Miso Mustard Tofu Wraps

These miso mustard tofu wraps are bursting with bright flavors. The tofu is coated and baked with a delicious miso mustard sauce and then wrapped up with vegetables and some sriracha mayo. Vegan, easy to make and perfect for lunches.

Close up cross section of the miso mustard tofu wrap loaded with vegetables.

I give major credit for this idea to my mother-in-law. During my last trip to see her, she proudly showed off her new favorite tofu recipe using her new favorite condiment, Chinese Mustard. And the tofu was so good, I knew it would be perfect in these wraps.

If it were up to me, most meals would be in wrap form. It’s my absolute favorite way to lunch. So if you are stuck on what to make for lunch, this one is a must try.

Why You’ll Love These Wraps

  • Really easy to assemble. You can prep your ingredients in separate containers and then assemble when ready to eat throughout the week.
  • Flavorful thanks to the combination of miso and mustard. There are a lot of fun and unique flavors in this recipe between the miso mustard combo, the flavors coming form the toasted sesame oil and having all of this wrapped in sriracha mayo.
  • All vegan and nut-free. A great option for my friends that might be dealing with nut allergies.

Key Ingredients

  • Tofu: I used extra firm tofu for these wraps, but you can also use super firm tofu to save a step when it comes to pressing the water out of it.
  • Mustard: If you can find Chinese Mustard at your local grocery store in the International section, do it, it makes this recipe taste all the better. If not, regular Dijon mustard works great here too with a few cracks of white pepper.
  • Miso Paste: For a nice mellow flavor, I recommend using white or yellow miso.
  • Soy Sauce: Great for the umami flavor it provides to this dish as well.
  • Toasted Sesame Oil: For a little flavor boost.
  • Garlic: I love the dried garlic in this, but feel free to use fresh if desired.
  • Ginger: Powdered works really well here.
  • Vegetables: Use one or more. Personally, I like to keep it colorful, so I opted for an assortment of colorful vegetables for this one.
  • Wraps: Use the type of wraps you like. I used a whole grain wrap, but this works great in regular flour tortillas as well.

How to Make These Miso Mustard Tofu Wraps

To a bowl, combine your miso mustard sauce ingredients with a fork until well combined and there are no visible clumps. Add in your tofu and toss to coat in the sauce. Place the tofu on a lined baking sheet and bake the tofu until golden. Reserve the bowl with the marinade to toss the tofu back in for later.

While that bakes up, make your sriracha mayo by combining your mayo and sriracha in a bowl. And when the tofu is done, place the tofu back in the bowl with the remaining miso mustard sauce that you saved and toss to coat.

Now assemble your wraps. Lay your wrap on a flat surface and spread your mayo over half the wrap. Top with your veggies of choice and then add on your tofu. Carefully, roll your wrap up and prepare to serve it.

Tips for the Perfect Wraps

  • Press your tofu well before baking. Use a tofu press or use your hands to gently squeeze your tofu from either end over a sink to drain some of the liquid. Once done, give your tofu a final pat dry before marinating.
  • Marinate your tofu. Try to marinate your tofu for 15 minutes or if possible, for a little longer to really get the flavors to get into the tofu before baking.
  • Avoid overstuffing your wraps. You will have a better time rolling your wrap and it will also lead to less breakage of your wrap in general.
  • Use a soft, pliable wrap. Typically, I recommend using a flour tortilla when possible. They bend and roll much easier compared to other wraps. If using a gluten free or low-carb style wrap, just know you likely might see some breaks in the wrap when rolling.

Add Ins and Swaps

Tofu Swaps. You can use tempeh or seitan and coat with sauce and bake it similar to the tofu. Or you can use beans like edamame, chickpeas, or lentils for your protein instead. Just make sure to coat your beans well for the wrap before stuffing it along with the veggies (no need to cook the beans if they are canned).

Chinese Mustard Swap. If you can’t find Chinese mustard, you can swap it out for some Dijon mustard and add some white pepper to it.

Soy Sauce Swap. Want to make this gluten-free? Just swap the soy sauce for gluten-free tamari, gluten-free soy sauce or coconut aminos.

Replace the Wraps. This tofu works great on top of a salad or served with some rice and raw vegetables like cucumber and carrots.

Swap the Vegan Mayo. You can use some tahini mixed with lemon juice and thinned out with a little water (I use 2 tablespoons tahini, juice of half a lemon along with some salt and pepper and 2 tbsp of water to thin it out) then add in 1/2 to 1 tablespoon of sriracha and mix until you get your desired consistency.

