Grilled Tofu Wrap Recipe (Vegan)

Ingredients

• 2pieces lavash bread (or large wheat tortillas)
• 2 (250 g)courgettes
• 400 g (14 oz)firm tofu, drained and patted dry or pressed lightly
• 1 (200 g)avocado
• 30 mlolive oil
• 3 gsalt
• 60 mljalapeño and coriander sauce, or another thick sauce

Instructions

1. 1

   Prepare the vegetables

   Heat the oven to 200°C (400°F). Line a grill pan or baking sheet with foil or baking parchment for easier clean-up. Trim the ends from the courgettes, then cut them and the tofu lengthways into 12 mm slices.

2. 2

   Bake the slices

   Arrange the tofu and courgette on the prepared pan. Drizzle both sides of each slice with olive oil and sprinkle with salt. Bake for 10–12 minutes, turning the slices once halfway through. Finish under the grill for 3–4 minutes, until browned and the tofu has a crisp surface.

3. 3

   Slice the avocado

   Halve the avocado and cut it lengthways into 6–12 mm slices. Scoop the slices out with a spoon. Lay out one lavash bread and put half the tofu slices down the middle. Drizzle over 30 ml (2 tbsp) chimichurri or another thick herby sauce.

4. 4

   Fill and roll

   Arrange half the courgette slices over the tofu and top with half the avocado. Roll up the lavash and serve. Repeat with the remaining ingredients for the second wrap.

What is a grilled tofu wrap?

A tofu wrap is a filled flatbread rolled around tofu and other vegetables, making it easy to eat as a lunch or casual supper. Wraps are a familiar American-style lunch format, while tofu brings a plant-based filling that takes on flavour from browning and sauce.

This version combines oven-browned tofu and courgette with avocado and a thick herby sauce. The mix of warm, savoury slices and cool, creamy avocado gives the wrap its contrast.

Nutrition and macros by portion

The nutrition label shows one serving as written: 297 calories, 18g protein, 6g carbs, 23g fat.

The tofu supplies most of the protein, while the lavash contributes most of the carbohydrate; the olive oil and avocado account for much of the fat. Pair a wrap with a green salad or extra non-starchy vegetables to add freshness and bulk to the plate.

Choosing the ingredients

Tofu: Firm tofu is sturdy enough to slice and turn without falling apart. Patting it dry helps its surface brown rather than steam.

Flatbread: Lavash makes a broad, flexible wrapper; large wheat tortillas are a practical alternative. Choose pieces large enough to hold the filling and roll closed.

Sauce: The ingredient list calls for jalapeño and coriander sauce, while the method suggests chimichurri or another thick herby sauce. Use a thick sauce so it clings to the filling rather than making the bread soggy.

Getting good browning

Even slices: Cut the tofu and courgette to a similar thickness so they cook at roughly the same rate. Keep them in a single layer on the pan.

Turn once: Flipping halfway through exposes both sides to the heat. The brief finish under the grill helps colour the surfaces and crisp the tofu; watch closely because the slices can brown quickly.

Checking texture and doneness

Tofu: Look for golden patches and a firmer, lightly crisp exterior after grilling. If the slices are still pale, give them a little more time under the grill, checking often.

Courgette: It should be tender enough to bend slightly but still hold its shape for rolling. Avoid cooking it until very soft, as it can release moisture into the wrap.

Assembling without a mess

Layering: Put the tofu down the middle, add the sauce, then layer on the courgette and avocado. Keeping the filling centred leaves room to fold the sides in as you roll.

Avocado: Cut it just before assembly so it stays fresh-looking. Use a spoon to lift out the slices gently and avoid crushing them.

What to serve alongside

These wraps can be served on their own for lunch or with a crisp green salad for a light meal. A simple vegetable soup also works well alongside the warm, savoury filling.

If serving for a larger meal, add a side of roasted vegetables or a small portion of rice. Serve extra sauce separately if you want more at the table.

Recipe notes & tips

• Press the tofu lightly or pat it thoroughly dry before slicing.
• Arrange the slices in one layer so they brown instead of steaming.
• Turn the tofu and courgette once halfway through baking for more even colour.
• Stay beside the oven during the final grill stage, as thin slices can brown quickly.
• Use a thick sauce and apply it in a narrow stripe to help keep the lavash from getting soggy.
• Roll the wraps just before serving for the best contrast between warm filling and fresh avocado.

Variations

• Use tortillas: Swap the lavash for large wheat tortillas that are easy to roll.
• Change the sauce: Use another thick herby sauce in place of the jalapeño and coriander sauce.
• Add leafy greens: Tuck a handful of fresh leaves into each wrap just before rolling.
• Add a little heat: Choose a spicier sauce for a more pronounced kick.
• Serve as a bowl: Arrange the baked tofu, courgette and avocado over greens instead of wrapping them.

Common mistakes to avoid

• Wet tofu: Excess moisture can hinder browning; pat it dry or press it lightly before slicing.
• Crowded pan: Overlapping slices steam rather than brown; spread them into a single layer.
• Uneven slices: Pieces of very different thicknesses cook at different speeds; aim for slices around 12 mm thick.
• Over-grilling: The edges can burn quickly under the grill; check the slices frequently during the final 3–4 minutes.
• Too much sauce: A heavy layer can make the bread difficult to roll; drizzle it over the tofu in a measured amount.
• Overfilled lavash: A bulging wrap is hard to close; keep the filling centred and leave space at the edges.

How to store

For the best texture, store the cooked tofu and courgette separately from the lavash, avocado and sauce in airtight containers in the fridge, and use within 3 days. Reheat the tofu and courgette in the oven or a pan until hot, then assemble with freshly sliced avocado; avoid reheating a fully assembled wrap.

Frequently asked questions