These shredded tofu wraps are a quick and wholesome plant-based meal packed with flavor and protein. They feature scrambled tofu with vegetables, a creamy 5-ingredient guacamole, and a rich, tangy roasted garlic sauce, all wrapped in soft tortillas. Made with everyday ingredients, these vegan tofu wraps are perfect for lunch, dinner, or meal prep. Whether you’re eating clean, plant-based, or just craving something fresh and satisfying, these tofu avocado wraps are a must-try!
Why you’ll love this tofu wraps recipe
- Great for a low-calorie, plant-based meal.
- Easy shredded tofu makes them protein-packed and satisfying.
- The 5-ingredient guacamole is quick, creamy, and full of flavor.
- A rich roasted garlic sauce ties everything together without dairy.
- These shredded tofu wraps are perfect for lunch or meal prep.
- Made with everyday ingredients—nothing ultra-processed.
- Easily customizable with your favorite veggies or greens.
- Works with tortillas or as tofu lettuce wraps for a lighter option.
- Perfect for a clean eating lunch that doesn’t compromise on taste.
- Comes together fast—an easy tofu wrap recipe for busy days!
Recipe video
Let’s see how to make these spicy wraps:
Ingredients
(You can find the exact measurements and instructions in the printable recipe card at the end of this page. Here are step-by-step instructions with pictures to help you easily understand the recipe.)
- Flour tortillas: I’ve chosen whole wheat tortillas (my fav), but you can also use the regular ones. (The garlic and herb tortillas taste great for this recipe.)
- Tofu: Choose firm tofu for the best results.
- Spices: cayenne pepper, paprika, coriander, cumin, oregano, salt, garlic and onion powder. I use smoked paprika, but you can use regular or sweet paprika as well.
- Other flavor-makers: tomato paste, jalapenos, cilantro and lime juice.
- Avocado: Choose well-ripened ones. Click here to learn how to check if your avocados are ripe.
- Vegetables: Bell peppers, spinach and lettuce. You can also use other vegetables like carrots and cabbage in tofu scramble.
- Roasted garlic sauce: This creamy sauce makes all the difference to this wrap recipe. Look out for the recipe link below. You can buy store-bought sauces if you don’t have the time, but I highly recommend you try this sauce. It will change your life in the kitchen 🙂
How to make shredded tofu wrap: step by step
1. Shredded tofu
Prepare the tofu seasoning in a small bowl: cayenne pepper, paprika, coriander, cumin, oregano, salt, garlic and onion powder.
Heat oil in a pan. Break up the tofu into pieces and add to the pan.
You don’t have to press the tofu for this shredded tofu recipe. (I don’t even chop the tofu, just use my hands! You can grate the tofu if you have some extra time.)
Stir on medium high heat until it starts to brown. Add 1 teaspoon of the spice mix.
Reduce the flame to low and stir until the spices are well combined with tofu. Transfer to a bowl.
Thinly slice onions and bell peppers. Mince garlic and jalapeño pepper.
Wipe the pan with a kitchen towel. Heat oil and add the sliced onions and bell peppers. Stir for a couple of minutes.
Stir in minced garlic and jalapeño.
Add tomato paste and the remaining spice mix. Sprinkle 1 tablespoon of water.
Stir on low heat until everything comes together and you get a nice aroma of Mexican spices.
Add chopped spinach and stir until wilted.
Add the spicy shredded tofu back to the pan and stir.
Finish with fresh lime juice and a sprinkling of cilantro.
2. Roasted garlic sauce
This creamy garlic sauce is my secret weapon for adding depth and richness while staying light and healthy. Smoky caramelized garlic, creamy cashews, and vibrant spices – all come together in about 30 minutes.
3. Five ingredient guacamole
Scoop out and chop avocados. Add them to a large bowl with chopped jalapeño pepper, cilantro, salt and lime juice.
4. It’s a wrap!
- Warm up the flour tortillas.
- Spread guacamole lavishly in a thin layer.
- Spread roasted garlic sauce as a second layer (or add dollops of it as a last step).
- Place chopped lettuce and shredded tofu.
- Top with sliced jalapeños and cilantro.
Wrap up the tortillas and carefully cut into halves. Serve the tortilla wraps with more garlic sauce by the side.
