Marinated Tofu Veggie Wrap

These Marinated Tofu Veggie Wraps are made with a protein packed filling that’s easy to prep in advance for grab and go lunches.

A tofu veggie wrap served in a pita stuffed with lettuce, tofu strips, onions, and tomatoes.

This wrap is dedicated to all the times I was given mushroom wraps, granted delicious mushroom wraps. Getting served a sandwich only filled with mushrooms. It’s just not enough. And maybe not enough for you, so let’s fix that. We’re gonna keep all the sauces and spices that will make this yummy, but we’re gonna bump up the protein by adding some marinated tofu strips.

Why You’ll Love These Tofu Wraps

  • Fun make ahead filling. If you loved the gochujang tofu sandwich, you will probably love this variation too. Best part, the tofu and mushrooms can be prepped in advance for easy lunch prep during the week.
  • High protein and plant-based. Tofu is a great plant protein source and can be easily added to dishes like this to help create a filling and satisfying meal.
  • Easy to modify to preference. Make this meal your own by adjusting the spices and herbs closer to your flavor preference.
Cutting board with a block of tofu and a cluster of oyster mushrooms on it.

Key Ingredients and Substitutions

  • Tofu: I like to use extra firm or super firm tofu for this. If you are allergic to soy, try this recipe out using Burmese tofu (chickpea tofu) instead.
  • Mushrooms: Really love using oyster mushrooms in this wrap, but you can also use portabella mushrooms as an alternative. Just slice them thin and cook them in a similar fashion. Note that cooking times will vary when it comes to cooking off moisture with different mushroom varieties.
  • Bouillon: If you have access to it, I love making the basting sauce using a vegan “chicken” bouillon cube. You can swap for 1/2 tsp Better Than Bouillon paste or use 1 tsp of miso paste instead.
  • Soy Sauce: I used a reduced-sodium soy sauce. You can also use coconut aminos to keep things gluten-free.
  • Maple Syrup: Any liquid sweetener can work here, so choose your favorite.
  • Spices: I used a combo of cumin, coriander, allspice, basil and thyme. Feel free to adjust the seasonings more to your liking.
  • Pita: I wanted this as a wrap, but the filling works great in a sandwich or even served as a rice bowl if you need a gluten-free option.

How to Make a Marinated Tofu Veggie Wrap

Preheat oven to 400F then cut your tofu into thin strips. Arrange the strips on a parchment lined baking tray.

To a small bowl combine the soy sauce, oil, vinegar, bouillon and thyme and whisk until smooth. With a basting brush, brush the tops of the tofu with the sauce. Reserve the sauce bowl, then place the tray in the oven to bake for 8 minutes.

Remove the tray, carefully flip the tofu slices, then brush the top side with the sauce again. Reserve the bowl and place the tray back in the oven for 7-8 minutes or until the edges start to brown slightly.

To the remaining sauce in the bowl, add the maple syrup, water, coriander, basil, allspice and cumin then whisk to combine.

Place a dry sauté pan over medium low heat. Once hot, add the mushrooms and spread them out in a single layer. Allow the mushrooms to cook undisturbed for 3-4 minutes. Press down on the mushrooms with a spatula, then flip the mushrooms and cook again until the mushrooms have browned and most of the water has been released.

Add the oil and garlic and sauté together with the mushrooms until fragrant.

Add in the tofu strips and the sauce, then stir well to coat, cooking until the liquid has cooked off then remove from heat.

To assemble the wrap, spread 1-2 tablespoons of hummus on a pita then top with lettuce, tomatoes, the tofu filling, red onions and a drizzle of yogurt sauce.

Expert Tips

  • For best texture, I recommend using super firm tofu. This variety of tofu typically comes vacuum sealed with minimal water. If using extra firm tofu, make sure to press the tofu of excess water for at least 15-30 minutes before using.
  • If you run out of basting sauce before step 4, add 1 tbsp of reduced sodium soy sauce and 1 tsp oil then add the remaining sauce ingredients.
  • Serve with an easy Vegan Yogurt Sauce. The sauce is 1/4 cup unsweetened plant based yogurt, 1 grated clove of garlic, 1/2 tsp dry dill, juice of half a lemon and salt to taste. Combine everything together in a bowl until the sauce is mostly smooth. Adjust flavors to your preference.
  • Change it up to preference. Feel free to change up the flavors or veggies being used in this recipe. When using a spice you are unfamiliar with, start with a smaller amount added to a dish and continue adjusting or adding more to your taste preference.
Close up of the tofu filling, lettuce, tomatoes and red onions from a wrap.

Frequently Asked Questions

Can this be prepared gluten-free?

Yes! Instead of soy sauce use wheat-free tamari, gluten-free soy sauce or coconut aminos. Then swap the pita bread for a gluten-free variety or serve the filling with lettuce wraps or over your favorite grains like rice, quinoa or millet.

