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shredded tofu wraps Two buffalo tofu wraps cut in half and stacked, showing shredded buffalo tofu and slaw tightly rolled inside whole wheat tortillas on a plate.

Shredded Tofu Wraps

Crispy, spicy Shredded Tofu Wraps meets creamy herby slaw in these protein-packed wraps, perfect for lunch or a quick dinner!
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Course: Dinner, Lunch
Cuisine: American, Plant-Based
Keyword: buffalo tofu, high protein, meal prep, vegan wrap
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 4
Calories: 420kcal
Cost: $12

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.
  • Grate the tofu using a box grater directly onto the prepared baking sheet.
    A hand grating a block of firm tofu on a box grater over a cutting board, creating shredded tofu pieces.
  • In a small bowl, whisk together hot sauce, avocado oil, garlic powder, onion powder, salt, and cayenne.
    Close-up of a hand whisking a bowl of reddish buffalo sauce, likely for coating tofu, on a light-colored countertop.
  • Pour the sauce over the grated tofu and gently toss with your hands to coat every piece evenly.
  • 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.
    A person spreading shredded buffalo tofu onto parchment paper, separating it evenly with their hands.
  • 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.
  • Place a tortilla on a flat surface. Add ¼ of the baked tofu horizontally along the center, then top with ¼ of the slaw.
    Overhead view of a whole wheat tortilla being filled with shredded buffalo tofu and a creamy slaw using tongs. The ingredients are placed in a line along the center of the tortilla.
  • 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.

Notes

These wraps are fun, flavorful, and packed with protein! They make meal prep simple, and the leftovers stay fresh in the fridge for up to 3 days.

Nutrition

Serving: 1Serving | Calories: 420kcal (21%) | Carbohydrates: 40g (13%) | Protein: 33g (66%) | Fat: 18g (28%) | Saturated Fat: 2g (13%) | Polyunsaturated Fat: 6g | Monounsaturated Fat: 8g | Sodium: 800mg (35%) | Potassium: 550mg (16%) | Fiber: 5g (21%) | Sugar: 6g (7%) | Vitamin A: 800IU (16%) | Vitamin C: 25mg (30%) | Calcium: 200mg (20%) | Iron: 5mg (28%)
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