Tofu Wrap Recipe With Avocado Garlic Sauce
Tofu Wrap Recipe | Easy baked tofu with fresh vegetables like lettuce, tomato, cucumber, and a tangy avocado garlic sauce wrapped up in a flour tortilla. This is a great way to get some protein in for a light lunch or snack!
These easy baked tofu wraps are one of the easiest ways to enjoy tofu! The tofu is flavoured with soy sauce, and sprinkled with corn starch to make it crispy. Then it’s baked for only 15 minutes! Super quick and easy.
Tofu is one of the best plant based ingredients there is. It’s a staple for me because it’s high in protein, and basically a canvas that takes on flavour of whatever you pair it with. The soy sauce flavoured tofu with the tangy avocado sauce and fresh vegetables is a combination that can’t get any more perfect.
Tofu tortilla wraps are great for a light lunch or snack. They’re also great for meal prep, as they’re compact and stay fresh for a long time. And they take only 20 minutes to prepare, from start to finish.
These easy tofu wraps are also versatile and customizable, so you can add all your favourite fresh vegetables and add ins. For another easy and delicious wrap, try my Chickpea Tuna Wrap.
The avocado garlic sauce is super tangy and creamy. If you’ve ever had toum, this sauce is similar in taste. All you need is 1 avocado, 3 garlic cloves, a splash of lemon juice and some salt and pepper to taste.
What kind of tofu is best for tofu wraps?
Firm or extra firm tofu is the best kind of tofu for wraps! They are sturdy and have a chewy yet firm texture. I also suggest freezing the tofu and thawing it before using it. This method results in a meatier texture than fresh tofu.
How to assemble wraps
Start by spreading the tortilla wrap with the avocado sauce. Then add the tofu strips and the vegetables. I suggest cutting the vegetables small so they’re easy to wrap.
To fold the wraps, fold the sides in, just over the filling. Then fold the bottom flap over the filling, tucking it underneath, and gently squeezing the wrap together. Keeping everything tightly together, roll the wrap towards the top to finish wrapping.
You can wrap the wrap in foil, or secure it with a toothpick to make it easier to eat.
Ingredients
More about the ingredients in this recipe. The exact measurements are below.
Instructions
Cut the tofu into sticks and toss in the soy sauce, then the cornstarch. Spread them out on the baking sheet.
Bake for 10 minutes, then flip them and bake for another 5 minutes.
Mix the avocado sauce ingredients. I used a mini blender, but you can also mix it by hand. It will be very zesty. You can skip 1 garlic clove if you want it to be mild.
Warm the tortilla and spread it with the avocado garlic sauce.
Add the tofu and vegetables.
Fold the sides of the tortilla in, then fold the bottom over the filling, tucking it in. Continue rolling towards the top, keeping the sides and bottom tightly tucked in.
Cut in half to serve, or eat as is!
Tips for making tofu wraps
What to serve with wraps
Enjoy the wrap as a snack, or a light lunch with a side of veggies, fries, or chips and salsa.
Go for the classic pairing of soup and a sandwich (or wrap) with my Lima Bean Soup.
Try my Chickpea Tuna Wrap for an easy protein rich lunch idea!
Substitutions
Storage
Wrap the tofu wrap in plastic wrap, or store it in an air tight container and keep it in the fridge for up to 3-4 days. Keep in mind, that the tortilla will soak up some moisture from the sauce and vegetables.
FAQ’s
Yes, tofu wraps are great for meal prep as they’re compact and stay fresh for a long time. Assemble the wraps the store them in containers until meal time.
Firm or extra-firm tofu is best for tofu wraps since they hold their shape and have a meatier texture. Pressing the tofu before cooking removes excess moisture and allows it to absorb more flavor.
Tofu Wrap
Equipment
- 1 cutting board
- 1 knife
- 1 bowl
- 1 baking sheet
Ingredients
- 175 grams firm tofu extra firm works too
- 1 tablespoon soya sauce
- 1 tablespoon cornstarch
- 1 avocado
- 3 garlic cloves
- 2 teaspoons lemon juice
- salt and pepper to taste
- 3 flour tortillas
- 1 medium tomato diced
- ¼ of one cucumber diced
- 3 handfuls romaine lettuce chopped
Instructions
- Drain the tofu and wrap it in paper towel. Place it under a heavy plate or pan and let it sit for 10 minutes to draw out excess moisture.
- Preheat the oven to 400°F and line a baking sheet with parchment paper.
- Cut the tofu into 8 strips and place them in a large dish. Coat with the soya sauce and corn starch. Bake for 10 minutes, flip and bake for another 5 minutes.
- In a blender, add the avocado, garlic, lemon juice, salt and pepper. Blend until smooth.
- Once the tofu is done, assemble the wraps. Spread the avocado sauce on the tortilla and top with the tofu, tomato, cucumber, and lettuce. Fold the sides of the tortilla in, then fold the bottom over the filling and roll toward the top.
Video
Notes
Nutrition
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Erika Piper
Hey there, I’m Erika. I’ve been meat-free for over a decade.
I’m here to provide delicious and affordable plant-based recipes for anyone interested.
Whether you’re a seasoned plant-based eater or just curious about trying it out, I’m here to support you with my easy and accessible recipes.
