Crispy Tofu Wrap with Avocado and Green Goddess Sauce

Looking for a wrap that’s actually exciting to eat? This crispy tofu wrap has all the right textures—golden, breaded tofu, creamy avocado, and crisp greens—tied together with a tangy green goddess dressing that’s bright, herby, and full of flavor. It’s the kind of meal that feels satisfying but not fussy.

Whether you're making a solo lunch or feeding the whole household, this wrap delivers on flavor, protein, and that feel-good energy.

This isn’t just a salad in a wrap. It’s a craveable, crunchy, flavor-packed meal that holds up well in real life—whether you're making lunch between meetings or assembling something nourishing at the end of a long day.

The crispy tofu brings the crunch (without the frying), while avocado and green goddess dressing add creaminess and bright, herby flavor.

Even better? The components can be prepped the night before and stashed in the fridge. (Learn how to press tofu before breading it here.) You can throw together a wrap in minutes, or switch it up and serve everything over greens or rice. No matter how you build it, it’s a low-effort, high-reward kind of meal.

Jump to:

• Ingredients
• Instructions
• Substitutions
• Variations
• Making Ahead
• Storage
• Top tip
• Frequently Asked Questions
• 📖 Recipe

Ingredients

• Tofu – Pressed and torn into chunks for maximum texture. Breaded with panko and baked until golden brown.
• Romaine lettuce – For that crisp, fresh base (spinach or kale works too).
• Avocado – Creamy, nutrient-dense, and cooling.
• Red onion – Adds sharpness and crunch.
• Hemp hearts – Optional, but offer a soft crunch and plant-based protein.
• Green goddess dressing – Herby, zesty, and creamy—use homemade or store-bought.
• Tortillas – Burrito-size for easy wrapping; use gluten-free if needed.

Instructions

The first step is making the crispy tofu. First, mix together the dry ingredients for the breading. You'll need panko breadcrumbs, flour, cornstarch, onion powder, garlic powder, and salt.

Tear the tofu into bite-sized pieces and add it to the bowl with the breading ingredients. Pour in the 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.

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.
• 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.

For another plant-based sandwich option, try this Veggie Hummus Sandwich with Sweet Potato.

Making Ahead

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.

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

📖 Recipe