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This mouthwatering Green Goddess Crunchy Tofu Wrap is full of so much texture and flavor. There’s crisp romaine leaves and rich avocado chunks tossed in creamy green goddess dressing. Plus, crunchy, breaded tofu pieces that are just a dream to sink your teeth into.
With a balanced mix of carbs, fiber, fat, and protein, this wrap is filling, too. Great for an energizing mid-day meal or satisfying weeknight dinner.
It’s something that everyone in your family will love. You don’t have to be a vegetarian (or even a tofu lover!) to make this wrap one of your go-to meals!
For this tofu wrap, I wanted to combine two recipes on this site: my crispy tofu nuggets and vegan green goddess dressing. They’re delicious on their own, and even better together.
Of course, you can also use bottled green goddess dressing if you want. The preparation will be a little bit easier, but just keep in mind that most store-bought versions contain dairy.
My homemade green goddess is perfect if you’re looking for a wrap that’s 100% plant-based.
You can eat this wrap any time of year, but it works especially well during spring and summer. This is the time of year when many of the veggies and herbs in this recipe are hitting their seasonal peak.
If you’re interested in a soup and sandwich combo, this recipe pairs well with vegan potato soup or vegan corn chowder. A side of easy pearl couscous would also be delicious!
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Ingredients
Here’s what you’ll need to make these wraps at home:
For the Crunchy Tofu:
- Panko breadcrumbs
- All purpose flour (or flour of choice)
- Cornstarch
- Onion powder
- Garlic powder
- Salt
- Extra firm tofu
- Grapeseed oil
For the Wraps:
- Romaine lettuce
- Red onion
- Avocado
- Hemp hearts (optional)
- Green goddess dressing (homemade or store-bought)
- 11-inch flour tortillas (burrito-sized)
See recipe card for quantities.
Instructions
How to Make Crunchy Tofu:
The first step is making the crispy tofu.
Before you get going, make sure you press the tofu to remove the liquid from packaging. This helps the tofu get nice and crispy. Check out my tutorial on how to press tofu if you haven’t done this before.
Next, mix together the dry ingredients for the breading. You’ll need panko breadcrumbs, flour, cornstarch, onion powder, garlic powder, and salt.
Once pressed, tear the tofu into bite-sized pieces and add it to the bowl with the breading ingredients.
Pour in the grapeseed oil and use your hands to gently mix until the tofu is evenly coated in the breadcrumb mixture.
Transfer the tofu pieces to the baking sheet and bake at 450 degrees for about 40 minutes, or until the pieces are golden and crispy.
Find more tips and tricks about making these crispy tofu nuggets here.
Green Goddess Salad:
To prep the green goddess salad that will go in the wraps, just toss together all of the ingredients in a bowl.
Mix chopped romaine lettuce, thinly sliced red onion, diced avocado (cut into small cubes), hemp hearts (if using) and green goddess dressing.
Assembling the Wraps:
Place a tortilla on a flat surface. Add half of the salad mixture and half of the cooked tofu to the center of the tortilla.
Fold up the tortilla and cut in half.
Repeat with the remaining tortilla to make the other wrap.
Hint: Warming the tortillas makes them easier to fold. Heat tortillas one at a time in a dry skillet (no oil) for 10-15 seconds on each side.
Substitutions
Here are a few simple substitutions you can make depending on your preferences:
- Lettuce – instead of romaine lettuce, you can use chopped spinach, kale, cabbage, or shaved Brussels sprouts.
- Tofu – substitute cubed, uncooked tofu for a quick and easy, no-cook wrap.
- Tortilla – omit the tortilla if you’d rather eat this as a salad. You can also serve the tofu and salad on toasted bread or a sandwich roll.
- Oil – use another high-heat, neutral-tasting oil, such as canola oil, for the tofu.
Diets
This recipe is naturally vegetarian and can easily be made vegan as long as you use homemade green goddess dressing.
Here are a few ways to make this wrap fit your dietary needs:
- Vegan – Use my Vegan Green Goddess Dressing and double-check that your tortillas aren’t made with lard.
- Gluten-free – Substitute a gluten-free tortilla for the flour tortilla, or omit the tortilla and eat as a salad. Use cubed, uncooked tofu or roasted chickpeas instead of the breaded tofu.
- Soy-free – Use roasted chickpeas instead of the crunchy tofu.
Variations
You can also make some adjustments to the flavors of this recipe depending on what you’re in the mood for.
Here are three ideas:
- Spicy – add cayenne pepper to the dry ingredients for the tofu breading, add sliced jalapeño to the salad, and/or include hot sauce.
- Italian – Use pesto sauce instead of green goddess dressing.
- Deluxe – include tomatoes, cheese (dairy or plant-based), and pickles.
