These flavorful tofu wraps are so quick and easy to make. Stuffed with spicy BBQ tofu (pan fried or baked) and tons of veggies, they are ready to eat in under 20 minutes! Plus they're super healthy, perfect for meal prep, and a great grab-and-go lunch or quick weeknight dinner to feed your family.
Whether you're new to tofu or you've been enjoying it for years, this colorful, fresh and flavorful tofu wrap is a delicious new tofu recipe to try. It's one of a growing number of tasty tofu recipes on the blog like my popular Satay Tofu bowl, this better than takeout crispy Teriyaki Tofu, my drool worthy Italian crusted Tofu Pasta and the BEST eggy tofu scramble!
Reasons to Love This Tofu Recipe
One of the main reasons we love these tofu tortilla wraps is they are super customizable (any tofu flavor, any veggies, any dairy-free sauce), oh and they're dang delicious! Here's a few more reasons:
- Quick and easy: With a bit of meal prep, you could be eating a totally different tofu tortilla wrap every day for lunch!
- Healthy: These high protein, low carb, vegan tofu wraps are a great lunch or dinner option when you’re looking for something simple and nourishing. Tofu offers many health benefits including lots of plant protein, fiber, calcium, and other essential nutrients.
- Affordable: Tofu is a popular plant protein (vegan meat replacement) because of its versatility and cost. It’s widely available (except in January heh heh) in most grocery stores for around $2-$3 per block.
- Leftovers: Wraps are a great way to use up leftovers especially the last cup of salad or slaw, a couple slices of tofu from a Buddha bowl, the last carrot or a single tomato.
Vegan Wrap Ingredients
This tofu wrap uses basic pantry and fridge ingredients, so you'll be able to find all the ingredients at your local grocery store. Here’s what you’ll need:
- For the BBQ tofu gather together a block of extra firm tofu, salt and pepper, garlic powder, smoky bold BBQ sauce, sriracha sauce, and Vegenaise.
- For the filling you'll need shredded romaine (or leafy greens), tomato slices, cucumber sticks, avocado slices, and tortillas or pita bread. Use burrito-size tortillas for larger wraps and small/medium tortillas for a kid-friendly lunch or snack.
Substitutions & Variations
The beauty of this recipe is that it’s so versatile, easy to customize, and full of flavor. Here's a few ideas to get you started:
- Tofu options: BBQ tofu is one of our favorite go-to flavors along with teriyaki and Buffalo, but there's plenty of other delicious tofu marinade flavors to try on the blog!
- Switch up the sauces: As you know my family is obsessed with sauces, and so many of my vegan sauces pair perfectly with the crispy tofu in this veggie tortilla wrap. Some favorites include: vegan tzatziki sauce, vegan southwest dressing, sweet and spicy tahini sauce, hummus or 5 minute Vietnamese peanut sauce. Or make your own KFC Twister Wrap Sauce! Simply combine one teaspoon black pepper, 1 teaspoon lemon juice, and 1 cup of vegan mayonnaise.
- Vary your veggies: Wraps are a great way to sneak in extra servings of vegetables! Include a variety of colors and textures like grated carrots, spinach ribbons or arugula, avocado or guacamole, sprouts or microgreens, red peppers, radish or pickled red onions.
- Swap the tortilla: looking to swap the tortilla for something else? Try wrapping in lettuce for a lower carb, high protein, keto friendly version. Or check out the low carb and gluten free tortilla options at the grocery store. Skip the wrap altogether and make a healthy salad or tofu bowl instead.
How To Make Vegan Tortilla Wraps
These spicy tofu wraps are a breeze to make. There are only 3 components to prepare (all can be made several days in advance) before you assemble the wraps. Let's get started:
- Prep the filling: press/pat dry, slice and season both sides of the tofu. Wash, peel and cut the vegetables of choice.
- Make the BBQ sauce: So simple to whip up - just whisk the BBQ sauce ingredients together in a bowl.
- Pan fry the tofu: Heat a large nonstick skillet or griddle over medium-high heat (skip the oil if desired). Add the tofu slices and cook for about 3-4 minutes or until lightly golden. Flip, brush on a layer or two of creamy BBQ sauce, flip and brush the other side with BBQ sauce. (See recipe card for a baked BBQ tofu option).
- Assemble the wraps: Arrange the tofu in the middle of the tortilla wrap. Top with the vegetables and a drizzle of sauce. Then fold the tortilla: tuck in the side of the tortilla. Pull the bottom edge of the tortilla up and over the filling. Then continue to tuck and roll (like a burrito or jelly roll) until the wrap is sealed. That’s it!
- To serve: Slice in half, and enjoy with extra sauce for dipping.
Whether this is your first time cooking tofu or you're always looking for new ways to cook it, here's a few easy tips that will help:
- Use extra-firm tofu for crispy results: Silken tofu and softer tofu varieties are perfect for some recipes (like sauces, desserts, and tofu scramble), but not for this one. For a crisper, meaty tofu, I recommend using extra firm or super firm tofu.
