This shredded tofu wrap was a huge hit in our house. It’s SO EASY to make, it doesn’t take much time, and it is packed with protein!

shredded tofu wrap cut in half with chips in the background

Even after years of eating plant-based, I love finding new ways to cook and serve my favorite whole-food ingredients. Tofu is one of the most versatile ingredients I get to work with, suitable for sweet and savory dishes.

It also goes well with just about any vegetables, which makes it an amazing staple in a vegan household. I have tons of great ideas in my upcoming cookbook for creative ways to use tofu.

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Why You’ll Love This Recipe

  • If you are an athlete, this shredded tofu wrap is a great high-protein breakfast, lunch, or dinner. You can always double up on the portions.
  • It takes less than half an hour to make this recipe from start to finish. When you’re short on time or simply tired, these kinds of quick meals are great for keeping up with your nutritional needs.
  • These shredded tofu wraps are so easy, anyone can make them! Perfect for beginner cooks and people transitioning to a plant-based lifestyle.
  • If you have leftover veggies, you can easily modify this recipe to incorporate them and avoid food waste. Just chop them up and add them to the wrap.
  • My favorite part about this recipe is that this shredded tofu wrap is delicious hot or cold! You can grill it and serve it with your favorite side, or refrigerate it and take it to work.

Benefits of Tofu

Tofu (or bean curd) is a food made by coagulating soy milk and then pressing the resulting curds into solid white blocks. It is a staple ingredient in many Asian cuisines and has gained popularity worldwide as a nutritious and versatile food.

Here are some of the biggest culinary and nutritional benefits of tofu:

  • Rich source of protein. Tofu is an excellent source of plant-based protein, making it a popular choice for vegetarians and vegans. It contains all nine essential amino acids that the body needs for growth and repair.
  • Versatility. Tofu has a mild flavor and can easily absorb the flavors of other ingredients, making it incredibly versatile in cooking. It is great in a wide variety of dishes, including stir-fries, soups, salads, sandwiches, and desserts.
  • Rich in nutrients. Tofu is a good source of several essential nutrients, including iron, calcium, manganese, selenium, phosphorus, magnesium, copper, zinc, and vitamin B1. Some varieties of tofu are also fortified with additional nutrients like vitamin B12 and vitamin D.
  • Heart-healthy. Tofu is low in saturated fat and cholesterol-free, making it a heart-healthy protein option. Even if you’re not vegan, consuming tofu as part of a balanced diet may help reduce the risk of heart disease and lower cholesterol levels.

Overall, tofu is a nutritious and versatile food that can be a great addition in a wide range of dishes for protein, texture, and flavor. Whether you’re vegetarian, vegan, or simply looking to eat healthier, tofu can be a valuable addition to your diet.

Soy-Free Alternatives to Tofu

While this recipe showcases tofu as the main ingredient, you can still enjoy these wraps with the following substitutions:

  • Chickpeas. Chickpea flour can be used to make a variety of dishes, including chickpea tofu, also known as Burmese tofu or chickpea tofu. You can also use chickpeas in this recipe.
  • Soy-Free Tempeh. Tempeh is a fermented soybean product, but there are also varieties made from other legumes and grains, such as chickpeas, black beans, or even hemp seeds. It has a firm texture and nutty flavor, making it a popular substitute for tofu in many dishes.
  • Seitan. Seitan is a protein-rich food with wheat gluten as its main ingredient. It has a chewy texture and can be seasoned and cooked in a variety of ways, including grilling, frying, or simmering in broth.
  • Lentils. Lentils are a versatile legume that can be used as a protein-rich substitute for tofu in many recipes. Use lentils to create a texture similar to ground meat in dishes like this wrap, as well as others.
  • Jackfruit: Young, unripe jackfruit has a mild flavor and fibrous texture that makes it a popular meat substitute in vegetarian and vegan cooking. It can be used in place of tofu in dishes like curries, stir-fries, and sandwiches.

