustard, vegan yogurt, hot sauce, dill, red onion, and celery. Stir until smooth and well combined.
- Add the baked tofu to the sauce and stir until fully coated.
- Lay out a whole grain wrap, add two scoops of the tofu mixture, and top with romaine lettuce. Roll like a burrito.
- Optional: Pan-grill the wrap for 1–2 minutes per side until lightly browned.
- Serve immediately or store in a sealed container in the fridge for up to 4 days.
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