Go Back
shredded tofu wrap cut in half with chips in the background

Shredded Tofu Wrap

Print Recipe
A simple and convenient vegan recipe packed with protein and flavor!
Course Main Course
Cuisine Mexican
Keyword budget friendly, budget friendly vegan recipe, easy tofu recipe, high protein, high protein recipe, low budget vegan recipe, shredded tofu wrap, tofu recipe, tofu wrap, vegan high protein recipe, vegan high protein wrap
Prep Time 5 minutes
Cook Time 20 minutes
Servings 4 wraps
Calories 237.6
Author carleigh

Equipment

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

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. 

Nutrition

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