Vegan Caesar Tofu Wraps
This Spicy Vegan Caesar Tofu Wrap is a delicious combination of crispy tofu and high-protein Caesar salad wrapped in a warm lavash, tortilla, or naan for a spicy, savory, satisfying, and nutritious meal.
Ingredients
For the Spicy Crispy Tofu
- 14 ounces super firm tofu or extra firm tofu; pressed and drained*
- 3 tablespoons soy sauce or tamari
- 3 tablespoons sriracha
- ½ cup panko breadcrumbs
- ¼ cup cornstarch
- ¾ teaspoon salt
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ½ - 1 teaspoon cayenne pepper adjust for desired spiciness
- ¼ teaspoon black pepper
For the Wrap
- 1 batch high-protein Caesar salad dressing
- 2 heads romaine lettuce chopped
- 1 batch roasted chickpeas
- ¼ cup croutons store-bought or homemade
- ¼ cup vegan Parmesan optional
- 4 large tortilla wraps sub with lavash or naan
- 2 Hass avocados sliced
- ¼ red onion sliced thin
Instructions
- Prep Tofu: Press the tofu to remove excess liquid. Use a tofu press if you have one.
- Preheat the Oven or Air-Fryer: Preheat the oven to 400°F or the air fryer to 350°F. If using the oven, line a baking sheet with parchment paper. Brush or spray the parchment with a small amount of olive oil.
- Slice the Tofu: First, slice the tofu block down the middle lengthwise to create two thinner slabs, and then cut these slabs into elongated, narrow strips for a total of 12 uniform sticks.
- Marinate: Pour the soy sauce and Sriracha into a square baking dish. Place the tofu sticks in the dish. Flip or toss them over gently to ensure they're totally coated. Allow them to marinate for about 10 minutes to absorb the sauce while you prepare the breading.
- Bread the Tofu: In a shallow bowl or plate with rims, mix together the panko, cornstarch, garlic and onion powders, salt, cayenne pepper, and black pepper. Take a marinated tofu slab and press it into the breading bowl. Flip it over to coat both sides and ends. Transfer the coated tofu to a lined baking sheet or air fryer. Repeat with the rest of the tofu. Spray with a little oil over the top if desired.
- Bake or Air-Fry: Place the baking sheet with the breaded tofu on the middle rack of the oven. Bake for 25-30 minutes, flipping halfway through, until the tofu is golden and slightly crispy on the edges. If using an air fryer, bake for 8 minutes or until golden, but watch it carefully as air fryers vary.
- Make the Dressing: Blend all the ingredients and add water a tablespoon at a time until you reach your desired consistency.
- Prepare the Salad: Mix the chopped romaine lettuce with enough dressing to coat the leaves thoroughly. If you're adding croutons, vegan parmesan, or roasted chickpeas, include them now and ensure they're all well-coated in the flavorful dressing for a fully integrated taste.
- Heat the Bread: Heat the lavash, tortillas, or naan in the microwave for about 10-20 seconds to make them more pliable and easier to fold.
- Assemble the Wrap: Evenly distribute half an avocado in a straight line across the middle on each lavash, tortilla, or naan. Place the baked crispy tofu on top of the avocado layer. Place a generous amount of prepared Caesar salad on top of the tofu. Add red onions (0ptional): Sprinkle red onions over the Caesar salad mixture. Fold and roll. Carefully tuck in the sides of the wrap. Then, fold the wrap over the fillings and roll it up tightly, securing everything inside.
Video
Notes
Most major grocery stores carry extra firm tofu, but if you come across super firm tofu—typically vacuum-packed rather than boxed, opt for that instead. It contains less moisture. I find super firm at Trader Joe's or Whole Foods.
If you don't have a tofu press to remove the excess moisture from the tofu, wrap it in a kitchen towel or several paper towels. Next, place a heavy skillet on top, like a cast-iron one, to apply pressure. Leave it like this for 10-15 minutes to ensure you draw out as much moisture as possible.
Extra-firm Silken tofu used in the dressing can be found at some major grocery stores but certainly at Whole Foods or Amazon. See this link for reference.
Consider chilling the dressing for 30 minutes for enhanced flavor and a cool contrast with warmer ingredients.
You won't need the entire batch of high-protein Caesar dressing for this recipe, but I like to store leftovers in the fridge for when the mood strikes. It stores well for up to 5 days.
Nutritional information is an estimate. The calculation varies depending on how much dressing is used and what kind of bread is used.
Recipe yields vary with wrap size. I typically include 3 tofu sticks per large wrap.
Meal prep the ingredients and have them ready in the fridge for a work or school-friendly lunch box meal.
Nutrition
Calories: 490kcal | Carbohydrates: 52g | Protein: 21g | Fat: 24g | Saturated Fat: 5g | Sodium: 1872mg | Fiber: 16g | Sugar: 7g | Calcium: 376mg | Iron: 7mg
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