These shredded tofu wraps are crispy-edged, buffalo-coated, and seriously satisfying. The tofu bakes up with little caramelized bits that soak up the tangy hot sauce, while the cool, herby slaw cuts right through the heat. I made these on a Wednesday night when I had zero energy but wanted something that felt like I'd actually cooked, and honestly, they delivered. The whole thing comes together in about 35 minutes, and you end up with 33 grams of protein per wrap without any weird ingredients or complicated steps.
If you're looking for more quick dinner ideas that pack flavor and protein, check out this Delicious Prawn And Chorizo Pasta Recipe or this Best Ginger Miso Brothy Soup Recipe for cozy weeknight inspiration.
Why You'll Love This Vegan Shredded Tofu Wraps
This Shredded Tofu Wraps is the kind of recipe you'll make on repeat once you try it. The tofu gets golden and slightly crispy around the edges, the buffalo sauce brings just enough heat without being overwhelming, and the fresh dill and chives in the slaw add brightness that makes each bite feel complete. It's a high-protein vegan wrap that actually keeps you full, works great for meal prep, and tastes better cold the next day. Plus, you can customize the spice level and make it low FODMAP if you need to. If you're into recipes that work for busy weeks, this Best Saucy Ramen Noodles Recipe is another one I turn to constantly.
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Ingredients For Shredded Tofu Wraps
Here's what you need to make these plant-based Shredded Tofu Wraps.
See Recipe Card Below This Post For Ingredient Quantities
Buffalo Shredded Tofu
- Extra-firm tofu: The base of the recipe. Grating it creates texture that mimics shredded meat and helps it crisp up in the oven.
- Frank's Red Hot Sauce: Gives you that classic buffalo flavor without being too vinegary. You can use another hot sauce, but Frank's is the sweet spot for this recipe.
- Avocado oil: Helps the tofu crisp up and adds richness. Any neutral oil works if you don't have avocado oil on hand.
- Garlic powder: Adds savory depth to the buffalo coating. Use low FODMAP garlic powder if you're sensitive.
- Onion powder: Rounds out the flavor and adds a hint of sweetness. Omit if you're following low FODMAP.
- Salt: Balances the heat and brings out all the flavors.
- Cayenne pepper: Adds extra kick. Cut it in half if you prefer mild heat.
Ranch-ish Slaw
- Coleslaw mix: Provides crunch and makes this recipe faster. Pre-shredded saves time and works perfectly here.
- Vegan mayo: Creates the creamy base for the dressing. Hellmann's vegan is thick and tangy, which works great.
- Dijon mustard: Adds tang and helps emulsify the dressing so it clings to the slaw.
- Garlic powder: A little goes a long way in the dressing. Use low FODMAP if needed.
- Onion powder: Adds subtle sweetness. Skip it for low FODMAP.
- Salt: Seasons the slaw and balances the richness of the mayo.
- Fresh dill: The star herb here. It adds bright, grassy flavor that makes the slaw taste fresh and herbaceous.
- Fresh chives: Add mild onion flavor and a pop of green. They make the slaw feel restaurant-quality.
For Serving
- Extra-large tortillas: Choose whole grain, gluten-free, or low FODMAP depending on your needs. Larger tortillas are easier to wrap tightly.
How To Make Shredded Tofu Wraps
Follow these steps to make spicy Shredded Tofu Wraps that actually hold together.
Preheat & Prep: Preheat your oven to 400℉ (205℃) and line a large rimmed baking sheet with parchment paper. Take your tofu and grate it directly onto the baking sheet using the large holes of a box grater. This creates the shredded texture.
Make Buffalo Sauce: In a small bowl, whisk together the hot sauce, avocado oil, garlic powder, onion powder, salt, and cayenne pepper until smooth. Pour this mixture evenly over the grated tofu, then use your hands to toss everything together, making sure every strand is coated in that orange-red buffalo goodness.
