Filling and flavourful, these buffalo tofu wraps are filled with tender, oven baked shredded tofu and rolled up with a creamy ranch-inspired slaw. A whopping 33 grams of plant-based protein, perfect for a quick weeknight dinner or meal prep for lunch!
I’m a dietitian who lives to EAT. I won’t compromise on flavour OR nutrition. And the way that buffalo-anything has a hold on me…I honestly could eat buffalo tofu everyday of my LIFE. And I suspect you feel the same, which is why I put a killer buffalo tofu recipe in my book Plant Magic. I serve it to my omni friends all the time and it disappears in a flash. At this point, I’m convinced that buffalo sauce will convert any tofu skeptic on the planet, so I just had to come up with a little buffalo tofu magic here on the blog too.
This shredded buffalo tofu wrap checks allllll the boxes: super flavourful and filling – with 33 grams of plant-based protein per wrap! It’s also a complete plant-based meal, with whole grains, veggies and protein, so it’s perfect for meatless mondays (is that still a thing?!?). Oh, and it’s ridiculously simple. Just two components: tender, spicy tofu + crunchy, creamy slaw. Barely any chopping. Perfect for when you’re tired and craving something really satisfying but you want to avoid the takeout trap.
If you haven’t tried shredded tofu yet, you’re in for a treat. It takes like 2 minutes to grate extra-firm tofu on a box grater and all that surface area sucks up flavour without having to marinate in advance. Plus, baking it in the oven dehydrates the tofu a bit for a perfect tender-chewy texture that is so good in wraps (and WAY easier to roll than cubed tofu!).
This is a super easy meal prep for lunch, with only 15 minutes of hands on time and it’s as good cold as it is hot! Plus, the dietitian in me needs to tell you that it’s a nutritionally complete plant-based meal that even omnivores (like the ones around my table) will love.
How to make these buffalo shredded tofu wraps, step by step
First things first: grab those ingredients! You’ll need 2 packs of extra-firm tofu, Frank’s hot sauce, oil, garlic powder, onion powder, cayenne pepper, salt, bagged coleslaw, vegan mayo, dijon mustard, fresh dill and chives.
Step One: Pat the tofu dry and grate the tofu using a box grater directly on a parchment-lined baking sheet (the biggest one you have).
Step Two: Whisk up the hot sauce, oil, garlic and onion powder, salt and cayenne in a small bowl and pour over the shredded tofu. Toss it with your hands to make sure the tofu is evenly coated.
Step Three: Spread the tofu out as evenly as possible and bake at 400F (205C) for 20-25 min, stirring after 15 minutes. The tofu should be slightly reduced and look a little dry on some edges so it’s tender but not too chewy.
Step Four: Meanwhile, whisk up the mayo, dijon, garlic and onion powder, and salt in a medium bowl. Add the coleslaw, dill and chives and toss well.
Step Five: When the tofu is ready, add ¼ of the mix to an extra large whole grain tortilla. Top with ¼ of the slaw and wrap. Wanna add even more protein? Grab one of those high protein wraps and this puppy will net you about 40g of protein. WOAH.
Allergies? This recipe is easily made gluten free with gluten free wraps and if you’re allergic to soy, there are some great soy free tofu options out there, usually made from fava beans. To keep it low FODMAP, swap the garlic and onion powder for LoFo garlic powder (use half the measure) and use a LoFo wrap.
Meal Prep Note: the shredded tofu and ranch-ish slaw are designed to be eaten together. The tofu is flavourful but drier and the slaw is saucier. If you want to make the tofu to use by itself, I highly recommend that you toss the baked tofu in another tablespoon of hot sauce at the end so it’s saucier.
Why tofu is so, so good for you
I can’t believe that in 2025, I still need to vouch for soy but here we are. Tofu is one of the best sources of plant-based protein out there: ½ package of extra-firm tofu is about 28 grams of protein (depending on the brand). It contains ALL of the essential amino acids in non-limiting amounts, which isn’t as important as folks think, but I know y’all are into it.