What to pair with minced tofu wraps
Fruity delights
Creamy soups (without cream)
- Cauliflower potato leek soup
- Creamy red cabbage soup
- Easy almond broccoli soup
- Whole roasted pumpkin soup
More tofu recipes
- Asian honey garlic tofu
- Thai basil tofu stir fry
- Asian chili garlic tofu scramble
- Silken tofu pasta sauce
- Bok choy tofu stir fry
Easy Shredded Tofu Wraps Recipe
Equipment
Ingredients
Shredded Tofu
- 450 grams (1 pound) firm tofu
- 1 tablespoon olive oil
- 1 teaspoon cayenne pepper
- ½ teaspoon smoked paprika
- ½ teaspoon coriander
- ½ teaspoon cumin
- ½ teaspoon dried oregano
- ½ teaspoon onion powder
- ½ teaspoon garlic powder
- ¾ teaspoon salt
- 1 large onion
- 1½ bell peppers
- 1 jalapeño pepper
- 4 cloves garlic
- 1 cup chopped spinach
- 2 tablespoons tomato paste
- 1 tablespoon lime juice
5-ingredient guacamole
- 2 ripe avocados
- 1 jalapeño pepper
- ½ teaspoon salt
- 1 tablespoon lime juice
- a handful of cilantro
Add-ons and garnish
- 1 head of lettuce
- 1 jalapeño pepper sliced
- a few stalks of cilantro
STEP BY STEP IMAGES
Scroll back to find detailed recipe photos!
Instructions
1. Shredded tofu
- Prepare the tofu seasoning in a small bowl: 1 teaspoon cayenne pepper, ½ teaspoon smoked paprika, ½ teaspoon coriander, ½ teaspoon cumin, ½ teaspoon dried oregano, ½ teaspoon onion powder, ½ teaspoon garlic powder, and ¾ teaspoon salt.
- Heat ½ tablespoon olive oil in a wide sauté pan. Shred or grate 450 grams (1 pound) firm tofu and add to the pan.
- Stir on medium high heat until it starts to brown. Add 1 teaspoon of the prepared spice mix.
- Reduce the flame to low and stir until the spices are well combined with tofu. Transfer to a bowl.
- Thinly slice 1 large onion and 1½ bell peppers. Mince 4 cloves garlic and 1 jalapeño pepper.
- Wipe the pan with a kitchen towel. Heat ½ tablespoon olive oil.
- Add the sliced onions and bell peppers. Stir for a couple of minutes.
- Stir in minced garlic and jalapeño.
- Add 2 tablespoons tomato paste and the remaining spice mix. Sprinkle 1 tablespoon of water.
- Stir on low heat until everything comes together and you get a nice aroma of Mexican spices.
- Add 1 cup chopped spinach and stir until wilted.
- Add the spicy shredded tofu back to the pan and stir.
- Finish with 1 tablespoon lime juice and a sprinkling of a handful of cilantro.
2. Roasted garlic sauce: Click here for the recipe
- Let the garlic roast in the oven (as per the above recipe) while you make the tofu filling.
- Blend the roasted garlic sauce.
3. Five ingredient guacamole
- Scoop out and chop 2 ripe avocados.
- Add them to a large bowl with 2 tablespoons chopped cilantro, 1 jalapeño pepper(minced), ½ teaspoon salt and 1 tablespoon lime juice.
4. Wrap
- Warm up the flour tortillas. Spread guacamole lavishly in a thin layer.
- Spread roasted garlic sauce as a second layer (or add dollops of it as a last step).
- Place chopped lettuce and shredded tofu. Top with sliced jalapeños and cilantro.
- Wrap up the tortillas and carefully cut into halves. Serve with more garlic sauce by the side.
Video
Notes
- Flour tortillas: I’ve chosen whole wheat tortillas (my fav), but you can also use the regular ones.
- Tofu: You don’t have to press tofu for this recipe.
- Guacamole: For more flavor, add a teaspoon of lime zest.
- Roasted garlic sauce: This creamy sauce makes all the difference to this wrap recipe. You can buy store-bought sauces if you don’t have the time, but I highly recommend you try this sauce.
- Leftover garlic sauce: This recipe needs only about ½ cup of the sauce. You can refrigerate or freeze the rest and use it for pasta, sandwich, deconstructed burger, or anything that needs sauce!
★★★★★Did you try this recipe? Please give a star rating in the comments below ★★★★★
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