These protein-packed shredded tofu wraps are tangy, savory, and ridiculously easy to throw together. The tofu gets grated into tender shreds, roasted until golden, then tossed in a creamy, spicy sauce with fresh dill and crunchy celery. I started making these on Sunday nights when I needed something quick for the week ahead, and now they’re my go-to vegan lunch wrap. They taste amazing cold straight from the fridge or warmed up in a pan until crispy.
If you’re looking for more plant-based dinner recipes, you’ll also love this Delicious Sheet Pan Crunchwrap Recipe or these Healthy Eggplant Mozzarella Sandwiches or Best Zucchini Risotto Recipe.
Why You’ll Love This Shredded Tofu Wraps
Quick and simple. From start to finish, you’re looking at 25 minutes of actual work. The tofu roasts while you mix the sauce, so there’s barely any hands-on time.
Perfect for meal prep. These Shredded Tofu Wraps stay fresh in the fridge for up to 4 days, and they’re delicious hot or cold. Just grab one on your way out the door.
Packed with protein. Each Shredded Tofu Wraps has nearly 12 grams of protein from the tofu, making this a genuinely filling vegan meal that keeps you satisfied.
Customizable heat level. You control the spice by adjusting the hot sauce. Start with less if you’re sensitive to heat, or add extra if you like things fiery.
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Ingredients For Shredded Tofu Wraps
Here’s everything you need to make these easy Shredded Tofu Wraps.
See Recipe Card Below This Post For Ingredient Quantities
For the Tofu:
Extra firm tofu: Forms the base of the filling and provides protein. Grating it creates a light, fluffy texture that absorbs the seasonings beautifully.
Garlic powder: Adds savory depth and aromatic flavor to the tofu without any extra moisture.
Paprika: Brings a subtle smokiness and warm color to the roasted tofu shreds.
Olive oil: Helps the tofu crisp up in the oven and adds richness.
Salt and pepper: Essential for bringing out all the other flavors and balancing the dish.
For the Sauce:
Whole grain mustard: Provides tangy flavor and a slightly grainy texture that makes the sauce more interesting.
Vegan yogurt, unsweetened: Creates a creamy base for the sauce and adds cooling contrast to the hot sauce. Make sure it’s unsweetened so the wrap stays savory.
Hot sauce: Gives the filling its signature kick. I used Frank’s RedHot, but any hot sauce you love works here.
Fresh dill: Adds bright, herby freshness that cuts through the richness. Dill makes this wrap taste more complex and restaurant-style.
Red onion: Brings sharpness and crunch. Finely dicing it distributes the flavor evenly throughout the sauce.
Celery: Adds a crisp, fresh crunch and subtle vegetal flavor that balances the creamy sauce.
For Assembling:
Whole grain tortilla wraps: Sturdy enough to hold all the filling without tearing, plus they add nutty flavor and extra fiber.
Romaine lettuce: Provides fresh crunch and keeps the wrap from feeling too heavy. Add as much as you like.
How To Make Shredded Tofu Wraps
These Shredded Tofu Wraps come together quickly once you get the tofu roasting.
Preheat oven: Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper to prevent sticking.
Grate the tofu: Use a box grater to shred the drained tofu into fluffy pieces. Spread the grated tofu evenly on your prepared baking sheet, then sprinkle with paprika, garlic powder, salt, pepper, and drizzle with olive oil. Toss everything together with your hands or a spoon until the tofu is well coated.
Bake: Slide the pan into the oven and bake for 10 to 15 minutes, keeping an eye on it toward the end. You want the tofu to be slightly browned and crispy on the edges.
Prepare the sauce: While the tofu bakes, grab a small bowl and mix together the whole grain mustard, vegan yogurt, hot sauce, diced fresh dill, finely diced red onion, and finely diced celery. Stir everything until it’s well combined and creamy.
Mix tofu with sauce: Once your tofu comes out of the oven, let it cool for just a minute, then transfer it into the bowl with the sauce. Stir gently until every shred of tofu is coated in that tangy, creamy mixture.
Assemble the wraps: Lay out each tortilla wrap on a clean surface. Spoon about two generous scoops of the tofu mixture into the center of each wrap. Top with fresh romaine lettuce, then fold in the sides and roll it up tightly like a burrito.
Optional grilling: If you want extra texture and warmth, heat a pan over medium heat and grill each wrap for 1 to 2 minutes on each side until the tortilla is golden brown and slightly crispy.
Serve or store: Eat your wraps right away while they’re warm, or pack them in a sealable container and store in the fridge for up to 4 days. These wraps are delicious both hot and cold, making them perfect for grab-and-go lunches.
Substitutions and Variations
Different tofu texture: If you only have medium-firm tofu, drain it really well and press out extra moisture before grating. It won’t be quite as sturdy, but it still works.
Swap the mustard: Try Dijon mustard for a smoother sauce, or use spicy brown mustard if you want more heat.
Change up the greens: Spinach, arugula, or shredded cabbage all work beautifully in place of romaine lettuce.
Make it spicier: Add sriracha, cayenne pepper, or use a hotter hot sauce like Tabasco or Cholula.