Equipment
You’ll need an oven and baking sheet to make the crunchy tofu in this wrap. I haven’t tested it, but you could pan-fry the tofu in a skillet with oil if you don’t have an oven.
A knife and cutting board to prep the salad (and the dressing, if you’re making that yourself) are also necessary. Feel free to purchase chopped romaine if you want to make this part a little bit easier.
Finally, you’ll need a couple mixing bowls to prep the tofu and the green goddess salad. Use large bowls to make mixing easier.
Preparation
These wraps are best enjoyed the same day they’re prepared. After a day, the filling will start to lose its crunchy texture.
Storage
Store wraps in an airtight container and use within one day for best results.
These wraps don’t stand up well to freezing.
Scaling
Feel free to scale this recipe up or down. Cut the recipe in half to make one wrap (which can serve two people) or double the recipe if you have a larger group.
Top tip
Take a peak at the tofu as you near 35-40 minutes in the oven. Oven temperatures and cooking times can vary.
Take the tofu out when the breading turns brown, regardless of whether it’s been in the oven for the full 40 minutes as the recipe states.
If you use another type of oil, such as olive oil, you might notice that the tofu browns sooner.
Frequently Asked Questions
Is green goddess dressing vegan?
Most store-bought green goddess dressings contain dairy and are not vegan. You can easily make your own vegan green goddess dressing with plain, dairy-free yogurt alternative.
What’s in green goddess dressing?
Green Goddess Dressing is typically a mix of yogurt and/or sour cream and/or mayonnaise, herbs, oil, and vinegar or lemon. It sometimes also contains garlic and anchovies.
How do you make tofu crispy?
Make sure you press the tofu to remove as much liquid as possible before you cook it. Then, coat the tofu in breading and bake in the oven.
Are hemp hearts the same as hemp seeds?
The terms, “hemp hearts” and “hemp seeds” are often used interchangeably in recipes. You probably technically only use hemp hearts, because hemp seeds have a hard outer shell and aren’t typically eaten.
📖 Recipe
Green Goddess Crunchy Tofu Wrap
These Green Goddess Crunchy Tofu Wraps are filled with the most delicious, crispy baked tofu and a refreshing green goddess salad with avocado and hemp hearts.
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Course: dinner, lunch, main dish
Cuisine: American, vegan-friendly, vegetarian
Prep Time: 20 minutes
Cook Time: 40 minutes
Total Time: 1 hour
Servings: 4 people
Calories: 593kcal
Instructions
Make the crunchy tofu:
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Preheat the oven to 450 degrees Fahrenheit and line a baking sheet with a silicone baking mat or parchment paper.
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Mix panko breadcrumbs, flour, cornstarch, onion powder, garlic powder, and salt in a large bowl.
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Add tofu and oil to the bowl and use your hands to gently mix until the tofu is evenly coated in the breadcrumb mixture.
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Transfer to the baking sheet and bake for 40 minutes, or until golden and crispy.
Prepare the wraps:
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Toss romaine lettuce, red onion, avocado, hemp hearts (if using) and green goddess dressing until evenly mixed.
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Place a tortilla on a flat surface. Add half of the romaine mixture and half of the cooked tofu to the center of the tortilla. Fold up the tortilla and cut in half. Repeat with the remaining tortilla to make the other wrap.
Notes
Tofu Notes:
Substitute 1 block cubed tofu for tofu nuggets if desired.
Pressing tofu releases the excess liquid it’s packaged with. Read my full tutorial, How to Press Tofu, here.
Green Goddess Dressing Note:
Most store-bought green goddess dressing contains dairy. Use my Vegan Green Goddess Dressing recipe if you want the wraps to be vegan/dairy-free.
Tortilla Notes:
To warm tortillas, heat them one at a time in an un-greased skillet for 10-15 seconds on each side.
Ensure tortillas are vegan if needed.
Preparation: These wraps are best enjoyed the same day they’re prepared. After a day, the filling will start to lose its crunchy texture.
Storage: Store wraps in an airtight container and use within one day for best results.
Nutrition
Serving: 0.5wrap | Calories: 593kcal | Carbohydrates: 49.1g | Protein: 19.2g | Fat: 36.6g | Saturated Fat: 4.3g | Polyunsaturated Fat: 19.3g | Monounsaturated Fat: 10.1g | Cholesterol: 6.1mg | Sodium: 932.5mg | Potassium: 350.8mg | Fiber: 5.2g | Sugar: 2.8g | Vitamin C: 4.9mg | Calcium: 211.4mg | Iron: 4.3mg
Food safety
Here are a few safety guidelines to keep in mind when you’re cooking this recipe.
- Don’t leave food sitting out at room temperature for more than two hours.
- Never leave cooking food unattended
- Use oils with high smoking point to avoid harmful compounds
See more guidelines at USDA.gov.
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Courtesy : https://gratefulgrazer.com/tofu-wrap/