Crispy Shredded Za’atar Tofu Cabbage Wraps

These Crispy Shredded Za’atar Tofu Cabbage Wraps are high protein, easy to make and completely roasts in the oven. Tossed together with a pistachio za’atar herb mix to maximize on all the flavor.

Pita wrap stuffed with hummus, lettuce, crispy baked tofu, cabbage and onions.

The only thing I kept saying after taking the first bite of this wrap was, “OMG.” I don’t take that phrase lightly, but it’s the best way to describe the complex flavors in a surprisingly easy to assemble meal. It uses my favorite tofu technique, which is shredding it to make sure that each bite of this wrap is layered with flavor. It’s a true winner.

Why You’ll Love These Crispy Shredded Za’atar Tofu Cabbage Wraps

  • An easy sheet pan meal. Everything roasts in the oven, which makes this meal incredibly convenient to make and clean up.
  • High protein. Because we are using both tofu and pistachios, you are getting a protein packed filling that when stuffed into a wrap will leave you feeling incredibly satisfied.
  • Easy to customize. Build your wrap your way. Use this as a guide, but you can add in more veggies or serve the filling differently to change things up.
Cutting board topped with tofu, parsley, onion, lemon, a clove of garlic, cabbage, and pistachios.

Key Ingredients and Substitutions

  • Tofu: I recommend super firm tofu. If you want to try this with extra firm tofu, choose a brand that is pretty dense, then press out excess water as needed from it.
  • Cabbage: I thinly sliced some green cabbage, but feel free to sub for red cabbage or a bagged coleslaw mix if that is what you prefer.
  • Onion: I used red onion, but shallots and yellow onions work too.
  • Oil: Any high heat neutral oil can work for this, so choose what works best for you. For reference, I used avocado oil. Most oils may provide their smoking point on the label of the bottle. Look for ones that have a smoke point at least 425F or higher when roasting at high temperatures.
  • Pistachios: If pistachios don’t fit within your budget, you can swap them for pepitas or sunflower seeds. These swaps will also help make this nut-free.
  • Spices: I used a combination of garlic, coriander, smoked paprika, za’atar, and sumac to season the components of this meal.
  • Herbs: I used both parsley and mint. You can leave the mint out if desired.
  • Tamari: I like using tamari, but soy sauce or coconut aminos work equally well here.
  • Lemon: Use fresh lemon as you need both the zest and juice. Feel free to swap with lime if desired.
  • Maple Syrup: Use your favorite liquid sweetener. Some plant-based options include swapping for agave or rice syrup.

What is Za’atar?

Za’atar is a spice blend consisting of herbs, toasted sesame seeds, sumac, and a variety of spices. This mixture is traditionally used within Levantine cuisine and popular within Algeria, Armenia, Egypt, Iraq, Israel, Kuwait, Jordan, Lebanon, Libya, Morocco, Palestine, Saudi Arabia, Syria, Tunisia, and Turkey.

Depending on the region, you may see variations in terms of the spices used within za’atar. For example, something that makes Palestinian za’atar special is the addition of caraway seeds in their blend, while other mixes from different countries may have more fennel seeds, coriander or cumin. Regardless, this spice blend is full of delicious savory flavors.

How to Make Crispy Shredded Za’atar Tofu Cabbage Wraps

Preheat the oven to 425F. Place a box grater over a parchment-lined baking tray then grate the tofu over the largest holes of the box grater to create shreds. Top the shreds with cornstarch, paprika, coriander, garlic powder, tamari and oil. Toss to coat the tofu then spread it out in an even layer on the baking tray.

To a separate baking tray, add the cabbage, onions, garlic powder, coriander, thyme, a generous pinch of salt and the oil. Toss to evenly coat then spread the cabbage mix out in an even layer on the baking tray.

Place the tofu on the middle rack and the cabbage on the bottom rack in the oven. Bake for 10 minutes then give both trays a toss, spread them back out then place back in the oven (switching racks) for another 8-10 minutes until the tofu is golden and the cabbage starts to crisp around the edges.