Herb variations: Fresh parsley, cilantro, or chives work if you’re not a dill fan.
Different wraps: Use regular flour tortillas, spinach wraps, or even large lettuce leaves for a lower-carb option.
Equipment For Shredded Tofu Wraps
Baking sheet: For roasting the tofu until it gets crispy and golden.
Parchment paper: Prevents the tofu from sticking and makes cleanup easier.
Grater: A box grater works best for shredding the tofu into fluffy pieces.
Small bowl: For mixing the creamy sauce ingredients together.
Grill or frying pan (optional): If you want to crisp up the outside of your wraps for extra texture.
Storage and Meal Prep Tips
These Shredded Tofu Wraps are meal prep champions. Once assembled, wrap each one tightly in plastic wrap or aluminum foil and store in an airtight container in the fridge. They’ll stay fresh for up to 4 days.
The tofu filling can also be stored separately from the Shredded Tofu Wraps if you prefer to assemble them fresh each day. Keep the filling in a sealed container for up to 5 days, then just scoop it into a wrap when you’re ready to eat.
If you’re making these for the week, consider keeping the lettuce separate and adding it right before eating so it stays crisp and doesn’t make the wrap soggy.
These Shredded Tofu Wraps are best enjoyed cold or at room temperature. If you do want to reheat them, use a pan or grill rather than the microwave to keep the tortilla from getting rubbery.
Serving Suggestions
Pack for lunch: These Shredded Tofu Wraps travel beautifully. Pack one in your lunch box with some veggie sticks and hummus on the side.
Serve with soup: Pair your wrap with a warm bowl of tomato soup or vegetable soup for a cozy, complete meal.
Add a side salad: A simple green salad with lemon vinaigrette complements the richness of the wrap perfectly.
Make it a platter: Slice the Shredded Tofu Wraps into pinwheels and serve them as an appetizer at your next gathering. They look impressive and disappear fast.
Expert Tips
Drain the tofu well. Extra moisture will make your filling watery and prevent the tofu from getting crispy. Press the tofu block between paper towels for a few minutes before grating.
Don’t skip the roasting step. Raw tofu won’t absorb the sauce as well, and you’ll miss out on those crispy edges that add texture.
Let the tofu cool slightly before mixing. If you add piping hot tofu directly to the yogurt sauce, it might separate or get runny.
Roll tightly. A tight wrap holds together better and prevents the filling from falling out when you take a bite.
Customize the heat. Start with 1 tablespoon of hot sauce if you’re unsure, then taste and add more if needed.
Grill for texture. Taking the extra minute to grill the assembled wraps makes a huge difference. The tortilla gets crispy and holds everything together better.
FAQ
What to put in a wrap with tofu?
The possibilities are endless! This Shredded Tofu Wraps uses a creamy tangy sauce, fresh herbs, and crunchy vegetables, but you can also add avocado, shredded carrots, bell peppers, or cucumber. My family loves adding a handful of sprouts for extra crunch and nutrition.
What fillings can you put in a wrap?
In addition to the shredded tofu and sauce, try adding hummus, pickled vegetables, roasted red peppers, or even some cooked quinoa for extra texture. Keep a balance of creamy, crunchy, and fresh elements so every bite is interesting.
How to make pulled tofu?
Grating the tofu is the easiest method, like in this Shredded Tofu Wraps. You can also freeze and thaw tofu blocks, then squeeze out the water and shred them with your hands for a more pulled texture. Marinating and baking helps develop even more flavor.
What sauces go well with tofu wraps?
Creamy sauces like this yogurt-mustard combo work beautifully, but you can also try peanut sauce, tahini dressing, buffalo sauce, or even a simple mixture of soy sauce and sesame oil. James swears by adding a drizzle of maple syrup to balance out spicy sauces.
Looking for other recipes like this? Try these:
Pairing
These are my favorite dishes to serve with Shredded Tofu Wraps
Shredded Tofu Wraps
A quick and flavorful protein-packed Shredded Tofu Wraps, perfect for meal prep!
Ingredients
Method
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Preheat the oven to 425°F and line a baking sheet with parchment paper.
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Grate the tofu using a box grater and transfer it to the prepared baking sheet.
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Toss the grated tofu with paprika, garlic powder, olive oil, salt, and pepper.
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Bake for 10 to 15 minutes, or until the tofu is lightly browned.
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Meanwhile, mix the mustard, vegan yogurt, hot sauce, dill, red onion, and celery in a small bowl to make the sauce.
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Once the tofu is baked, transfer it to the bowl with the sauce and stir to coat evenly.
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Lay out a whole grain wrap, then add two scoops of the tofu mixture.
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Roll up the wrap like a burrito, securing the filling inside.
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Optional: pan grill the wrap for 1 to 2 minutes on each side for a crispy finish.
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Serve immediately, or store in a sealable container in the fridge for up to 4 days.
Nutrition
Notes
This vegan tofu wrap is a great option for meal prepping. Make it in advance and store in the fridge for up to 4 days for a quick and easy meal!
