Buffalo Shredded Tofu Wrap – Easy and Flavorful

Have you ever come home after a long day craving something satisfying but didn’t want to spend hours in the kitchen? That’s exactly when this Buffalo Shredded Tofu Wrap recipe comes to the rescue. The combination of spicy buffalo sauce coating perfectly shredded tofu, wrapped with crisp vegetables and creamy avocado creates a mouthwatering experience that satisfies even the most discerning taste buds. This Buffalo Shredded Tofu Wrap delivers that wonderful balance of heat, creaminess, and fresh crunch that makes you forget you’re eating something so nutritious. Whether you’re a dedicated vegan looking for protein-packed meals or simply someone who enjoys flavorful food, this easy Buffalo Shredded Tofu Wrap recipe deserves a spot in your regular meal rotation.

Why You’ll Love This Buffalo Shredded Tofu Wrap

• ✅ Ready in just 30 minutes – perfect for quick weeknight vegan Buffalo Shredded Tofu Wrap dinners
• ✅ Meal-prep friendly – make the Buffalo Shredded Tofu Wrap filling ahead for easy lunches all week
• ✅ Customizable spice levels for mild to extra spicy Buffalo Shredded Tofu Wrap options
• ✅ Protein-packed healthy Buffalo Shredded Tofu Wrap with 15g protein per serving
• ✅ Budget-friendly ingredients make this Buffalo Shredded Tofu Wrap economical for families
• ✅ Perfect balance of textures in every bite of your Buffalo Shredded Tofu Wrap

Ingredients for Buffalo Shredded Tofu Wrap

For the Buffalo Tofu:

• ▢ 14 oz extra firm tofu (1 block, pressed)
• ▢ 1 tbsp avocado oil (substitute: olive oil or coconut oil)
• ▢ 1 tbsp garlic powder
• ▢ 1 tbsp onion powder
• ▢ 1 tbsp paprika
• ▢ Sea salt, unrefined to taste
• ▢ Black pepper, ground to taste
• ▢ ⅓ cup Frank’s Original Hot Sauce (substitute: any buffalo-style hot sauce)

For the Rice:

• ▢ ⅓ cup uncooked white rice (substitute: brown rice or quinoa for added nutrition)

For Assembly:

• ▢ 4 large flour tortillas (substitute: gluten-free wraps or lettuce leaves for a low-carb option)
• ▢ 1½ cups romaine lettuce, shredded
• ▢ ¼ cup celery, thinly diced
• ▢ ½ cup red cabbage, shredded
• ▢ 2 green onions, sliced
• ▢ ¼ cup shredded carrots
• ▢ 1 avocado, sliced

How to Make Buffalo Shredded Tofu Wrap – Step by Step

Step 1: Prepare the Rice

1. Rinse ⅓ cup white rice under cold water until water runs clear.
2. Cook according to package directions (typically 1:2 ratio of rice to water).
3. Once cooked, fluff with a fork and set aside.

Step 2: Prepare the Tofu

1. Remove tofu from packaging and press for at least 15 minutes to remove excess water. (For best results, press between paper towels with a heavy object on top.)
2. Using your hands or a fork, crumble the pressed tofu into small, shredded pieces in a bowl.
3. Heat avocado oil in a large skillet over medium-high heat.
4. Add the crumbled tofu to the hot pan, spreading it out evenly.

Step 3: Season and Cook the Tofu

1. Sprinkle garlic powder, onion powder, paprika, salt, and pepper evenly over the tofu.
2. Cook for 5-7 minutes, stirring occasionally, until the tofu starts to brown and crisp up slightly.
3. Pour the Frank’s Hot Sauce over the tofu and stir well to coat evenly.
4. Cook for another 3-5 minutes, allowing some of the sauce to be absorbed and caramelize. Remove from heat.

Step 4: Assemble Your Buffalo Shredded Tofu Wrap

1. Warm the tortillas slightly to make them more pliable (microwave for 10-15 seconds or heat briefly in a dry skillet).
2. Spread a thin layer of cooked rice in the center of each tortilla.
3. Top with a generous portion of the buffalo shredded tofu.
4. Layer with shredded romaine, diced celery, red cabbage, sliced green onions, and carrots.
5. Add sliced avocado on top.
6. Fold in the sides of the tortilla, then roll from the bottom up to form a tight wrap.

Step 5: Serve

1. Cut each Buffalo Shredded Tofu Wrap in half diagonally for an appealing presentation.
2. Serve immediately while still warm, or wrap in foil to take on the go.

