This post may contain affiliate links. Please read our disclosure policy.
Table of contents
Ever find yourself wanting something flavorful, healthy, and fast, but not just another salad or sandwich? My buffalo shredded tofu wrap is the perfect fusion of comfort food and plant-based goodness. Whether you’re a meal prep pro or new to tofu, this spicy wrap is easy to make, satisfying, and endlessly customizable. Plus, it’s high in protein, dairy-free, and totally delicious.
Why This Recipe Rawks
Let’s be real, some plant-based meals feel more like a side dish than something that actually fills you up. Not this one. This buffalo tofu wrap is spicy, satisfying, and secretly super nutritious. Here’s why you’ll love it:
- High in Plant-Based Protein: Tofu is a fantastic source of complete protein, containing all nine essential amino acids your body needs. It helps keep you full, supports muscle recovery, and fuels active lifestyles.
- Nutrient-Dense & Wholesome: This wrap is loaded with colorful veggies like romaine, carrots, cabbage, celery, and green onions, each bringing antioxidants, fiber, and essential vitamins (like A, C, and K) to the table.
- Bold & Spicy Flavor: Buffalo sauce delivers that craveable tang and heat, making every bite exciting. Plus, spicy food may temporarily boost metabolism and curb appetite.
- Great for Gut Health: Ingredients like cabbage and green onions naturally support digestion, and tofu is gentle on the stomach while being satisfying and low in saturated fat.
- Meal-Prep Friendly: Make the tofu ahead of time and store it in the fridge for up to 4 days. When hunger strikes, just build and roll!
- Dairy-Free & Vegan: You get all the creamy-crunchy comfort of a traditional wrap with none of the animal products, making it heart-healthy and better for the planet.
What Makes Tofu so Good for You
Tofu isn’t just a meat substitute. It’s a nutritional powerhouse with impressive health benefits. Versatile and protein-rich, tofu is:
- Rich in Protein: A complete plant-based protein with all nine essential amino acids.
- Low in Saturated Fat: Heart-healthy and cholesterol-free.
- Packed with Minerals: Great source of iron, calcium, magnesium, and phosphorus.
- Supports Bone Health: Especially when made with calcium sulfate.
- Versatile and Absorbent: It takes on whatever flavors you give it, hello, buffalo sauce!
Plus, tofu is a great fit for most diets: it’s gluten-free, low-carb, vegan, and budget-friendly.
Buffalo Shredded Tofu Wrap Ingredients
You only need a handful of simple, flavorful ingredients to create this spicy, satisfying plant-based shredded tofu wrap:
- Extra-Firm Tofu: Look for tofu labeled “extra-firm” or “super-firm” in the refrigerated section near produce or plant-based items. It holds up best for shredding and crisping.
- Avocado Oil: Avocado oil has a high smoke point, making it great for pan-frying. It gives the tofu a rich, clean finish without an overpowering taste.
- Seasonings: A bold blend of garlic powder, onion powder, paprika (smoked for depth, sweet for mildness), sea salt, and black pepper. Buy fresh, high-quality spices for best flavor.
- Frank’s RedHot Original Sauce: A go-to for classic buffalo flavor, tangy, spicy, and bold. Choose from original, mild, or extra hot depending on your heat preference. Look for it near the condiments or hot sauces at most grocery stores.
- White Rice: A hearty, comforting base that balances out the heat and adds staying power.
- Wrap Veggies: A colorful combo of romaine, celery, red cabbage, green onions, and carrots that adds crunch, freshness, and a slightly sweet flavor, perfect for balancing the heat of the buffalo tofu.
- Avocado: Avocado is a creamy and rich ingredient that balances the spicy buffalo tofu with its buttery texture. Not sure how to prep it? Learn how to cut an avocado the easy way.
- Large Soft Tortillas: Flour tortillas are flexible and easy to wrap, but you can also use gluten-free or whole wheat wraps for added variety. You can check out my recent crispy potato tacos recipe where I use corn tortillas.
How to Make Buffalo Shredded Tofu Wrap
This tofu wrap is surprisingly easy to make, even if you’re new to cooking with tofu. With just a few steps, you’ll have a bold, satisfying meal ready to go:
- Grate pressed tofu into large shreds using a box grater or your hands. This gives it a hearty, meaty texture perfect for wraps.
- Add the shredded tofu to a pan, then sprinkle in the garlic powder, onion powder, paprika, salt, and pepper. Pour in the hot sauce and stir until the tofu is evenly coated.