While the tofu and cabbage bake, combine the pistachios, parsley, mint, garlic, za’atar, sumac, lemon zest and juice, maple syrup, oil and a generous pinch of salt together in a bowl then stir to combine.

Once the tofu and cabbage is done baking, transfer the cabbage to the tray of tofu and top with the pistachio mixture. Using tongs, toss the mixture together until evenly combined.

Warm the pita according to package instructions then assemble your wrap. Spread 2-3 tbsp of hummus on the pita then top with some lettuce and the tofu mixture. Fold it together into a wrap then enjoy.

Expert Tips

  • Use super firm tofu for best results. This type of tofu compared with extra firm tofu is denser and shreds easier. Using extra firm tofu may result in the tofu crumbling.
  • Save chopping time. Use bagged shredded cabbage or a coleslaw mix if you want to vary the veggies without the chopping. You can also shred cabbage using a mandolin if preferred.
  • Make a pourable sauce using hummus. Mix together 3 tbsp of hummus with 2 tsp of lemon juice and 2 tbsp or more water, whisking together until at your desired consistency. Use it to pour over your tofu mix before wrapping it up.
Folded pita wrap stuffed with shredded tofu, cabbage, and onions tossed in an herby pistachio mix.

Frequently Asked Questions

How do I prevent my tofu from crumbling when shredding?

Use a dense tofu like super firm tofu (sometimes also referred to as high protein tofu). Typically, this style of tofu is kept in a vacuum sealed package with a small amount of water compared to other types of tofu that is stored in a tub of water. These vacuum packed blocks tend to be very dense in texture, which makes them ideal for shredding. If unable to find high protein tofu, make sure to press extra firm tofu really well using a tofu press before attempting to shred.

How long does the tofu mixture last?

The tofu and cabbage mix can be prepared in advance. Once the mix has cooled, place in an airtight container and store in the fridge for up to 5 days.

Should this be eaten hot or cold?

You can serve it either way and it will be equally delicious. Feel free to use right out of the oven or reheat before eating.

How can I make this gluten-free?

Make this meal completely gluten-free by swapping the pita for a gluten-free wrap or serve the tofu mixture over rice or quinoa. Using a wheat-free tamari is naturally gluten-free, but you can also use a gluten-free soy sauce or coconut aminos as well.

Front facing view of a stuffed pita wrap loaded with pistachio and herb coated shredded tofu, hummus and lettuce.

How to Serve

Use the tofu filling however you like. It was originally designed to be used in a lunch time wrap, but you can get creative with how you use it. Try it in any of the following combinations.

  • Wrap: Serve stuffed in a wrap or as a sandwich filling. I like to use hummus and lettuce to stuff along with the filling to make it extra fresh and delicious.
  • Bowl: Serve over your favorite grains like rice, quinoa or farro!
  • Salad: Season your favorite salad mix and use the tofu mix as a delicious protein-rich item to serve it with.

More Tofu Recipes to Try

A pita wrap loaded with za'atar pistachio coated shredded tofu, hummus and lettuce.
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Pita wrap stuffed with hummus, lettuce, crispy baked tofu, cabbage and onions.

Crispy Shredded Za’atar Tofu Cabbage Wraps

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 3 reviews
  • Author: Catherine Perez
  • Prep Time: 15 minutes
  • Cook Time: 20 minutes
  • Total Time: 35 minutes
  • Yield: 34 wraps 1x
  • Category: Lunch
  • Method: Roasting
  • Cuisine: American
  • Diet: Vegan

Description

These Crispy Shredded Za’atar Tofu Cabbage Wraps are high protein, easy to make and completely roasts in the oven. Tossed together with a pistachio za’atar herb mix to maximize on all the flavor.