Pro Tips for Making the Best Buffalo Shredded Tofu Wrap

• Extra-Firm Tofu is Essential: The firmer the tofu, the better it will hold up to shredding and cooking. Super-firm or high-protein tofu varieties work wonderfully for this Buffalo Shredded Tofu Wrap.
• Thorough Pressing: Don’t skip the tofu pressing step! This removes excess moisture and allows the tofu to absorb more flavor and achieve a better texture in your Buffalo Shredded Tofu Wrap.
• Flavor Boost: For an extra flavor dimension, add 1 tablespoon of nutritional yeast to the tofu while cooking for a slightly cheesy undertone.
• Heat Control: If you prefer a milder Buffalo Shredded Tofu Wrap, use half Frank’s and half tomato sauce. For extra spicy, add a dash of cayenne pepper or your favorite hot sauce.
• Make-Ahead Option: The buffalo tofu filling can be made up to 3 days in advance and stored in the refrigerator, making lunch prep a breeze for quick Buffalo Shredded Tofu Wrap assembly.

Best Ways to Serve Buffalo Shredded Tofu Wrap

This versatile Buffalo Shredded Tofu Wrap can be served in multiple ways depending on the occasion:

• Lunch On-The-Go: Wrap tightly in parchment paper or foil for a portable meal that won’t fall apart.
• Dinner Spread: Serve with a side of sweet potato fries and a light cucumber salad for a complete meal.
• Party Platter: Cut into pinwheels and secure with toothpicks for bite-sized appetizers.
• Deconstructed Bowl: Not in the mood for a wrap? Turn this into a Buffalo Shredded Tofu Bowl by serving all components over a bed of rice instead of in a tortilla.
• Perfect Pairings: A cooling cucumber-yogurt dip (use non-dairy yogurt to keep it vegan) makes an excellent complement to the spicy Buffalo Shredded Tofu Wrap.

Nutritional Information for Buffalo Shredded Tofu Wrap

Per serving (1 wrap):

• Calories: 325 kcal
• Protein: 15g
• Carbohydrates: 42g
• Dietary Fiber: 7g
• Sugars: 3g
• Fat: 12g
• Saturated Fat: 2g
• Sodium: 580mg
• Potassium: 420mg

This Buffalo Shredded Tofu Wrap is high in protein and fiber while relatively moderate in calories, making it a nutritionally balanced meal option.

Storage & Leftovers

• Refrigeration: Assembled Buffalo Shredded Tofu Wraps can be stored in the refrigerator for up to 24 hours. Wrap tightly in parchment paper or plastic wrap to prevent drying out.
• Meal Prep: For meal prepping, store the buffalo tofu filling separately from the vegetables and tortillas. The tofu filling will keep for 3-4 days in an airtight container in the refrigerator.
• Freezing: The buffalo tofu filling can be frozen for up to 1 month. Thaw overnight in the refrigerator before reheating.
• Reheating: To reheat the tofu filling, microwave for 1-2 minutes or warm in a skillet over medium heat until heated through. Add a splash of water or extra hot sauce if it seems dry.

Frequently Asked Questions

How do you make Buffalo Shredded Tofu Wrap?

To make a Buffalo Shredded Tofu Wrap, you first press and shred extra-firm tofu, then cook it with seasonings and buffalo sauce until flavorful and slightly crispy. Layer rice, the buffalo tofu, and fresh vegetables like lettuce, cabbage, carrots, and avocado on a tortilla, then roll it up for a delicious, protein-packed meal.

What ingredients are needed for a Buffalo Shredded Tofu Wrap?

The essential ingredients for a Buffalo Shredded Tofu Wrap include: extra-firm tofu, buffalo hot sauce (like Frank’s), basic spices (garlic powder, onion powder, paprika), rice, tortillas, and fresh vegetables such as romaine lettuce, cabbage, carrots, celery, and avocado.

Can I use a different protein instead of tofu in a Buffalo Shredded Wrap?

Yes! While tofu creates the classic texture for a Buffalo Shredded Tofu Wrap, you can substitute jackfruit for a similar shredded texture, tempeh for a nuttier flavor, or for non-vegan options, shredded chicken or chickpeas work well with the buffalo sauce and wrap format.

How many calories are in a Buffalo Shredded Tofu Wrap?

A typical Buffalo Shredded Tofu Wrap contains approximately 325 calories per serving, but this can vary based on the size of your tortilla, how much avocado you use, and any additional sauces or fillings you might add.

Conclusion

The Buffalo Shredded Tofu Wrap is a perfect example of how plant-based eating can be exciting, satisfying, and incredibly flavorful. This versatile recipe works wonderfully for quick lunches, meal prep, or even as an impressive option when hosting friends who might be skeptical about tofu. The combination of spicy buffalo sauce with the cooling crunch of fresh vegetables creates that perfect balance that keeps you coming back for more.

What makes this Buffalo Shredded Tofu Wrap special is how it transforms simple ingredients into something truly crave-worthy. Whether you’re a long-time vegan or simply looking to incorporate more plant-based meals into your routine, this wrap delivers on both nutrition and flavor.

Have you tried making this Buffalo Shredded Tofu Wrap? What variations did you try? Let us know in the comments below, and don’t forget to share this recipe with friends who might need some meatless Monday inspiration!

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