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Ever find yourself wanting something flavorful, healthy, and fast, but not just another salad or sandwich? This 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.
Try my Crispy Vegan Chicken Nuggets, Tofu Breakfast Bowl or Tempeh Bowl for more plant-based protein recipes.
Why You’ll Love It
- Crispy, Saucy Perfection: The tofu gets golden and crispy, then tossed in bold hit sauce for that tangy, spicy kick in every bite.
- Big Flavor, No Boring Bites: You’ve got heat, crunch, creaminess, and freshness all wrapped into one seriously satisfying wrap. Crisp cabbage, green onions, and veggies add that refreshing crunch that balances the saucy tofu.
- Great for Make-Ahead: Prep the tofu once, then assemble wraps all week for an easy grab-and-go meal.
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How to Make 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.
Buffalo Shredded Tofu Wrap
Ingredients
- ⅓ cup white rice
- 14 oz extra firm tofu pressed
- 1 tbsp avocado oil
- 1 tbsp garlic powder
- 1 tbsp onion powder
- 1 tbsp smoked paprika
- sea salt, unrefined to taste
- black pepper, ground to taste
- ⅓ cup Franks Original Hot Sauce
- 1½ cup romaine lettuce shredded
- ¼ cup celery thinly diced
- ½ cup red cabbage shredded
- 2 green onion sliced
- ¼ cup shredded carrots
- 1 avocado sliced
- 4 flour tortillas burrito size
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.
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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 or try the buffalo sauce.
- Extra protein boost: Add hemp seeds, chopped walnuts, or a spoonful of hummus inside the wrap.
- 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.
- Large flour tortillas: Flour tortillas are flexible and easy to wrap, but you can use whatever tortillas you like (or serve naked in a bowl).
- 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.
Nutrition
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Leave a review for a chance to win signed copies of my cookbooks!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.
I’ve been vegan for awhile now and always trying to up my protein- this one does it! I used coleslaw mix to make it even easier- and the crunch was awesome. And def warm the tortilla!
You’re so right, Stephanie! This recipe is a great way to be sure you’re getting enough protein in during the day.