How long does the filling last?

Place cooled leftover mushroom and tofu filling in an airtight container in the fridge for up to 5 days. You can reheat leftovers by placing in a pan to reheat or in a toaster oven for a few minutes until warmed through.

Is tofu good to eat?

Yes. It is a great plant based protein that is also loaded with iron and anti-oxidants. It is also associated with a lower chronic disease.

How to Build Your Wrap

The tofu and mushroom filling is perfect on it’s own, but works even better when served with other things too. Use your favorite pita and spread it with some hummus. Top with some fresh chopped lettuce, tomato, the tofu filling, some thinly sliced red onions and a garlic yogurt sauce.

More Plant Based Sandwich and Wrap Ideas

Close up of a pita wrap stuffed with marinated tofu strips, mushrooms, lettuce, tomatoes and onions.
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A tofu veggie wrap served in a pita stuffed with lettuce, tofu strips, onions, and tomatoes.

Marinated Tofu Veggie Wrap

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  • Author: Catherine Perez
  • Prep Time: 15 minutes
  • Cook Time: 30 minutes
  • Total Time: 45 minutes
  • Yield: 3 servings 1x
  • Category: Main Dish
  • Method: Baking
  • Cuisine: American
  • Diet: Vegan

Description

These Marinated Tofu Veggie Wraps are made with a protein packed filling that’s easy to prep in advance for grab and go lunches.


Ingredients

Scale

Baked Tofu Slices

  • 1, ~400g block of super firm or extra firm tofu (pressed)***
  • 2 tbsp low sodium soy sauce
  • 1 tbsp avocado oil or high heat oil of choice
  • 1 tbsp rice wine vinegar
  • 1/2 a vegan “chicken” or vegetable bouillon cube or 1/2 tsp of bouillon paste or 1 tsp miso paste
  • 1/2 tsp dry thyme

Mushroom Filling

  • 1 tbsp maple syrup
  • 1 tbsp water
  • 1/2 tsp ground coriander
  • 1/2 tsp dry basil
  • 1/4 tsp allspice
  • 1/4 tsp cumin
  • 1/2 pound oyster mushrooms, torn into large chunks
  • 1 tbsp extra virgin olive oil
  • 3 cloves garlic, grated
  • Kosher salt

For Serving

  • 3 pitas or flatbreads
  • 2 plum tomatoes, diced
  • 1/4 medium red onion, thinly sliced
  • 2 cups of lettuce, roughly chopped
  • 34 tbsp hummus
  • Vegan Yogurt Sauce, optional

Instructions

  1. Preheat oven to 400F then cut your tofu into thin strips. Arrange the strips on a parchment lined baking tray.
  2. To a small bowl combine the soy sauce, oil, vinegar, bouillon and thyme and whisk until smooth. With a basting brush, brush the tops of the tofu with the sauce. Reserve the sauce bowl, then place the tray in the oven to bake for 8 minutes.
  3. Remove the tray, carefully flip the tofu slices, then brush the top side with the sauce again. Reserve the bowl and place the tray back in the oven for 7-8 minutes or until the edges start to brown slightly.
  4. To the remaining sauce in the bowl, add the maple syrup, water, coriander, basil, allspice and cumin then whisk to combine.
  5. Place a dry sauté pan over medium low heat. Once hot, add the mushrooms and spread them out in a single layer. Allow the mushrooms to cook undisturbed for 3-4 minutes. Press down on the mushrooms with a spatula, then flip the mushrooms and cook again until the mushrooms have browned and most of the water has been released.
  6. Add the oil and garlic and sauté together with the mushrooms until fragrant.
  7. Add in the tofu strips and the sauce, then stir well to coat, cooking until the liquid has cooked off then remove from heat.
  8. To assemble the wrap, spread 1-2 tablespoons of hummus on a pita then top with lettuce, tomatoes, the tofu filling, red onions and a drizzle of yogurt sauce.

Notes

For best texture, I recommend using super firm tofu. This variety of tofu typically comes vacuum sealed with minimal water. If using extra firm tofu, make sure to press the tofu of excess water for at least 15-30 minutes before using.

If you run out of basting sauce before step 4, add 1 tbsp of reduced sodium soy sauce and 1 tsp oil then add the remaining sauce ingredients.

Serve with an easy Vegan Yogurt Sauce. The sauce is 1/4 cup unsweetened plant based yogurt, 1 grated clove of garlic, 1/2 tsp dry dill, juice of half a lemon and salt to taste. Combine everything together in a bowl until the sauce is mostly smooth. Adjust flavors to your preference.

Change it up to preference. Feel free to change up the flavors or veggies being used in this recipe. When using a spice you are unfamiliar with, start with a smaller amount added to a dish and continue adjusting or adding more to your taste preference.

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

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