- Assemble your wraps by layering cooked rice and buffalo tofu.
- Add shredded romaine, celery, cabbage, carrots, green onion, and avocado. Roll and toast on a grill pan.
Tips for Making Tofu Crispy
Want extra-crispy tofu? Toss tofu cubes in 1 tbsp of cornstarch before baking or air frying. It gives them a crispy finish that holds up beautifully to the sauce.
Easy Swaps and Add-Ins
The best thing about this vegan tofu wrap is its versatility. Whether you’re looking to switch up the flavor, add a little extra nutrition, or go low-carb, these easy swaps and creative add-ins let you make it your own:
- BBQ tofu wrap: Sub buffalo sauce for BBQ for a sweet, smoky twist.
- Wrap-free bowl: Skip the tortilla and serve it like my easy peasy healthy taco salad.
- Tempeh swap: Use shredded or sliced tempeh instead of tofu for a nuttier flavor and firmer bite.
- Add pickled onions or extra avocado: Bring in even more flavor and creaminess.
- Low-carb option: Skip the rice and use collard greens or large lettuce leaves to wrap it all up.
Common Questions
Tofu is a fantastic addition to wraps, it’s versatile, protein-packed, and takes on flavor beautifully. Whether you slice it, cube it, or shred it like in our tofu wrap recipe, tofu works as a hearty, satisfying filling.
It pairs well with fresh veggies, sauces, and grains, and it can be pan-fried, baked, or even air-fried for different textures. For the best results, use extra-firm tofu and press out excess moisture before cooking to help it hold its shape and absorb flavor.
The best tofu for shredding is extra-firm tofu. Its dense texture holds together well when grated or crumbled, giving you those hearty, shredded pieces that are perfect for wraps, tacos, bowls, and more. Before shredding, make sure to press the tofu thoroughly to remove excess moisture, this helps it crisp up better and soak in more flavor.
Yes, you can shred tofu in a food processor! Use the grating attachment or a shredding disc for the best results. Just make sure you’re working with extra-firm tofu that’s been pressed to remove excess moisture, this helps the tofu hold its shape and prevents it from turning into mush. If you don’t have a processor, you can also shred tofu easily by hand using a box grater or even crumble it with your fingers for a more rustic texture.
Yes, you should always press tofu before shredding. Pressing removes excess water, which helps the tofu hold its shape and gives it a better texture when cooked. This step is key if you want that satisfying crispy, golden edge when sautéing or baking.
More Tofu Recipes You’ll Love
If you’re loving our buffalo tofu wrap, try these tasty tofu recipes next:
If you make this buffalo shredded tofu wrap, I’d love to hear how it turned out in the comment box below. Your feedback helps me and all the readers in this community. And if you’re interested in more plant-based recipes (and exclusive content), sign up for my weekly recipe newsletter.
Buffalo Shredded Tofu Wrap
Ingredients
- ⅓ cup uncooked white rice
- 14 oz extra firm tofu 1 block, pressed
- 1 tbsp avocado oil
- 1 tbsp garlic powder
- 1 tbsp onion powder
- 1 tbsp paprika
- salt and pepper to taste
- ⅓ cup Franks Original Hot Sauce mild, med, hot- all are fine
- 1½ cups shredded romaine lettuce
- ¼ cup celery thinly diced
- ½ cup shredded red cabbage
- 2 stalks green onion sliced
- ¼ cup shredded carrots
- 1 avocado sliced
- 4 large soft tortillas gotta be big!
Instructions
- Cook the rice according to the package instructions. When done, fluff and set it aside.
- Next, grate the tofu into large shreds.
- Heat the oil in a sauté pan over medium-high heat and add the tofu, garlic, and smoked paprika. Cook for 4 – 5 minutes.
- Then add the Hot Sauce sauce. Cook for another 1 – 2 minutes and take it off the heat.
- Assemble the wraps with cooked rice in the middle, then topping it with the tofu, lettuce, celery, green onion, carrots and avocado.
- Wrap it up and toast it in a grill pan.
Equipment
- skillet
- box grater
- grill pan
- knife
Notes
- Make it ahead: Prep the tofu filling up to 3 days in advance and store in the fridge. Assemble wraps fresh when ready to eat.
- Low-carb version: Skip the tortilla and serve the filling over a bed of leafy greens or in lettuce cups.
- Heat level: Use more or less hot sauce based on your spice tolerance, Frank’s mild is great for a gentler kick!
- Extra protein boost: Add hemp seeds, chopped walnuts, or a spoonful of hummus inside the wrap.