Ingredients

Scale

Baked Tofu

  • 1, 16 oz block super firm tofu, pat dry
  • 1 tbsp cornstarch
  • 1 tsp smoked paprika
  • 1/2 tsp ground coriander
  • 1/2 tsp garlic powder
  • 1 tbsp tamari
  • 1 tbsp avocado oil

Baked Cabbage

  • 3 cups cabbage, finely shredded
  • 1/2 medium red onion, thinly sliced
  • 1 tsp garlic powder
  • 1/2 tsp ground coriander
  • 1/2 tsp dry thyme
  • 1 tbsp avocado oil
  • Kosher salt to taste

Za’atar Pistachio Herb Mix

  • 1/4 cup pistachios, finely chopped
  • 1/3 cup fresh parsley, finely minced
  • 2 tbsp fresh mint, finely minced
  • 1 clove garlic, grated
  • 2 tsp za’atar
  • 1/2 tsp sumac, optional
  • Zest and juice of 1 lemon
  • 1 tbsp maple syrup
  • 1 tbsp extra virgin olive oil, optional

For Assembly

  • 4 pitas or large tortillas
  • Hummus
  • Lettuce, chopped

Instructions

  1. Preheat the oven to 425F. Place a box grater over a parchment-lined baking tray then grate the tofu over the largest holes of the box grater to create shreds. Top the shreds with cornstarch, paprika, coriander, garlic powder, tamari and oil. Toss to coat the tofu then spread it out in an even layer on the baking tray.
  2. To a separate baking tray, add the cabbage, onions, garlic powder, coriander, thyme, a generous pinch of salt and the oil. Toss to evenly coat then spread the cabbage mix out in an even layer on the baking tray.
  3. Place the tofu on the middle rack and the cabbage on the bottom rack in the oven. Bake for 10 minutes then give both trays a toss, spread them back out then place back in the oven (switching racks) for another 8-10 minutes until the tofu is golden and the cabbage starts to crisp around the edges.
  4. While the tofu and cabbage bake, combine the pistachios, parsley, mint, garlic, za’atar, sumac, lemon zest and juice, maple syrup, oil and a generous pinch of salt together in a bowl then stir to combine.
  5. Once the tofu and cabbage is done baking, transfer the cabbage to the tray of tofu and top with the pistachio mixture. Using tongs, toss the mixture together until evenly combined.
  6. Warm the pita according to package instructions then assemble your wrap. Spread 2-3 tbsp of hummus on the pita then top with some lettuce and the tofu mixture. Fold it together into a wrap then enjoy.

Notes

Use super firm tofu for best results. This type of tofu compared with extra firm tofu is denser and shreds easier. Using extra firm tofu may result in the tofu crumbling.

Save chopping time. Use bagged shredded cabbage or a coleslaw mix if you want to vary the veggies without the chopping. You can also shred cabbage using a mandolin if preferred.

Make a pourable sauce using hummus. Mix together 3 tbsp of hummus with 2 tsp of lemon juice and 2 tbsp or more water, whisking together until at your desired consistency. Use it to pour over your tofu mix before wrapping it up.

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!

5 Comments

  1. These were delicious!! My mum and I partnered up to make them otherwise it might’ve been too many steps/dishes for me to do on my own. The flavours and textures were so unique and satisfying. Definitely recommend for a day/night when you’ve got time and/or a helper 🙂






  2. We made this for dinner last night (leftovers tonight) and it was incredible. My husband asked “do you have a place where you keep an these recipes that we make that are our all time faves?” (Just so you know where it takes). We have a Meyer Lemon tree that we just brought in for the winter so we used that for the sauce and it took it to another level, so bright and floral! Thank you for making healthy plants based food so jam packed with flavor!






    1. This is the highest compliment! This has me smiling ear to ear. Thank you so so much and so glad you and your husband loved it. Life goal is to get a lemon tree, I’m sure with your Meyer lemons it was extra special. 🙂

  3. All these flavors that I never would have thought to put together 🤩 Definitely inhaled it and looking forward to the leftovers.






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