Crispy Baked Tofu Wraps

Crispy baked tofu wraps are a healthy, plant-based lunch that even meat-eaters will enjoy! For extra flavor, you can even toss the tofu with barbecue or buffalo sauce. 

I’d like to introduce you to the lunch I’ve been making almost every other week: crispy tofu wraps. 

Baked instead of fried, the tofu is wonderfully crispy and goes with a variety of sauces and veggies. Here’s why you’ll love this recipe: 

• Perfect for meal prep
• Easily customizable based on what’s on hand or available in stores.
• Plant-based alternative to crispy chicken wraps. 
• Goes over well with the whole family. 

Now, there are a few key tips for getting your tofu nice and crispy: 

• Make sure to press your tofu before baking. To press the tofu, drain all the liquid out of the tofu container, then wrap the tofu block in paper towels. Place on a cutting board or large plate and place something heavy on top of the tofu (I usually use a heavy cookbook or tea kettle). Press for 15-20 minutes. If really short on time, you can press for just 5 minutes, but the tofu may not get quite as crispy.
• When coating the tofu, it can help to use one hand for coating the tofu in cornstarch and breadcrumbs and use your other hand for dipping it in the almond milk. 
• Don’t crowd your baking sheet. If the tofu pieces are too close together, they’ll end up getting mushy rather than crispy. If your baking sheet is on the smaller side, you will need to use two baking sheets or bake the tofu in two batches. 

The first time you make these, it can take a bit longer. But once you’ve gotten the hang of it, it actually goes quite quickly! 

Topping and filling ideas:

• Buffalo: After baking, toss the tofu in buffalo sauce (I use Primal Kitchen’s Buffalo Sauce). Then in the wrap, I add avocado, lettuce, and tomato. 
• BBQ: Toss baked tofu in a low-sugar BBQ sauce. In the wrap, add roasted/grilled/steamed veggies (like broccoli, zucchini, cauliflower, or Brussels sprouts) and avocado. 
• Hummus: Spread whole wheat wrap with hummus (I like using red pepper hummus) and add avocado, tomato, and cucumber to the wrap along with the tofu. 

These are the three I’ve been doing, but I’d love to hear your creations as well! 

 

Print Recipe

Crispy Baked Tofu Wraps

 

Crispy baked tofu wraps are a healthy, plant-based lunch that even meat-eaters will enjoy! For extra flavor, you can even toss the crispy tofu with BBQ or buffalo sauce.

 

Prep Time15 minutes mins

Cook Time30 minutes mins

Total Time45 minutes mins

 

Course: Main Course

Keyword: Crispy Tofu Wrap, Healthy Tofu Wrap

Servings: 6

Calories: 185kcal

Author: Kelli McGrane, RD

Ingredients

• 1 block of extra-firm tofu drained and pressed.
• 6 tablespoons cornstarch
• ⅓ cup unsweetened almond milk or milk of choice
• 1 cup rolled oats pulsed in a coarse, breadcrumb-like texture (can also use panko breadcrumbs)
• 2 tablespoon olive or avocado oil
• ½ teaspoon paprika
• 1 teaspoon dried oregano
• ½ teaspoon salt
• ¼ teaspoon black pepper
• 6 whole wheat wraps or tortillas
• Optional sauces and toppings see post for ideas

Instructions

• Preheat oven to 425 F and line a large baking sheet with parchment paper. Set aside.
• Slice pressed tofu into 24 small rectangles (doesn’t have to be exact, basically just make them bite-sized). Place tofu cubes in a bowl.
• Next, combine oat “breadcrumbs”, oil, paprika, oregano, salt, and pepper in a shallow bowl until well-combined.
• Set up your assembly line with tofu at the beginning, followed by cornstarch in a shallow bowl, then a bowl of almond milk, and finally a shallow bowl with the breadcrumb mixture. At the end of the line should be the parchment-lined baking sheet.
• Coat tofu pieces by dipping each piece into the cornstarch (making sure to coat all sides of the tofu cube), then the almond milk, and then the breadcrumb mixture (again, make sure to coat all the sides). Place coated tofu on the prepared baking sheet and repeat with remaining tofu. Remember to keep coated tofu pieces at least 1-2 inches apart on the baking sheet.
• Bake tofu for 25 minutes, flip, and cook another 5-10 minutes.
• Remove from the oven. Option to toss tofu in buffalo or BBQ sauce, and then assemble your wraps.

Notes

Nutrition

 

Servings 6 | 185 Calories per Serving

 

9 g protein; 0 mg cholesterol; 144 mg sodium; 9 g fat; 1 g saturated fat; 18 g carbohydrate; 2 g fiber; 0.3 g sugar

 

*Note: nutrition calculated only for the crispy baked tofu and wrap, does not include sauces or toppings.

 

I used Ezekiel 4:9 Sprouted Grain Tortillas for the calculations.

 

To make these low-carb, use lettuce wraps or a cauliflower-based or coconut-based low-carb wrap product.