A wrap cut in half with tofu, vegetables held in hand.

Meal Prepping

You can meal prep this recipe in advance, just note, I like to store the tofu and a pre-shredded vegetable slaw in the fridge in separate airtight containers to easily use throughout the week. When ready to assemble, you can leave the tofu cold or reheat in a toaster oven to warm through before adding to your wrap.

More Vegan Lunch Box Ideas

Cross section close up of vegetable wraps set on top of each other and carrots and tofu bites in the background.
Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
A wrap cut in half with tofu, vegetables held in hand.

Miso Mustard Tofu Wraps

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 1 review
  • Author: Catherine Perez
  • Prep Time: 15 minutes
  • Cook Time: 30 minutes
  • Total Time: 45 minutes
  • Yield: 4 wraps 1x
  • Category: Lunch
  • Method: Baking
  • Cuisine: American
  • Diet: Vegan

Description

These miso mustard tofu wraps are bursting with bright flavors. The tofu is coated and baked with a delicious miso mustard sauce and then wrapped up with vegetables and some sriracha mayo. Vegan, easy to make and perfect for lunches.


Ingredients

Scale

Miso Mustard Tofu

  • 1 block (420 g) extra firm tofu, pressed and drained
  • 1 tbsp Chinese Mustard or Dijon Mustard
  • 1 tsp yellow or white miso paste
  • 1 tbsp soy sauce
  • 2 tsp sesame oil
  • 2 tsp maple syrup (optional)
  • 1 tsp garlic powder
  • 1/2 tsp ground ginger
  • Few cracks of fresh white pepper

Sriracha Mayo

  • 1/3 cup vegan mayonnaise
  • 12 tbsp sriracha

Assembling Wraps

  • 4 Whole Grain Wraps
  • 1 cup spinach
  • 1 cup cabbage or coleslaw mix
  • 1 carrot, shredded
  • 1 cucumber, julienned
  • Salt & pepper to taste

Instructions

  1. Preheat oven to 400F and line a baking sheet with parchment paper or a Silpat. Cube your pressed tofu as desired for your wrap. I cut it into 32 equal sized pieces.
  2. To an airtight container add in the remaining ingredients for the miso mustard sauce and with a fork, lightly mash the miso into the remaining sauce ingredients and mix well until no lumps remain.
  3. Add in your tofu cubes to the container and then seal it with a lid and give a gentle shake to completely coat. If you have time, allow the tofu to marinade for at least 15 minutes before continuing.
  4. Remove the individual tofu pieces and place on your lined baking tray, making sure to reserve the container that has any residual bits of the marinade. Place baking sheet in the oven for 25-30 minutes, making sure to flip your tofu after 20 minutes have elapsed.
  5. While the tofu is baking, you can prepare your extra fillings and the sriracha mayo. To a bowl, add in your vegan mayo and sriracha and give a good mix to combine.
  6. When tofu is done baking, place the tofu pieces back in the bowl with the miso mustard sauce and with a spatula, toss to coat.
  7. Now assemble your wraps. Start by laying a wrap on a flat surface and adding a spoonful of mayo to spread around half the wrap. To the half coated side, add your vegetables of choice and season with a pinch of salt and pepper. Now layer on your tofu. Carefully roll your wrap and enjoy.

Notes

Press your tofu well before baking. Use a tofu press or use your hands to gently squeeze your tofu from either end over a sink to drain some of the liquid. Once done, give your tofu a final pat dry before marinating.

Marinate your tofu. Try to marinate your tofu for 15 minutes or if possible, for a little longer to really get the flavors to get into the tofu before baking.

Avoid overstuffing your wraps. You will have a better time rolling your wrap and it will also lead to less breakage of your wrap in general.

Use a soft, pliable wrap. Typically, I recommend using a flour tortilla when possible. They bend and roll much easier compared to other wraps. If using a gluten free or low-carb style wrap, just know you likely might see some breaks in the wrap when rolling.

If you tried this recipe or any other recipe on the blog, then let me know what you thought in the comments below! And if you loved it, don’t forget to rate it too. Feel free to follow on Instagram, Pinterest, and TikTok for the latest nutrition tips and recipe videos.

 Catherine

This post contains affiliate links which means I will make a small commission if you purchase from those links. I only recommend and share products that I know, trust and personally use myself!

One Comment

  1. I love the miso mustard tofu! My rolling skills are terrible, but I like the challenge of seeing how much I can stuff in there before I get frustrated 😂. Definitely a keeper for easy lunches!






Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe rating 5 Stars 4 Stars 3 Stars 2 Stars 1 Star