Tofu Wraps

5 from 2 votes

These tofu wraps are one of our favorite ways to eat tofu! Incredibly flavorful and made with fresh ingredients, this vegetarian lunch is one you will be making again and again.

tofu wraps stacked on a plate
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One of my resolutions this year was to make more recipes that I absolutely love.

These tofu wraps are one of those recipes that I came up with, and let me tell you they are one of the most delicious things that I have ever created.

I love cooking with tofu in recipes like Orange Tofu, Tofu Tacos, Tofu Scramble, Teriyaki Tofu, and Tofu Stir Fry Noodles.

I have found texture to be key when cooking with tofu. That’s why when I heard about freezing tofu before cooking, I knew I had to try it!

Freezing tofu totally changes the texture, allows you to get more of the liquid out, and is so simple to do. I’ll show you how I do it in this easy tofu wrap recipe!

tofu wrap open showing the avocado, spinach, tomato, tofu, and lemon

Ingredients needed to make tofu wraps

  • extra firm tofu: drained and frozen
  • olive oil and soy sauce: for the tofu marinade
  • garlic powder, minced onion, cumin, basil, paprika, salt, breadcrumbs, and flour: for the tofu breading
  • Flour tortillas
  • Avocado
  • Lemon slices: a must to bring out all the fresh flavors
  • Roma tomatoes
  • Spinach: or greens of choice
ingredients needed to make tofu wraps

How to make tofu wraps

Step 1: Drain the tofu and press for 5 minutes between a dish towel. Use a plate or other heavy object . You will not get a ton of liquid out yet. Place the tofu block in an airtight ziploc bag and place in the freezer at least overnight.

frozen tofu in a ziploc bag

Step 2: Once the tofu is frozen, place it on a microwave safe plate. Microwave the block in 2-3 minutes increments, flipping sides, until the tofu is no longer frozen.

Press the tofu again while on the plate with something heavy on top. You will get A LOT of liquid this time. Get as much out as possible.

tofu blocks on a paper towel lined plate

Step 3: Cut the tofu in half widthwise, then cut into strips.

cutting the tofu into strips

Step 4: Place the tofu strips in an 8 by 8 baking dish. Drizzle the olive oil and soy sauce over the top and let it sit and marinate while you prepare the other ingredients

tofu blocks in a baking dish next to soy sauce and olive oil

The tofu will start to absorb the liquid as it sits.

tofu marinating in soy sauce and olive oil

Step 5: In a bowl, combine the ingredients for the tofu breading.

Mix together the panko breadcrumbs, flour, cumin, garlic powder, minced onion, basil, paprika, and salt until combined.

ingredients for the breading in a bowl

Step 6: Line a baking sheet with parchment paper. Take a tofu strip and rub it around in the soy sauce and olive oil once more, then dip it in the flour/spice mixture until coated, then place on the parchment paper lined baking sheet.

marinated tofu strip being dipped into breading

Repeat until all the tofu strips are coated. Press some additional flour mixture into the tops of the tofu as needed.

breaded tofu strips on a lined baking sheet

Step 7: Bake the tofu for 15 minutes at 425 degrees. Flip the tofu, then bake an additional 10-15 minutes, until crispy on the edges.

baked crispy tofu slices

Now you are ready to assemble the tofu wraps!

First, heat your tortilla shell for 10-15 seconds on a plate in the microwave. This will make it easier to roll up.

a flour tortilla with two tofu strips on it

Step 8: Place 1-2 strips of tofu on the tortilla, and add the avocado slices, tomato slices, spinach, and a generous squeeze of fresh lemon juice. The lemon juice pulls it all together, so don’t skip it!

tofu wrap with tofu, spinach, avocado, tomato, and lemon

Roll your tofu wrap up and serve immediately.

How to store leftovers

Leftover tofu will keep well in the fridge for 2-3 days. I recommend reheating it in the oven for best texture.

tofu wraps stacked on a plate

These tofu wraps are so delicious that I am sure they will be a family favorite.

Try these when you’re craving a new way to eat tofu!

hand holding a tofu wrap cut open

This is one of the best lunches I have ever eaten. The crispy flavorful breaded tofu contrasts so well with the crunch veggies, creamy avocado, and freshness of the lemon juice.

hand holding a tofu wrap

More Vegetarian lunch ideas

When I don’t have dinner leftovers like vegetarian meatloaf, I need something that is quick to whip up. Here are some favorites!

tofu wraps stacked on a plate

We just cannot get enough of how good this tofu recipe is!

No dressing required for these wraps, the lemon juice will bring out all of the bursting flavors.

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tofu wraps stacked on a plate
5 from 2 votes

Tofu Wraps

By: Joy Shull
These crispy tofu wraps with fresh veggies are one of the best vegetarian lunches! So flavorful and easy to make.
Prep: 30 minutes
Cook: 30 minutes
Total: 1 hour
Servings: 4

Ingredients 

For the Tofu

  • 1 block, 14 oz extra firm tofu, drained and frozen
  • 3 tablespoons olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon dried minced onion
  • 1 teaspoon cumin
  • 1 teaspoon basil
  • 1 ½ teaspoons paprika
  • 1 teaspoon salt
  • 1 cup panko style breadcrumbs
  • ¼ cup flour
  • ¼ cup soy sauce

For making the wraps

  • Flour tortillas
  • Avocado slices
  • Lemon slices
  • Roma tomatoes
  • spinach

Instructions 

  • Drain the tofu and press for 5 minutes between a dish towel. Use a plate or other heavy object . You will not get a ton of liquid out yet.
  • Place the tofu block in an airtight ziploc bag and place in the freezer at least overnight. Freezing tofu changes the texture in a great way!
  • Once the tofu is frozen, place it on a microwave safe plate. Microwave the block in 2-3 minutes increments, flipping sides, until the tofu is no longer frozen.
  • Press the tofu again while on the plate with something heavy on top. You will get a lot of liquid this time. Get as much out as possible
  • Cut the tofu in half widthwise, then cut into strips (see photos in the post) You will get 8 strips total.
  • Place the tofu strips in an 8 by 8 baking dish. Drizzle the olive oil and soy sauce over the top of the tofu and let it sit and marinate while you prepare the other ingredients
  • In a bowl, mix together the panko breadcrumbs, flour, cumin, garlic powder, minced onion, basil, paprika, and salt until combined
  • Line a baking sheet with parchment paper
  • Take a tofu strip and rub it around in the soy sauce, then dip it in the flour/spice mixture until coated, then place on the parchment paper lined baking sheet
  • Repeat until all the tofu strips are coated. Press some additional breading mixture into the tops of the tofu as needed
  • Bake the tofu for 15 minutes at 425 degrees
  • Flip the tofu over and bake for an additional 10-15 minutes, until browned and crispy on the edges
  • To assemble the tofu wraps, first heat the flour tortilla for 10-15 seconds in the microwave. This will make it easier to fold.
  • Place 1-2 strips of tofu on the tortilla, and add the avocado slices, tomato slices, spinach, and a generous squeeze of fresh lemon juice
  • Roll the tortilla up and serve immediately

Nutrition

Calories: 419kcal, Carbohydrates: 36g, Protein: 19g, Fat: 25g, Saturated Fat: 4g, Polyunsaturated Fat: 19g, Sodium: 1645mg, Fiber: 8g, Sugar: 4g
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