But…that’s! Not! All! Most tofu is also set with calcium, making it one of the richest plant-based sources of calcium too (typically 200-300mg per serving). It’s rich in iron plus a source of magnesium, selenium and even choline.
And for those of you with IBS, tofu is low FODMAP – although if you want to make this recipe fully low FODMAP you need to use the swaps I list in the recipe below.
Eating soy foods regularly also has multiple long term health benefits. If you’re worried about what you read about soy on the internet, I have an awesome episode of The Allsorts Podcast that dives deep into the science of soy and why so much of what you hear about it is nonsense.
More crowd-pleasing tofu recipes:- Maple Miso Glazed Tofu Roast
- Crispy Baked Tofu with Nutritional Yeast
- Silken Tofu Pasta Sauce with Roasted Red Pepper
- Vegan Baked Buffalo “Chicken” Dip with Artichokes
- 20 Minute Tofu Skewers with Peanut Sauce
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Buffalo Shredded Tofu Wrap (33g protein!)Filling and flavourful, these buffalo tofu wraps are filled with tender, oven baked shredded tofu and rolled up with a creamy ranch-inspired slaw. A whopping 33 grams of plant-based protein, perfect for a quick weeknight dinner or meal prep for lunch!Servings 4 wrapsIngredients
Buffalo Shredded Tofu
- 2 x 12 ounce packages extra firm tofu patted dry
- ⅓ cup Frank’s Red Hot Sauce
- 2 tablespoons avocado oil or your fave oil
- 2 teaspoons garlic powder or half the amount of low FODMAP garlic powder
- 2 teaspoons onion powder or omit for Low FODMAP
- 1 teaspoon salt
- ½ teaspoon cayenne pepper
Ranch-ish Slaw
- 200 g coleslaw mix I use half a bag of Taylor Farms coleslaw
- ⅓ cup vegan mayo I like Hellmann’s vegan
- 2 teaspoons dijon mustard
- ¼ teaspoon garlic powder or swap low FODMAP garlic powder
- ¼ teaspoon onion powder or omit for low FODMAP
- ¼ teaspoon salt
- ¼ cup lightly packed fresh dill chopped
- 2 tablespoons chopped fresh chives
For Serving
- 4 extra large tortillas whole grain, gluten free or low FODMAP
Imperial – MetricInstructions
- Preheat oven to 400℉ (205℃) and prepare a large rimmed baking sheet with parchment. Grate the tofu using a box grater directly on the baking sheet.
- In a small bowl, whisk the hot sauce, oil, garlic and onion powders, salt and cayenne pepper. Pour over the tofu (get every last drop!) and using your hands, toss and work the sauce evenly through the tofu.
- Spread the tofu evenly across the baking sheet and bake for 20-25 minutes, stirring after 15 minutes, until the tofu looks a bit shrunken and dry in some parts.
- In a medium bowl, whisk the mayo, Dijon, garlic and onion powders and salt. Add the coleslaw, dill and chives and toss well.
- Place a whole wheat wrap on your counter. Add ¼ of the tofu mix, horizontally along the middle of the wrap. Add ¼ of the slaw on top. Wrap by folding in the sides first, then tightly fold over the bottom half of the wrap and roll.
- Leftovers keep, stored separately, for 3 days in the fridge and wraps are great cold.
Notes
The tofu and slaw also make a great bowl! I would add some crushed tortilla chips or leftover rice and maybe some diced celery and carrot.
