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A creamy, savory tofu salad with a satisfying crunch from celery and red onion, all wrapped up in a soft whole-wheat tortilla. It's a perfect plant-based lunch that's high in protein and ready in minutes.
Prepare the tofu base
Mix the tofu salad
Assemble the wraps
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A creamy, savory tofu salad with a satisfying crunch from celery and red onion, all wrapped up in a soft whole-wheat tortilla. It's a perfect plant-based lunch that's high in protein and ready in minutes.
This american recipe takes 15 minutes to prepare and yields 4 servings. At 228 calories per serving with 9.98g of protein, it's a beginner-friendly recipe perfect for lunch or snack or dinner.
Serve or store
Use certified gluten-free tortillas or large lettuce leaves (like iceberg or butter lettuce) as the wrap.
Add 1/4 cup of cooked chickpeas or shelled edamame to the tofu salad mixture for an extra protein boost.
Use pre-pressed tofu if available to save time on preparation. You can also use a food processor to quickly chop the celery and onion.
Dice the vegetables very finely and use a milder pickle. Serve in smaller, snack-sized tortilla wraps.
Tofu is a complete protein, providing all the essential amino acids your body needs for muscle repair and growth, making this wrap very satiating.
The whole-wheat tortillas, lettuce, and celery contribute dietary fiber, which aids digestion, promotes gut health, and helps you feel full longer.
Tofu is a great source of isoflavones, plant compounds that have been linked to various health benefits, including improved heart health and bone density.
As a completely plant-based meal, this wrap is naturally free of dairy and cholesterol, making it a heart-healthy choice.
Yes, this Tofu Salad Wrap is a healthy choice. It's packed with plant-based protein from tofu, fiber from whole-wheat tortillas and vegetables, and healthy fats. It's a balanced and satisfying meal, especially for a vegan diet.
A single Tofu Salad Wrap made according to this recipe contains approximately 300-350 calories, depending on the specific brands of tortilla and vegan mayonnaise used. It's a great option for a calorie-conscious lunch.
Absolutely! The tofu salad filling is perfect for meal prep. You can make it and store it in an airtight container in the refrigerator for up to 3 days. Assemble the wraps just before you plan to eat them to keep the tortilla from getting soggy.
Nutritional yeast adds a cheesy, savory flavor, but you can omit it if you don't have it. The wrap will still be delicious. You could add a little extra mustard or a pinch of onion powder to compensate.
Drain the tofu and wrap it in a few layers of paper towels or a clean kitchen towel. Place it on a plate, put something heavy and flat on top (like a cast-iron skillet or a cutting board with a few cans on it), and let it press for at least 30 minutes.
