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–+ servings
Whole-wheat vegetable wrap cut in half, filled with lettuce, cucumber, shredded carrots, diced onions, and seasoned protein, served on parchment paper with potato chips in the background.

Shredded Tofu Wrap

A flavorful vegan wrap packed with crispy baked tofu and a creamy, tangy mustard-yogurt sauce.
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Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings: 4
Course: Main Course
Cuisine: Vegan
Calories: 290
Ingredients Method Nutrition Notes

Ingredients
  

  • 340 grams extra-firm tofu drained and grated
  • ½ teaspoon garlic powder
  • ½ teaspoon paprika
  • 1 tablespoon olive oil
  • Salt and black pepper to taste
For the sauce:
  • 2 tablespoon whole grain mustard
  • ½ cup unsweetened vegan yogurt
  • 2 tablespoon hot sauce such as Frank’s
  • 1 handful fresh dill finely diced
  • ¼ red onion finely diced
  • 1 stalk celery finely diced
To assemble:
  • 4 whole grain tortilla wraps
  • Romaine lettuce as desired

Method
 

  1. Preheat oven to 425°F (220°C) and line a baking sheet with parchment.
  2. Grate the tofu and place on the prepared baking sheet. Toss with paprika, garlic powder, salt, pepper, and olive oil until evenly coated.
  3. Bake for 10–15 minutes until slightly golden and firm, stirring halfway through if desired.
  4. In a small bowl, combine mustard, vegan yogurt, hot sauce, dill, red onion, and celery. Stir until smooth and well combined.
  5. Add the baked tofu to the sauce and stir until fully coated.
  6. Lay out a whole grain wrap, add two scoops of the tofu mixture, and top with romaine lettuce. Roll like a burrito.
  7. Optional: Pan-grill the wrap for 1–2 minutes per side until lightly browned.
  8. Serve immediately or store in a sealed container in the fridge for up to 4 days.

Nutrition

Serving: 1 ServingCalories: 290kcalCarbohydrates: 30gProtein: 18gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 4gMonounsaturated Fat: 5gSodium: 320mgPotassium: 450mgFiber: 6gSugar: 4gVitamin A: 700IUVitamin C: 6mgCalcium: 120mgIron: 4mg

Notes

Crispy baked tofu coated in a tangy, creamy sauce makes these wraps a perfect vegan lunch or meal prep option. Serve warm or enjoy cold for convenience.

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