Vegan Viral Tofu Wraps (Printable Version)

Enjoy roasted tofu and veggies wrapped in whole wheat bread with creamy tahini-yogurt sauce for a plant-based meal.

# What You'll Need:

→ Protein

01 - 14 oz extra-firm tofu, pressed and cubed
02 - 2 tbsp nutritional yeast

→ Marinade

03 - 3 tbsp soy sauce or tamari
04 - 1 tbsp olive oil
05 - 1 tbsp lemon juice
06 - 1 tsp smoked paprika

→ Vegetables

07 - 1 medium red bell pepper, diced
08 - 1 medium zucchini, diced
09 - 1 small red onion, sliced
10 - 3.5 oz cherry tomatoes, halved

→ Sauce

11 - 1/2 cup unsweetened plant-based yogurt
12 - 1 tbsp tahini
13 - 1 clove garlic, minced
14 - 1 tbsp lemon juice
15 - Salt and freshly ground black pepper, to taste

→ Serving

16 - 4 whole wheat wraps or pita breads
17 - Fresh parsley, chopped

# Directions:

01 - Preheat oven to 400°F and line a large baking tray with parchment paper.
02 - Whisk soy sauce, olive oil, lemon juice, and smoked paprika in a mixing bowl. Add tofu cubes, gently toss to evenly coat, and let sit for 10 minutes.
03 - Spread marinated tofu and all prepared vegetables on the tray. Roast in oven for 20–25 minutes, turning once midway, until tofu is golden and vegetables are tender.
04 - In a small bowl, combine plant-based yogurt, tahini, minced garlic, and lemon juice. Add salt and pepper to taste, mixing well until smooth.
05 - Warm whole wheat wraps or pita breads in the oven for 2–3 minutes, just until pliable.
06 - Fill each wrap or pita with roasted tofu and vegetables. Drizzle with tahini-yogurt sauce and garnish with fresh parsley. Serve immediately.

# Expert Suggestions:

01 -
  • 100% plant-based and dairy-free—makes the recipe suitable for vegans and those avoiding dairy
  • Quick to prepare for easy weeknight dinners
02 -
  • Contains soy and sesame, plus gluten unless using gluten-free bread
  • Nutritional info: 320 calories, 18 g protein per serving
03 -
  • Press tofu well to remove moisture for best texture
  • Swap tofu for tempeh or chickpeas for a different protein source
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