These tofu wraps are easy to assemble, require inexpensive ingredients, and are both filling and delicious. For the wraps, you’ll need some tortillas or lettuce, then you’ll just fill them up with veggies, tofu, and, in some cases, a delicious peanut sauce. These are perfect meals for people on the go and for those who are health-conscious.
1. Peanut Tofu Wrap
Source: Peanut Tofu Wrap
Tofu is a great way to get protein in your diet particularly if you are vegetarian or vegan. The peanut tofu on its own in this recipe is around 19g of Protein. Along with an extra 5g of Protein from the wrap! Tofu is also an excellent source of amino acids, iron, and other micronutrients! Although on its own it doesn’t have a strong flavor adding some things like this peanut sauce steps it up to a whole new level. This Peanut Tofu Wrap by Vicky Coates is spectacular!
2. Grilled Vegetable and Tofu Wrap
Source: Grilled Vegetable and Tofu Wrap
This Grilled Vegetable and Tofu Wrap by Planted and Picked makes a great lunch or light dinner because it’s super tasty and easy to put together. Have them on their own or serve them with a side salad or soup.
3. Crispy Curry Tofu Wrap With Homemade Tortillas and Avocado Mayo
This Crispy Curry Tofu Wrap With Homemade Tortillas and Avocado Mayo by Bianca Haun is so good! It’s the best, most filling lunch you could ever have. The tofu is seasoned with curry powder and salt and pan-fried until brown and crispy. It’s all packed in a fluffy homemade tortilla with salad, cucumber sticks, and creamy avocado mayo. Yum!
4. Pineapple and Peanut Sauce Tofu Wrap
Isn’t pineapple and peanut an oddly appealing flavor combination? This Pineapple and Peanut Sauce Tofu Wrap by Colorful Kitchen is the perfect medley of sweet and savory flavor. The key to preparing restaurant-quality tofu dishes at home is pressing the water out first. Thirty minutes will do the trick, but if you’re able to plan ahead, a few hours (or even overnight in the fridge) will give your tofu a fantastic texture.
5. Tofu Lettuce Wraps
Source: Tofu Lettuce Wraps
We have always been obsessed with lettuce wraps, so of course, this recipe deserves a spot in this cookbook. These Tofu Lettuce Wraps by Six Vegan Sisters pair crispy butter lettuce with flavorful tofu filling and they are served with a soy-vinegar dipping sauce. Serve them with Soy-Miso Edamame and Gochujang Brussels Sprouts.
Reprinted with permission from The Six Vegan Sisters Everyday Cookbook by Six Vegan Sisters, Page Street Publishing Co. 2021. Photo credit: Hayden Stinebaugh
6. Chile Tofu Lettuce Wraps with Smoked Salt
Here, strong red miso marinade adds bold flavor to tofu for tofu-lettuce wraps stuffed with bright, fresh herbs. You can use white miso instead, but the tofu will have a milder flavor. Sambal oelekis a garlic-chile paste that is commonly available in the Asian aisle of most supermarkets; if you can’t find it, use gochujang, a Korean red chile paste that is very flavorful but thicker and a little more intense than sambal oelek. The longer you let the tofu marinate, the more thoroughly the marinade will be absorbed, but 20 minutes is enough to get the flavor in! You have to try these Chile Tofu Lettuce Wraps with Smoked Salt by Raquel Pelzel!
7. Stir-Fry Veggie Lettuce Wraps With Ginger-Garlic Tofu
These Stir-Fry Veggie Lettuce Wraps With Ginger-Garlic Tofu by Adam Merrin and Ryan Alvarez are almost too good to be true. Once sautéed in flavorful ginger garlic sauce, the veggies are mixed with small bits of spicy tofu cooked in soy sauce, more ginger and garlic, red pepper flakes, and sesame oil. This savory, sweet, and spicy mixture is then added to crisp cups of lettuce, creating an Asian-inspired taco that is tangy and deliciously unexpected.
8. P.F. Chang’s Copycat Tofu Lettuce Wraps
Deliciously simple vegan and gluten-free, these P.F. Chang’s Copycat Tofu Lettuce Wraps by Karlie Kashat are out of this world! They taste exactly like the PF Chang’s version but they’re made with simple ingredients you probably already have in your kitchen. The firm tofu is lightly fried with tender mushrooms, crunchy carrots, and a bit of garlic and ginger before it’s slathered in a tangy sauce and then served wrapped in fresh butter lettuce.
9. Vegan Banh Mi Wrap
Source: Vegan Banh Mi Wrap
Lunch on the go has never been easier. This Vegan Banh Mi Wrap by Logan Dunn & Lexus Osman consists of yummy and crisp veggies combined with the distinct and zesty flavor of pan-fried tofu and a peanut sauce. Quick and easy!
10. Fresh Almond Butter Tofu Lettuce Boats
These flavorful Fresh Almond Butter Tofu Lettuce Boats by Katrina Abram are an entire world of flavors wrapped in a fresh butter lettuce leaf. First, there’s the crispy tofu coated in a sweet and spicy almond butter sauce. Then, the mango pico — fresh, juicy mango, red bell pepper, fresh green onions and cilantro, and jalapeño for spiciness, all topped with a squeeze of fresh lime juice. Top it all off with crunchy chopped peanuts and enjoy.
Learn How to Cook Plant-Based Meals at Home!
Reducing your meat intake and eating more plant-based foods is known to help with chronic inflammation, heart health, mental wellbeing, fitness goals, nutritional needs, allergies, gut health, and more! Dairy consumption also has been linked to many health problems, including acne, hormonal imbalance, cancer, and prostate cancer, and has many side effects.
For those of you interested in eating more plant-based, we highly recommend downloading the Food Monster App — with over 15,000 delicious recipes it is the largest plant-based recipe resource to help reduce your environmental footprint, save animals and get healthy! And, while you are at it, we encourage you to also learn about the ecological and health benefits of a plant-based diet.
Here are some great resources to get you started:
- Weekly Vegan Meal Plans
- Plant-Based Health Resources
- Plant-Based Food & Recipes
- Plant-Based Nutrition Resources
- The Ultimate Guide to Plant-Based Nutrition
- Budget-Friendly Plant-Based Recipes
- High Protein Plant-Based Recipes
- Plant-Based Meal Prep
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