These alternatives can be used in a variety of recipes to provide protein, texture, and flavor similar to tofu, making them suitable options for those avoiding soy. It’s important to experiment with different ingredients and cooking methods to find what works best for your taste preferences and dietary needs.

How to Make This Recipe

Start by preheat the oven to 425F and lining a baking sheet with parchment.

Use this time to grate the tofu using a box grater. Spread the tofu on the baking sheet, and mix in the spices, olive oil, salt, and pepper. Let it cook in the oven for 10-15 minutes, until the edges brown slightly. 

To keep the process time-efficient, make the sauce while the tofu is baking. Mix together the mustard, non-dairy yogurt, hot sauce, fresh dill, diced red onion, and celery in a bowl.

Once the tofu is out of the oven, transfer it into the mixing bowl and combine it with the sauce.

To assemble each shredded tofu wrap, add two scoops of the tofu mix into a tortilla and roll it up like a burrito.

Enjoy as it is, or grill in a pan for 1-2 minutes on each side if you prefer.

Hack It!

  • For a gluten-free version of this recipe, you need to double-check that any sauces and condiments you buy don’t contain gluten. And of course, you have to swap out whole wheat tortillas for corn or oat tortillas.
  • Naturally, this recipe is biased toward soy. Although tofu is the main ingredient, you can swap it out for soy-free tofu, seitan strips, or a delicious mixture of mushrooms, walnuts, and lentils.
  • I like to use coconut yogurt in savory recipes, particularly because if its thick and creamy texture. However, soy, oat or almond yogurt works as well, as long as it is unsweetened.
  • Although not as frequent as nut or gluten allergies, mustard and celery are still common allergens. Thankfully, you can omit them from the recipe or add a finely diced pickle instead.
  • You can adjust the seasonings to your liking if you prefer extra spice (hot sauce) or something savory (nutritional yeast).
  • Store in a sealable container in the fridge for up to 4 days. This is a great meal prep recipe and can be enjoyed hot or cold. 
shredded tofu wrap cut in half and served with some potato chips

Other Recipes You’ll Love

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shredded tofu wrap cut in half with chips in the background

The Recipe: Shredded Tofu Wrap

A simple and convenient vegan recipe packed with protein and flavor!
5 from 4 ratings

Ingredients

  • 340 gram extra firm tofu, 1 block, drained and grated
  • ½ tsp garlic powder
  • ½ tsp paprika
  • 1 tbsp olive oil
  • salt and pepper, to taste

For the sauce

  • 2 tbsp whole grain mustard
  • ½ cup vegan yogurt, unsweetened
  • 2 tbsp hot sauce, I used 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

Equipment

Instructions 

  • Preheat the oven to 425F and line a baking sheet with parchment. Grate the tofu using a box grater. Transfer the tofu to the baking sheet, and mix with the paprika, garlic powder, salt & pepper and olive oil. Bake for 10 to 15 minutes, until browned slightly. 
  • In the meantime, combine the mustard, yogurt, hot sauce, dill, red onion and celery in a bowl to create a sauce. Once the tofu is out of the oven, add it to the sauce and stir until coated. 
  • Assemble the wraps. Lay out a whole grain wrap, then two scoops of the tofu mix. Roll like a burrito. Enjoy immediately, or pan grill if desired, browning on both sides for 1 to 2 minutes. Store in a sealable container in the fridge for up to 4 days. This is a great meal prep recipe and can be enjoyed hot or cold. 
Calories: 237.6kcal, Carbohydrates: 28.1g, Protein: 11.6g, Fat: 9g, Saturated Fat: 1.8g, Polyunsaturated Fat: 1.4g, Monounsaturated Fat: 3g, Sodium: 606.1mg, Potassium: 185.2mg, Fiber: 3.8g, Sugar: 4.7g, Vitamin A: 99.3IU, Vitamin C: 10mg, Calcium: 155.7mg, Iron: 2.3mg