This Easy Healthy Buffalo Tofu Wrap is a tasty and fun meal! It features crispy tofu dressed in a spicy buffalo sauce, all wrapped in a soft tortilla with fresh veggies.
If you’re like me, you might just end up eating the tofu straight from the pan! 😂 These wraps are perfect for a quick lunch or dinner, and you can customize them with your favorite toppings!
Key Ingredients & Substitutions
Tofu: Firm or extra-firm tofu is best as it holds its shape when cooking. If you can’t find tofu, consider using tempeh or even seitan for a similar texture.
Buffalo Sauce: You can use store-bought buffalo sauce for convenience, but homemade is easy! Simply mix hot sauce with melted butter or vegan butter. Adjust the heat level to your taste.
Tortilla Wrappers: Whole wheat or spinach tortillas add flavor and nutrition. If gluten-free, try rice wraps or corn tortillas as great alternatives.
Ranch Dressing: Traditional ranch can be swapped for yogurt-based or a vegan ranch. You might also try hummus for a creamy texture with different flavor notes.
How Do I Get Crispy Tofu Without Frying?
Getting crispy tofu is all about moisture and cooking technique! Pressing the tofu removes excess water, allowing it to brown nicely.
- After pressing, cut tofu into strips that are about 1 inch thick; this helps it get crispy faster.
- Heat the skillet over medium heat with oil. Make sure the oil is hot before adding tofu for a good sear.
- Let tofu cook without stirring for a few minutes on each side until golden brown. This creates a nice crust.
Feel free to experiment with spices on the tofu before cooking. A bit of garlic powder or paprika can add a fun twist!
Easy Healthy Buffalo Tofu Wrap
Ingredients
- 14 oz (400g) firm or extra-firm tofu, pressed
- 1/3 cup buffalo sauce (store-bought or homemade)
- 1 tbsp olive oil
- 2 large whole wheat or spinach tortilla wraps
- 1/2 cup shredded carrots
- 1/2 avocado, sliced or mashed
- 1/4 cup chopped romaine or spinach leaves
- 1/4 cup shredded cheddar or vegan cheese (optional)
- 1/4 cup ranch dressing or vegan ranch dressing
- Salt and pepper to taste
How Much Time Will You Need?
This recipe takes about 15-20 minutes to prepare. If you’re pressing the tofu, you can use that time to prep your toppings. The cooking time will be around 10 minutes, making it a quick and satisfying meal!
Step-by-Step Instructions
1. Prepare the Tofu
Press the tofu to remove excess moisture for about 15-20 minutes. This step is important to ensure that the tofu gets crispy when cooked. Once pressed, slice the tofu into thick strips, about 1 inch wide.
2. Cook the Tofu
In a non-stick skillet, heat the olive oil over medium heat. Once hot, add the tofu strips to the skillet and cook them for 3-4 minutes on each side, or until they are golden brown and slightly crispy. This gives your tofu a nice texture!
3. Toss in Buffalo Sauce
After the tofu is cooked, remove it from the skillet and toss it with buffalo sauce in a bowl. Make sure all the tofu strips are evenly coated in the sauce for that delicious spicy flavor.
4. Prepare the Tortillas
Warm your tortilla wraps slightly in the microwave or on a skillet. This step makes them easier to roll without tearing.
5. Assemble the Wraps
On each tortilla, layer the buffalo tofu strips, followed by shredded carrots, avocado, and leafy greens. Add cheese if you’d like a little extra creaminess to your wrap!
6. Add the Dressing
Drizzle some ranch dressing (or vegan ranch) over the top of your filled tortilla. This adds a cool, creamy contrast to the spicy tofu.
7. Roll It Up!
Carefully roll the tortilla tightly, folding in the sides as you go to secure all the ingredients inside. This will help keep everything intact while you eat!
8. Optional Grilling
If you’d like a warm, crispy wrap, grill it lightly on a panini press or skillet for 1-2 minutes. This gives it a nice touch and helps seal the wrap.
9. Serve and Enjoy!
Slice the wrap in half and serve immediately with extra ranch or buffalo sauce on the side. Enjoy your flavorful and healthy buffalo tofu wrap—perfect for a quick lunch or dinner!
FAQ for Easy Healthy Buffalo Tofu Wrap
Can I Use Different Tortillas?
Absolutely! While whole wheat or spinach tortillas are great choices, you can use any type you prefer. Consider gluten-free options like corn tortillas or lettuce wraps for a low-carb alternative.
What Can I Substitute for Tofu?
If you’re not a fan of tofu, tempeh is a fantastic substitute with a similar texture and added nuttiness. You can also try using seitan for a meatier option or even chickpeas for a quick protein boost!
How Long Do Leftovers Last?
Leftover wraps can be stored in an airtight container in the refrigerator for up to 3 days. If possible, store the components separately (tofu, veggies, and wrap) to keep everything fresh.
Can I Make This Wrap Spicier?
Definitely! To add more heat, you can mix extra hot sauce into the buffalo sauce or sprinkle some red pepper flakes or cayenne pepper over the assembled wrap.