Buffalo Shredded Tofu Wrap (33g protein!)Filling and flavourful, these buffalo tofu wraps are filled with tender, oven baked shredded tofu and rolled up with a creamy ranch-inspired slaw. A whopping 33 grams of plant-based protein, perfect for a quick weeknight dinner or meal prep for lunch!Servings 4 wrapsIngredients
Buffalo Shredded Tofu
- 2 x 12 ounce packages extra firm tofu patted dry
- ⅓ cup Frank’s Red Hot Sauce
- 2 tablespoons avocado oil or your fave oil
- 2 teaspoons garlic powder or half the amount of low FODMAP garlic powder
- 2 teaspoons onion powder or omit for Low FODMAP
- 1 teaspoon salt
- ½ teaspoon cayenne pepper
Ranch-ish Slaw
- 200 g coleslaw mix I use half a bag of Taylor Farms coleslaw
- ⅓ cup vegan mayo I like Hellmann’s vegan
- 2 teaspoons dijon mustard
- ¼ teaspoon garlic powder or swap low FODMAP garlic powder
- ¼ teaspoon onion powder or omit for low FODMAP
- ¼ teaspoon salt
- ¼ cup lightly packed fresh dill chopped
- 2 tablespoons chopped fresh chives
For Serving
- 4 extra large tortillas whole grain, gluten free or low FODMAP
Imperial – MetricInstructions
- Preheat oven to 400℉ (205℃) and prepare a large rimmed baking sheet with parchment. Grate the tofu using a box grater directly on the baking sheet.
- In a small bowl, whisk the hot sauce, oil, garlic and onion powders, salt and cayenne pepper. Pour over the tofu (get every last drop!) and using your hands, toss and work the sauce evenly through the tofu.
- Spread the tofu evenly across the baking sheet and bake for 20-25 minutes, stirring after 15 minutes, until the tofu looks a bit shrunken and dry in some parts.
- In a medium bowl, whisk the mayo, Dijon, garlic and onion powders and salt. Add the coleslaw, dill and chives and toss well.
- Place a whole wheat wrap on your counter. Add ¼ of the tofu mix, horizontally along the middle of the wrap. Add ¼ of the slaw on top. Wrap by folding in the sides first, then tightly fold over the bottom half of the wrap and roll.
- Leftovers keep, stored separately, for 3 days in the fridge and wraps are great cold.
Notes
The tofu and slaw also make a great bowl! I would add some crushed tortilla chips or leftover rice and maybe some diced celery and carrot.
Ingredients
Buffalo Shredded Tofu
- 2 x 12 ounce packages extra firm tofu patted dry
- ⅓ cup Frank’s Red Hot Sauce
- 2 tablespoons avocado oil or your fave oil
- 2 teaspoons garlic powder or half the amount of low FODMAP garlic powder
- 2 teaspoons onion powder or omit for Low FODMAP
- 1 teaspoon salt
- ½ teaspoon cayenne pepper
Ranch-ish Slaw
- 200 g coleslaw mix I use half a bag of Taylor Farms coleslaw
- ⅓ cup vegan mayo I like Hellmann’s vegan
- 2 teaspoons dijon mustard
- ¼ teaspoon garlic powder or swap low FODMAP garlic powder
- ¼ teaspoon onion powder or omit for low FODMAP
- ¼ teaspoon salt
- ¼ cup lightly packed fresh dill chopped
- 2 tablespoons chopped fresh chives
For Serving
- 4 extra large tortillas whole grain, gluten free or low FODMAP
Instructions
- Preheat oven to 400℉ (205℃) and prepare a large rimmed baking sheet with parchment. Grate the tofu using a box grater directly on the baking sheet.
- In a small bowl, whisk the hot sauce, oil, garlic and onion powders, salt and cayenne pepper. Pour over the tofu (get every last drop!) and using your hands, toss and work the sauce evenly through the tofu.
- Spread the tofu evenly across the baking sheet and bake for 20-25 minutes, stirring after 15 minutes, until the tofu looks a bit shrunken and dry in some parts.
- In a medium bowl, whisk the mayo, Dijon, garlic and onion powders and salt. Add the coleslaw, dill and chives and toss well.
- Place a whole wheat wrap on your counter. Add ¼ of the tofu mix, horizontally along the middle of the wrap. Add ¼ of the slaw on top. Wrap by folding in the sides first, then tightly fold over the bottom half of the wrap and roll.
- Leftovers keep, stored separately, for 3 days in the fridge and wraps are great cold.
Notes
The post Buffalo Shredded Tofu Wrap (33g protein!) appeared first on Desiree Nielsen.
