This Easy Healthy Buffalo Tofu Wrap is a tasty and fun meal! Filled with crispy tofu coated in spicy buffalo sauce and fresh veggies, it’s perfect for any lunch or dinner.
If you’re like me, you’ll love how simple it is to make. Just toss the tofu in the sauce, wrap it up, and enjoy! Plus, it’s a great way to sneak in some veggies without anyone noticing! 🌱
Key Ingredients & Substitutions
Tofu: Extra-firm tofu is great because it holds its shape well. If you’re not a fan of tofu, you could substitute it with tempeh or even grilled chicken for a non-vegetarian version!
Buffalo Sauce: You can use bottled buffalo sauce, but if you want to make your own, mix hot sauce with a little melted butter or olive oil. If you prefer a milder flavor, opt for a combination of hot sauce and barbecue sauce.
Tortillas: I like using whole wheat tortillas for added fiber. You can also use gluten-free wraps or lettuce wraps if you want a lower-carb option.
Ranch Dressing: Use vegan ranch for a plant-based twist, or swap for Greek yogurt for a healthier dairy option. Homemade ranch is super easy too!
How Do You Properly Prepare Tofu?
Getting tofu ready right can make a big difference. Here’s how to do it:
- Start by pressing the tofu. Wrap it in a clean kitchen towel and place something heavy on top to drain moisture for at least 15-20 minutes.
- Once drained, cut the tofu into slabs or strips that fit nicely in your wrap.
This method helps the tofu absorb flavors and become crispy when cooked. Enjoy the process—it makes the tofu taste so much better!
Easy Healthy Buffalo Tofu Wrap
Ingredients You’ll Need:
- 14 oz extra-firm tofu, drained and pressed
- 1/4 cup buffalo sauce (store-bought or homemade)
- 2 large whole wheat or flour tortillas/wraps
- 1/2 cup shredded carrots
- 1/2 avocado, sliced or mashed
- 1/4 cup chopped tomatoes
- 1/2 cup fresh spinach or mixed greens
- 1/4 cup vegan or regular ranch dressing
- Salt and pepper, to taste
- Optional: 1 tablespoon olive oil (for pan-frying tofu)
How Much Time Will You Need?
This recipe takes about 15 minutes of prep time and 10 minutes of cooking time, for a total of about 25 minutes. It’s quick and perfect for a satisfying meal in a hurry!
Step-by-Step Instructions:
1. Prepare the Tofu:
Start by pressing the tofu to remove excess moisture. You can wrap it in a clean kitchen towel and place something heavy on top for about 15 minutes. Once pressed, cut the tofu into thick strips or slabs that will fit nicely in your wraps.
2. Cook the Tofu:
Heat the olive oil (if using) in a frying pan over medium heat. Add the tofu pieces and cook until golden brown on all sides, which should take about 3-4 minutes per side. If you prefer a healthier option, you can bake the tofu at 400°F (200°C) for 25-30 minutes, flipping halfway through, until the tofu is golden and slightly crispy.
3. Coat with Buffalo Sauce:
Once the tofu is cooked, remove it from the heat. Toss the cooked tofu gently in the buffalo sauce until all pieces are well coated.
4. Prepare the Wrap Ingredients:
Lay out the tortillas on a clean surface. Spread a little ranch dressing evenly over each tortilla to add flavor and moisture.
5. Assemble the Wrap:
On each tortilla, layer the buffalo tofu pieces, shredded carrots, avocado slices (or mash), chopped tomatoes, and fresh spinach or mixed greens. Feel free to add more or less of each ingredient to suit your taste!
6. Wrap It Up:
Carefully roll the tortilla tightly around the filling, tucking in the sides as you go to form a secure wrap. Make sure everything is well-inside for easy eating!
7. Optional — Grill the Wrap:
If you want a warm and crispy wrap, grill it in a panini press or on a dry skillet for about 2-3 minutes. This will help seal the edges and give it a nice golden finish.
8. Serve:
Slice each wrap in half and serve immediately with extra ranch or buffalo sauce on the side, if desired. Enjoy your delicious and healthy buffalo tofu wrap!
This wrap is perfect for a quick lunch or dinner that’s packed with protein and flavor! You’ll love the spicy kick combined with fresh veggies!
FAQ for Easy Healthy Buffalo Tofu Wrap
Can I Use Different Types of Tofu?
Yes! While extra-firm tofu is best for this recipe as it holds its shape, you can also use firm tofu. Just be aware that softer tofu varieties may break apart more easily when cooked.
What If I Don’t Have Buffalo Sauce?
No problem! If you don’t have buffalo sauce, you can make a simple alternative by mixing hot sauce with a bit of melted butter or olive oil. For a milder option, combine hot sauce with some barbecue sauce!
How Can I Make This Wrap Vegan?
This recipe is already vegan if you use vegan ranch dressing. Just check the label of your buffalo sauce to ensure it’s plant-based as well. Many brands offer vegan-friendly options!
How Should I Store Leftovers?
Store any leftover wraps in an airtight container in the refrigerator for up to 2 days. To enjoy, simply reheat in a skillet or microwave until warmed through. Grilling again will help to crisp up the wrap if you prefer that texture!
