Black Pepper Tofu Wrap
This Black Pepper Tofu Wrap is packed with rich umami flavor and comes together in less than 30 minutes. High-protein and easy to make ahead of time.
A fun take on a classic Chinese American takeout meal I used to order quite often, Black Pepper Chicken. However, obviously, by now you should know I am vegan, so instead of chicken we are going with some shredded tofu. Now don’t let the thought of taking on a takeout classic scare you. It’s actually quite easy to put together with some basic ingredients. Plus, it gives you the option to modify ingredients to best suit your needs.
Why You’ll Love This Black Pepper Tofu Wrap
- Packs in flavor. With simple ingredients we are still able to add a lot of umami notes and build complex flavors in the sauce that really help make this wrap taste extra special.
- Easy to make. Comes together in less than 30 minutes using some simple techniques that still help elevate the taste and texture of this meal.
- Can be made ahead of time. Make the filling ahead of the week to help you easily build wraps throughout the lunch week.
Key Ingredients and Substitutions
- Tofu: To make shredding easy, I recommend using a super firm tofu (the variety that comes in a vacuum sealed pouch, I like to use Nasoya’s Super Firm Tofu). If all you have access to is extra firm, press your tofu for at least 15-30 minutes then crumble it into chunks over the baking tray instead.
- Tamari: I tested this recipe using a wheat-free tamari, but you can also use soy sauce or coconut aminos based on your preference.
- Rice Vinegar: If you don’t have this available, you can also use apple cider vinegar or equal amount lime juice.
- Shaoxing Wine: I add this to help enhance the flavor of this dish, but it can be easily swapped with dry sherry or additional vegetable broth for a non-alcoholic version.
- Cornstarch: You can also use arrowroot powder or potato starch.
- Sugar: I used light brown sugar as it is the cheaper option, but this can also be swapped for a liquid sweetener like agave nectar or maple syrup.
- Peppers: I used both green and red for color. Feel free to use a whole pepper of whatever color you like. For spice, you can also add a Fresno pepper to the mix.
- Onions: I used red onion, but white onion works just as well for this dish.
- Aromatics: I used a combination of garlic and ginger. Feel free to adjust the amounts based on your preference.
- Pita: I used a store bought whole grain pita, but feel free to use the brand that you like best.
How to Make a Black Pepper Tofu Wrap
Preheat the oven to 425F. Place a box grater over a parchment lined baking tray and grate the super firm tofu over the largest holes. Once the whole block is shredded, top with the cornstarch, sugar, pepper, tamari, rice vinegar, and oil. Carefully toss the tofu to evenly coat then spread it out in an even layer on the baking tray. Bake in the oven for 10 minutes, give the tofu a careful toss then return to bake for 5-8 minutes.
To a small bowl add the tamari, wine, vinegar, pepper, sugar, vegetable broth, and cornstarch. Use a whisk to mix it together until no clumps remain, then set it to the side.
Heat the oil up in a large skillet over medium high heat. Once hot, add the onions and peppers to the pan and give them a quick sauté for about 2-3 minutes. Add the garlic and ginger, and continue to sauté until fragrant, about 30 seconds.
Lower the heat to medium low. Give the pepper sauce another whisk, then pour it into the pan, stirring frequently until the sauce begins to slightly thicken, about 2 minutes.
Pour in the shredded tofu and fold it into the sauce until completely coated then remove the pan form heat.
If making the sriracha mayo, add the mayo, yogurt, sriracha, maple syrup, and a pinch of salt to a bowl and whisk together until uniform in color.
To assemble a wrap, warm up your wrap as per package instructions, then smear 1-2 tablespoons of the sriracha mayo across the surface. Add a handful of lettuce, then top with a portion of the shredded tofu and peppers and fresh cilantro as desired. Wrap it up then enjoy!
Expert Tips
- I recommend using super firm tofu, not extra firm tofu for grating. If you plan to grate your tofu, make sure that your tofu is very dense. Extra firm tofu that comes in a tub of water will be too soft to grate successfully. Instead, press the tofu using a tofu press for about 15 minutes to remove excess water then crumble into pieces then season as the instructions state.
- If you are using extra firm tofu, press your tofu well to remove excess water. Tear the tofu into small 1-inch pieces and coat as instructed. To bake, place on a parchment lined baking tray and place in the oven for 20 minutes, flip the pieces and bake again for 10 minutes.
- Modify the sodium based on your nutrition needs. To help keep the sodium in a good range, feel free to use reduced sodium soy sauce and low sodium vegetable broth when appropriate.
Frequently Asked Questions
Yes. The filling once combined with the sauce holds up really well in the fridge. Place leftovers of the filling in an airtight container and place in the fridge for up to 5 days. When ready, you can enjoy cold or heat it up then stuff into your favorite wrap and enjoy.
To make this dish gluten-free make sure you are using a wheat-free tamari or gluten-free soy sauce. The wrap can be swapped for a gluten-free wrap. Optionally, you can serve the tofu and pepper filling over your favorite gluten-free grain (rice, quinoa, etc.). And lastly, you’ll want to replace the Shaoxing wine with dry sherry or more vegetable broth.