Bake Tofu: Spread the tofu out in an even layer on the baking sheet. Bake for 20 to 25 minutes, giving it a good stir with a spatula after 15 minutes. You'll know it's done when the tofu looks slightly shrunken and some pieces appear dry and golden at the edges.
Prepare Slaw: While the tofu bakes, grab a medium bowl and whisk together the vegan mayo, Dijon mustard, garlic powder, onion powder, and salt until creamy. Add the coleslaw mix, chopped dill, and chives, then toss everything together until the slaw is evenly coated.
Assemble Wraps: Lay a tortilla flat on your work surface. Place a quarter of the baked tofu down the center in a horizontal line. Top with a quarter of the slaw. Fold in the left and right sides of the tortilla, then fold the bottom edge up and over the filling, tucking it tightly as you roll upward to create a secure wrap. Repeat with the remaining three tortillas.
Storage: Keep any leftover tofu and slaw separate in airtight containers in the fridge for up to 3 days. The wraps are delicious eaten cold straight from the fridge.
Optional Serving Tip: If you're not in the mood for a wrap, turn this into a bowl by combining the tofu and slaw in a bowl with crushed tortilla chips, rice, or diced vegetables like celery and carrot for extra crunch.
Substitutions & Variations
For the tofu: If you don't have a box grater, you can crumble the tofu by hand into small pieces. It won't be quite as shredded, but it'll still work.
For the hot sauce: Sriracha, Louisiana hot sauce, or even a chipotle hot sauce will give you different flavor profiles. Adjust the cayenne accordingly.
For the slaw: You can swap the dill for cilantro or parsley if that's what you have. The flavor will change, but it'll still be fresh and herby.
For low FODMAP: Use the garlic-infused oil instead of garlic powder, skip the onion powder entirely, and choose a certified low FODMAP tortilla.
For air fryer: Spread the grated, sauced tofu in an air fryer basket and cook at 375℉ for 12 to 15 minutes, shaking the basket halfway through.
Equipment For Shredded Tofu Wraps
You don't need anything fancy to make these healthy Shredded Tofu Wraps lunches.
- Rimmed baking sheet: Holds the tofu and catches any sauce that drips.
- Parchment paper: Prevents sticking and makes cleanup easier.
- Box grater: Creates the shredded texture. Use the large holes.
- Small mixing bowl: For whisking the buffalo sauce.
- Medium mixing bowl: For making the slaw.
- Whisk: Helps emulsify the dressing smoothly.
- Measuring cups and spoons: For accuracy, especially with the spices.
Storage & Meal Prep Tips
These Shredded Tofu Wraps are excellent for easy Shredded Tofu Wraps prep. Store the baked buffalo tofu and the ranch slaw in separate airtight containers in the refrigerator for up to 3 days. Keep the tortillas in their original packaging at room temperature.
When you're ready to eat, you can assemble a fresh Shredded Tofu Wraps or eat the tofu and slaw cold over greens or rice. The tofu actually gets more flavorful as it sits in the fridge and absorbs more of the buffalo sauce.
If you want to freeze the tofu, spread it out on a baking sheet after baking, freeze until solid, then transfer to a freezer bag for up to 2 months. Thaw in the fridge overnight before using. I don't recommend freezing the slaw or assembled Shredded Tofu Wraps.
Serving Suggestions
These Shredded Tofu Wraps are filling on their own, but here are some cozy ways to round out the meal:
With a side of sweet potato fries: The sweetness balances the heat from the buffalo sauce, and the crispy texture echoes the crispy tofu edges.
With carrot and celery sticks: Classic buffalo accompaniments. Add a little extra vegan ranch on the side for dipping.
As part of a wrap platter: Make a few different fillings like hummus and veggies, or a simple bean and rice mix, so everyone can build their own.
With a cold pasta salad: Something creamy and mayo-based works really well alongside the spicy tofu.
Expert Tips
Pat the tofu dry: This is the most important step. Press the tofu between paper towels or a clean kitchen towel before grating. The drier it is, the crispier it'll get in the oven.
Don't skip the stir: Stirring the tofu halfway through baking ensures even crisping and prevents any burnt spots.
