Buffalo Shredded Tofu Wrap is the ultimate answer for anyone craving a bold, plant-powered meal that doesn’t compromise on flavor. At DeliceFlash, we’ve always believed that healthy food should be exciting, and this Buffalo Shredded Tofu Wrap Recipe proves it. With its spicy kick, creamy slaw, and tender, shredded tofu that perfectly absorbs all that tangy buffalo sauce, this wrap is destined to be your new lunchtime obsession.
Our journey at DeliceFlash’s About page started with a passion for turning everyday ingredients into recipes that feel gourmet. Whether it’s a hearty wrap like this or a vibrant plant-based dinner, we aim to inspire food lovers to explore creative, feel-good meals.
This article will guide you step-by-step through crafting the perfect Buffalo Shredded Tofu Wrap Recipe at home. Plus, we’ll dive into its health benefits, customization tips, and even answer questions like “How many calories in a buffalo tofu wrap?” so you can enjoy it fully informed.
Table of Contents
Table of Contents
Why This Buffalo Shredded Tofu Wrap Belongs in Your Meal Plan
A Flavor Explosion Without the Meat
The magic of a Buffalo Shredded Tofu Wrap lies in its ability to satisfy even die-hard meat lovers. Shredding extra-firm tofu gives it a meaty texture that pairs beautifully with the spicy, tangy buffalo sauce. It’s baked to perfection so you get little crispy bits that make every bite addictive.
Healthy Never Tasted This Good
Choosing a tofu wrap over traditional meat-based ones isn’t just great for your taste buds—it’s a smart choice for your health. Here’s why:
- Lower Calories: With around 350-400 calories, it’s lighter than most chicken wraps.
- High Protein Content: Tofu packs in plant-based protein to keep you energized.
- Nutrient Dense: It brings calcium, iron, and antioxidants to the table.
For more ideas on how to build flavorful, wholesome meals, you can explore recipes at Healthy Fitness Meals that make clean eating anything but boring.
PrintHow To Make Buffalo Shredded Tofu Wrap
These Buffalo Shredded Tofu Wraps are a spicy, tangy, and creamy plant-based meal featuring baked shredded tofu tossed in buffalo sauce, paired with a fresh dill ranch slaw and wrapped in warm tortillas. Perfect for a quick, satisfying lunch or dinner.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Yield: 4 wraps 1x
- Category: Main Course
- Method: Baking
- Cuisine: American
- Diet: Vegan
Ingredients
- 2 x 12 ounce packages extra firm tofu, patted dry
- ⅓ cup Frank’s Red Hot Sauce
- 2 tablespoons avocado oil (or preferred oil)
- 2 teaspoons garlic powder (or half for low FODMAP)
- 2 teaspoons onion powder (omit for low FODMAP)
- 1 teaspoon salt
- ½ teaspoon cayenne pepper
- 200 g coleslaw mix (half a bag of Taylor Farms coleslaw)
- ⅓ cup vegan mayo (Hellmann’s vegan recommended)
- 2 teaspoons Dijon mustard
- ¼ teaspoon garlic powder (or low FODMAP alternative)
- ¼ teaspoon onion powder (omit for low FODMAP)
- ¼ teaspoon salt
- ¼ cup fresh dill, chopped
- 2 tablespoons fresh chives, chopped
- 4 extra large tortillas (whole grain, gluten free, or low FODMAP)
Instructions
- Preheat oven to 400℉ (205℃) and line a large rimmed baking sheet with parchment paper.
- Grate the extra firm tofu using a box grater directly onto the prepared baking sheet.
- In a small bowl, whisk together Frank’s Red Hot Sauce, avocado oil, garlic powder, onion powder, salt, and cayenne pepper.
- Pour the sauce over the grated tofu and use your hands to toss and coat evenly.
- Spread the tofu evenly across the baking sheet and bake for 20-25 minutes, stirring halfway through, until slightly shrunken and crisp in parts.
- Meanwhile, in a medium bowl, whisk vegan mayo, Dijon mustard, garlic powder, onion powder, and salt. Add coleslaw mix, fresh dill, and chives. Toss well to combine.
- To assemble, place a tortilla on your counter, add ¼ of the shredded tofu horizontally across the middle, and top with ¼ of the ranch slaw.
- Fold in the sides of the tortilla, then tightly roll up the wrap from the bottom.
- Serve immediately or store components separately for up to 3 days in the refrigerator. Wraps are delicious served cold.
Notes
- For a spicier kick, add extra cayenne or a drizzle of buffalo sauce before wrapping.
- Use gluten-free or low FODMAP tortillas for dietary preferences.
- Leftover tofu and slaw can be used in salads or rice bowls.
- Wraps hold well in the fridge and are perfect for meal prep.