- Cut the tofu to the right thickness: When cutting your tofu block into slabs or batons, don't cut them too thin or they dry out when cooking. Between ¼ - ½ inch thick slices are perfect for this recipe.
- Preparing the vegetables: keep the vegetables on the thinner side so they aren't too bulky to roll.
- Soften the wrap: Warming the tortilla or pita makes it pliable and easier to manage. Warm in the microwave for about 10 seconds or in a dry skillet for 10-15 seconds per side.
- Wrap like a pro: Don't overfill the tortilla. Layer the ingredients next to each other leaving a border around the edge of the tortilla. When rolling, start with the edge closest to you, lift the tortilla up and over the filling, tucking in the sides as you go, until it’s all rolled up like a burrito or a pinwheel.
- Million dollar tip: I've converted a lot of tofu haters into tofu lovers with recipes just like this tofu wrap (and my tofu satay bowl)! In my experience, people new to tofu don't like the texture, but this tip should help: cut the tofu a little thinner/smaller and cook it for a few extra minutes. Once you have a few tofu recipes under your belt, your preference for the texture will change.
How To Store
This recipe is perfect for meal prep, especially since it stores so well! Prep your veggies, make the sauce, and cook the tofu ahead of time for easy assembly throughout the week. The cooked tofu stays fresh in the fridge for up to 5 days. The BBQ sauce can be stored in the fridge for up to 10 days - just give it a good stir before using.
More Vegan Lunch Ideas
If you’re looking for more simple, filling, and delicious vegan/vegetarian lunch recipes, here's a few to try next:
Spicy BBQ Tofu Wraps (baked or pan fried!)
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Pan Fried Tofu
- 12 oz block tofu, extra firm or super firm (350 gram)
- 1 teaspoon garlic powder
- ½ teaspoon onion powder
- ½ teaspoon smoked paprika
- ½ teaspoon each coarse ground salt and pepper
Tofu Wrap Filling
- 1-2 tomatoes, sliced or chopped
- 1 cucumber, spears
- 2 cups romaine lettuce, ribbons
- 1 avocado. sliced or smashed
- 4 medium tortilla, warmed
Spicy BBQ Sauce
- ½ cup smoky bold BBQ sauce
- 1+ tablespoon sriracha sauce
- 1 tablespoon Vegenaise
Optional Filling Ideas
- 1 carrot, grated
- 1 - 1 ½ cups sprouts
- 2 cups spinach or arugula
- 1 red pepper, thinly sliced
- pickled onions or red onion slices
- Wrap the extra firm or super firm tofu in some paper towels and squeeze to gently remove any excess water. If the tofu is super juicy, it would benefit from a 15 - 30 minute press (see notes).
- Open the paper towel, cut the tofu block into ¼-1/2" thick slabs and arrange on the paper towel. Stir the spices together then sprinkle over tofu on both sides.
Pan Fried Tofu Method
- Heat a griddle or large non stick skillet over medium-high heat (with or without oil). Add the tofu slices pan frying until lightly golden (3-4 minutes) then flip the slices and smear the tops with the bbq sauce mixture.
- Reduce the heat to medium (so the sugar in the bbq doesn't burn) and cook for another ~3 minutes.
- Flip one last time, brush with bbq sauce. Remove from heat after another minute or two. BBQ sauce will be sticky and delicious. *Note: this should use around half the BBQ sauce, serve the remaining sauce for dipping and drizzling.
Oven Baked Tofu Option
- If you'd like to oven bake your tofu, cut the tofu into slices or batons then season and bake the tofu using this method.
- Slather the bbq sauce on both sides when you flip the tofu at the 12 minute mark. Continue to bake another ~6 minutes as per recipe. *Cook time will depend on how thick you slice the tofu and how well done you prefer your tofu.
Tofu Wrap Filling
- While the tofu is cooking, cut, chop and slice veggies.
Creamy Vegan BBQ Sauce
- Whisk together the BBQ sauce ingredients. Taste and adjust seasoning as desired.
- Heat the tortilla on a hot, dry griddle/skillet over medium-high heat until warm but pliable (~20-30 seconds per side). Use the same method for the pitas or pop it in the microwave for ~15 seconds.
- Smear some BBQ sauce (or one of the other sauces like vegan tzatziki or KFC twister wrap sauce) in the center of each tortilla. Layer on BBQ tofu, veggies, and a drizzle of BBQ sauce.
- Wrap by tucking in the sides, roll the bottom flap up and over the filling and then continue to roll and tuck (burrito style) until sealed. Cut in half and enjoy with extra sauce for dipping!
As well, tofu doesn't bring a lot of flavor to the table so be sure to season it before cooking - use a spice rub and add a sauce or drizzle after cooking for extra flavor.
For more details and tips on how to select, season, cook, and serve tofu, check out my post, How to Cook Tofu that Tastes Good. Drop me a note if you have any questions! Veggie Filling: use any combination of veggies - go for a variety of colors and textures for the best tofu wraps. Make Ahead: Perfect for meal prep and weeknight friendly meals in 10 minutes! I make a double batch of tofu and store in the fridge in an airtight container to use all week. BBQ sauce can be made in advance and stored in the fridge for up to 10 days.
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