Taste the slaw: Before assembling, taste the slaw and adjust the salt or mustard if needed. Everyone's mayo brand is slightly different.
Warm the tortillas: If your tortillas are stiff or cold, warm them in a dry skillet for 10 seconds on each side. This makes them more pliable and easier to wrap without tearing.
Wrap tightly: The key to a good Shredded Tofu Wraps is tucking that first fold really snugly. If it's loose, everything will fall out when you eat it.
Use wet hands: If the tofu mixture is sticking to your hands while tossing, dampen your hands slightly. It helps.
FAQ
What to put in a wrap with tofu?
You can add shredded lettuce, sliced avocado, pickled onions, shredded carrots, cucumber, or any crunchy veggies you like. For this recipe, the slaw provides all the crunch and creaminess you need, but feel free to add extra veggies if you want more bulk.
What fillings can you put in a wrap?
Pretty much anything goes. Beans, rice, roasted vegetables, hummus, falafel, grilled proteins, cheese, greens, and pickled vegetables all work great. Just make sure you have a good balance of something creamy, something crunchy, and something with flavor.
How to make Shredded Tofu Wraps?
Grate firm or extra-firm tofu using a box grater, then toss it with your sauce of choice (buffalo, BBQ, teriyaki). Bake it at 400℉ for 20 to 25 minutes, stirring halfway, until it's golden and slightly crispy. The grated texture mimics pulled chicken or pork.
What sauces go well with Shredded Tofu Wraps?
Buffalo sauce (like in this recipe), peanut sauce, teriyaki, BBQ, chimichurri, tahini-lemon dressing, sriracha mayo, and sweet chili sauce all pair beautifully with tofu. Pick something bold since tofu is mild and absorbs flavors well.
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Pairing
These are my favorite dishes to serve with Shredded Tofu Wraps
Shredded Tofu Wraps
Ingredients
- 24 ounces extra firm tofu drained and patted dry
- ⅓ cup hot sauce such as Frank's RedHot, for bold flavor
- 2 tablespoons avocado oil or any neutral oil
- 2 teaspoons garlic powder or low-FODMAP garlic powder, optional
- 2 teaspoons onion powder omit for low-FODMAP
- 1 teaspoon salt adjust to taste
- ½ teaspoon cayenne pepper for heat
- 200 grams coleslaw mix about half a bag, for freshness
- ⅓ cup vegan mayonnaise creamy base for slaw
- 2 teaspoons Dijon mustard for tang
- ¼ teaspoon garlic powder or low-FODMAP garlic powder
- ¼ teaspoon onion powder omit for low-FODMAP
- ¼ teaspoon salt to season slaw
- ¼ cup fresh dill chopped (adds herbal brightness)
- 2 tablespoons fresh chives chopped (for garnish and flavor)
- 4 extra large tortillas whole grain, gluten-free, or low-FODMAP
Instructions
- Preheat your oven to 400°F (205°C) and line a large rimmed baking sheet with parchment paper.
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Grate the tofu using a box grater directly onto the prepared baking sheet.
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In a small bowl, whisk together hot sauce, avocado oil, garlic powder, onion powder, salt, and cayenne.
- Pour the sauce over the grated tofu and gently toss with your hands to coat every piece evenly.
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Spread the tofu in an even layer on the baking sheet. Bake for 20–25 minutes, stirring once halfway through, until the tofu looks slightly shriveled and lightly golden in spots.
- In a medium bowl, whisk together vegan mayo, Dijon mustard, garlic powder, onion powder, and salt.
- Add coleslaw, dill, and chives to the dressing and toss until everything is well coated.
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Place a tortilla on a flat surface. Add ¼ of the baked tofu horizontally along the center, then top with ¼ of the slaw.
- Fold in the sides of the tortilla, then roll up tightly from the bottom to enclose the filling.
- Store any leftover tofu and slaw separately in the fridge for up to 3 days; wraps can be enjoyed cold or reheated slightly.
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