Yes! Feel free to make this dish using chickpeas instead. You can roast the chickpeas. Drain and rinse a can of chickpeas then place on a kitchen towel and carefully pat them dry. Place them on a tray with a tablespoon of oil, a pinch of salt and black pepper then roast in the oven for 20 minutes, give them a toss and return to the oven for 10 minutes. Proceed to follow remaining instructions.
How to Serve
Once the tofu is mixed with the pepper sauce, use it as desired. It can be stuffed into wraps or served with rice or quinoa. Totally optional, but I like pairing the filling of the wrap with a vegan sriracha mayo. Spread the sauce out on a wrap then layer on any fresh veggies you like, the tofu filling and additional fresh herbs as desired.
More Plant-Based Sandwiches and Wraps to Try
- Spinach Artichoke White Bean Sandwich
- Chili Lime Chickpea Cauliflower Wrap
- Chopped Veggie Sandwich
- Marinated Tofu Veggie Wrap
- Samosa Wraps
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.
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Black Pepper Tofu Wrap
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
- Yield: 3–4 wraps 1x
- Category: Lunch
- Method: Stove Top
- Cuisine: Chinese Inspired
- Diet: Vegan
Description
This Black Pepper Tofu Wrap is packed with rich umami flavor and comes together in less than 30 minutes. High-protein and easy to make ahead of time.
Ingredients
Shredded Tofu
- 1 lb super firm tofu
- 1 tbsp cornstarch
- 1 tsp light brown sugar or coconut sugar (optional)
- 1/2 tsp fresh cracked black pepper
- 1 tbsp tamari
- 1 tbsp rice vinegar
- 1 tbsp avocado oil
Black Pepper Sauce
- 2 tbsp tamari
- 1 tbsp Shaoxing wine (or equal parts vegetable broth)
- 1 tbsp rice vinegar
- 1 tsp fresh cracked black pepper
- 1/2 tsp fresh cracked white pepper (or more black pepper)
- 2 tsp light brown sugar or coconut sugar
- 1 tsp cornstarch
- 1/2 cup vegetable broth
Stir-Fry
- 1 tbsp avocado oil
- 1/2 medium red onion, sliced
- 1/2 green bell pepper, sliced into strips
- 1/2 red bell pepper, sliced into strips
- 2 cloves garlic, grated
- 1/2 inch fresh ginger, grated
Quick Sriracha Mayo (optional)
- 2 tbsp vegan mayo
- 2 tbsp plain unsweetened plant-based yogurt
- 2–3 tsp sriracha
- 1 tsp maple syrup (optional)
- Kosher salt as needed
Wrap Assembly: 3-4 whole grain wraps, lettuce, fresh herbs like cilantro, vegan sriracha mayo (optional)
Instructions
- Preheat the oven to 425F. Place a box grater over a parchment lined baking tray and grate the super firm tofu over the largest holes. Once the whole block is shredded, top with the cornstarch, sugar, pepper, tamari, rice vinegar, and oil. Carefully toss the tofu to evenly coat then spread it out in an even layer on the baking tray. Bake in the oven for 10 minutes, give the tofu a careful toss then return to bake for 5-8 minutes.
- To a small bowl add the tamari, wine, vinegar, pepper, sugar, vegetable broth, and cornstarch. Use a whisk to mix it together until no clumps remain, then set it to the side.
- Heat the oil up in a large skillet over medium high heat. Once hot, add the onions and peppers to the pan and give them a quick sauté for about 2-3 minutes. Add the garlic and ginger, and continue to sauté until fragrant, about 30 seconds.
- Lower the heat to medium low. Give the pepper sauce another whisk, then pour it into the pan, stirring frequently until the sauce begins to slightly thicken, about 2 minutes.
- Pour in the shredded tofu and fold it into the sauce until completely coated then remove the pan form heat.
- If making the sriracha mayo, add the mayo, yogurt, sriracha, maple syrup, and a pinch of salt to a bowl and whisk together until uniform in color.
- To assemble a wrap, warm up your wrap as per package instructions, then smear 1-2 tablespoons of the sriracha mayo across the surface. Add a handful of lettuce, then top with a portion of the shredded tofu and peppers and fresh cilantro as desired. Wrap it up then enjoy!
Notes
I recommend using super firm tofu, not extra firm tofu for grating. If you plan to grate your tofu, make sure that your tofu is very dense. Extra firm tofu that comes in a tub of water will be too soft to grate successfully. Instead, press the tofu using a tofu press for about 15 minutes to remove excess water then crumble into pieces then season as the instructions state.
If you are using extra firm tofu, press your tofu well to remove excess water. Tear the tofu into small 1-inch pieces and coat as instructed. To bake, place on a parchment lined baking tray and place in the oven for 20 minutes, flip the pieces and bake again for 10 minutes.
Modify the sodium based on your nutrition needs. To help keep the sodium in a good range, feel free to use reduced sodium soy sauce and low sodium vegetable broth when appropriate.
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