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high protein crispy tofu wraps

High Protein Crispy Tofu Wraps

These crispy tofu wraps are crunchy, full of protein, and perfect for a quick meal. Golden shredded tofu with fresh veggies and your favorite sauce wrapped in soft tortillas. Healthy, filling, and easy to make at home.
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Prep Time 12 minutes
Cook Time 25 minutes
Total Time 37 minutes
Servings: 4 wraps
Course: Lunch
Cuisine: vegan
Calories: 320
Ingredients Method Notes

Ingredients
  

For the shredded tofu:
  • 1 block extra-firm tofu about 14 oz / 400g
  • 2 tablespoons olive oil or avocado oil
  • 2 tablespoons soy sauce or tamari
  • 1 teaspoon smoked paprika
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • ½ teaspoon black pepper
  • 1 tablespoon cornstarch
For the wraps:
  • 4 large tortillas or flatbreads
  • 1 cup shredded lettuce or cabbage
  • 1 cup thinly sliced carrots
  • ½ cup thinly sliced cucumbers
  • ½ cup sliced bell peppers any color
  • ¼ cup sauce of choice vegan mayo, hummus, tahini

Method
 

  1. Press the tofu: Wrap the tofu block in a clean kitchen towel. Place something heavy on top for 15 minutes to remove extra water.
  2. Shred the tofu: Use a box grater (large holes) to shred the tofu into long, thin strands.
  3. Season the tofu: Place shredded tofu in a bowl. Add oil, soy sauce, paprika, garlic powder, onion powder, black pepper, and cornstarch. Toss gently to coat evenly.
Cook the tofu:
  1. Oven method: Preheat oven to 400°F (200°C). Spread tofu on a baking sheet. Bake 25–30 minutes, stirring once halfway, until golden and crispy.
  2. Stovetop method: Heat a skillet over medium heat. Cook tofu for 10–12 minutes, stirring often, until crispy and golden.
  3. Prepare the wraps: Warm tortillas slightly in a pan or microwave.
  4. Assemble: Spread sauce on each tortilla. Layer with crispy tofu and fresh vegetables. Roll tightly and fold the ends to secure filling.
  5. Serve: Cut in half if desired. Enjoy warm or pack for lunch prep.

Notes

  • You can make extra tofu in advance and store it in the fridge for up to 4 days. Keep sauce and veggies separate to prevent sogginess.
  • Try different sauces for variety: buffalo, BBQ, or tahini.
  • For extra crunch, lightly toast the tortillas before assembling.