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!
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.
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)
- Onion powder
- Garlic powder
- Extra firm tofu
- Grapeseed oil
For the Wraps:
- Romaine lettuce
- Red onion
- Hemp hearts (optional)
- Green goddess dressing (homemade or store-bought)
- 11-inch flour tortillas (burrito-sized)
See recipe card for quantities.
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.
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.
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.
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.
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.
These wraps are best enjoyed the same day they're prepared. After a day, the filling will start to lose its crunchy texture.
Store wraps in an airtight container and use within one day for best results.
These wraps don't stand up well to freezing.
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.
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
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.
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.
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.
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.
Green Goddess Crunchy Tofu Wrap
- Baking sheet
- Knife and cutting board
- Large mixing bowl
- ¼ cup panko breadcrumbs
- ¼ cup all purpose flour or flour of choice
- 2 tablespoons cornstarch
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- ½ teaspoon salt
- 1 block extra firm tofu, drained and pressed (see note)
- ¼ cup grapeseed oil
Green Goddess Wraps:
- 2 cups chopped romaine lettuce
- ¼ cup thinly sliced red onion
- 1 avocado, diced
- 2 tablespoons hemp hearts (optional)
- ¼ cup green goddess dressing (homemade or store-bought; see note)
- 2 (11-inch) flour tortillas, warmed if desired (see note)
Make the crunchy tofu:
- Preheat the oven to 450 degrees Fahrenheit and line a baking sheet with a silicone baking mat or parchment paper.
- Mix panko breadcrumbs, flour, cornstarch, onion powder, garlic powder, and salt in a large bowl.
- Add tofu and oil to the bowl and use your hands to gently mix until the tofu is evenly coated in the breadcrumb mixture.
- Transfer to the baking sheet and bake for 40 minutes, or until golden and crispy.
Prepare the wraps:
- Toss romaine lettuce, red onion, avocado, hemp hearts (if using) and green goddess dressing until evenly mixed.
- 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.
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
Subscribe to my email list for more easy vegetarian recipe ideas!