Nutrition
- Serving Size: 1 wrap
- Calories: 380
- Sugar: 3g
- Sodium: 850mg
- Fat: 20g
- Saturated Fat: 3g
- Unsaturated Fat: 16g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 4g
- Protein: 19g
- Cholesterol: 0mg
Ingredients for the Perfect Buffalo Shredded Tofu Wrap Recipe
Essential Ingredients for Buffalo Shredded Tofu
- 2 x 12 oz packages extra firm tofu, patted dry
- ⅓ cup Frank’s Red Hot Sauce
- 2 tbsp avocado oil
- 2 tsp garlic powder
- 2 tsp onion powder
- 1 tsp salt
- ½ tsp cayenne pepper
Creamy Ranch-ish Slaw for Added Crunch
- 200g coleslaw mix
- ⅓ cup vegan mayo
- 2 tsp dijon mustard
- ¼ tsp garlic powder
- ¼ tsp onion powder
- ¼ tsp salt
- ¼ cup fresh dill, chopped
- 2 tbsp fresh chives, chopped
Wrap Essentials
- 4 extra-large tortillas (whole grain, gluten-free, or low FODMAP)
Pair this with a refreshing drink for a complete meal. For unique pairings, don’t miss these creative twists on classic recipes.
Step-by-Step Instructions to Create the Ultimate Wrap
Preparing the Buffalo Shredded Tofu
- Preheat your oven to 400℉ (205℃) and line a baking sheet with parchment.
- Grate the tofu using a box grater directly on the sheet.
- Whisk together hot sauce, oil, garlic, onion powder, salt, and cayenne.
- Pour over tofu and toss well.
- Bake for 20–25 minutes, stirring at 15 minutes.
Assembling the Ranch-ish Slaw
- Whisk mayo, dijon, garlic and onion powders, and salt in a bowl.
- Add coleslaw, dill, and chives. Mix thoroughly.
Wrapping It All Up
- Lay a tortilla flat.
- Add ¼ of the tofu horizontally.
- Top with slaw.
- Fold in sides, roll tightly, and enjoy.
Pro Tips for the Best Buffalo Shredded Tofu Wraps
How to Get Crispy Tofu Every Time
- Use extra firm tofu and press out excess water.
- Bake on high heat and spread tofu evenly for crisp edges.
Customization Ideas for Every Taste
- Swap buffalo sauce for gochujang sauce for a Korean-inspired wrap.
- Add avocado slices for creaminess.
- Drizzle with honey mustard if you prefer sweet heat.
Nutrition Facts and Serving Suggestions
How Many Calories in a Buffalo Tofu Wrap?
On average, a fully loaded buffalo tofu wrap has 350–400 calories, making it a lighter alternative to meat-based wraps.
Serving Ideas for Any Occasion
- Serve cold as a lunchbox favorite.
- Pair with baked sweet potato fries for a hearty dinner.
- Cut into pinwheels for party platters.
Storing and Reheating Tips
Can You Freeze Buffalo Shredded Tofu?
Yes, freeze the shredded tofu separately for up to 2 months. Thaw overnight and reheat in the oven.
People Also Search For These Delicious Ideas
Explore Similar Recipes
- Buffalo tofu wrap variations with kale and chickpeas.
- Shredded tofu recipes for rice bowls and tacos.
- Korean fried tofu bites with gochujang air fryer glaze.
- Honey mustard wrap by Pick Up Limes for sweet-savory lovers.
- Wrap chicken alternatives for non-vegans.
Conclusion
The Buffalo Shredded Tofu Wrap Recipe isn’t just a meal; it’s an experience. From the fiery buffalo sauce to the creamy ranch-ish slaw, every bite delivers on taste and texture. Perfect for vegans and tofu skeptics alike, this wrap proves that plant-based can be bold, satisfying, and crave-worthy.
Don’t miss our Roasted Chickpea Kale Wraps for more lunch inspiration.
FAQs
What to Put in a Tofu Wrap?
Aside from shredded tofu and slaw, add extras like avocado, spinach, roasted peppers, or crunchy cucumber slices.
How Many Calories Are in a Tofu Wrap?
The calorie count varies, but a typical tofu wrap ranges from 300–450 calories depending on fillings.
Can you meal prep Buffalo Shredded Tofu Wraps?
Yes, Buffalo Shredded Tofu Wraps are great for meal prep. Store the shredded tofu and slaw separately in airtight containers in the fridge for up to 3 days. Assemble the wraps just before eating to keep the tortillas fresh and prevent sogginess.
What’s the best tortilla for Buffalo Shredded Tofu Wraps?
Whole grain, gluten-free, or low-FODMAP tortillas all work well depending on your dietary needs. For extra flavor, try spinach or sun-dried tomato wraps to give your meal a vibrant twist.