These Easy Teriyaki Tofu Lettuce Wraps are a fresh, protein-packed meal that’s perfect for a quick lunch or light dinner.
Crispy tofu coated in a savory teriyaki glaze is paired with crunchy vegetables and wrapped in crisp lettuce, delivering a satisfying mix of textures and flavors.
High in plant-based protein, fiber-rich, and low in saturated fat, this vegan and gluten-free recipe is a healthy, guilt-free option.
Quick to prepare and versatile, it’s ideal for everyday cooking or meal prep.
Tofu Teriyaki Lettuce Wraps
Equipment
- 1 Medium Mixing Bowl
- 1 zip-top bag (for marinating tofu)
- 1 small whisk or fork
- 1 skillet or frying pan
- 1 Spatula
- 1 serving plate or bowl
Ingredients
- 14 oz firm tofu drained or pressed
- 1 head of lettuce leaves separated
- ¼ cup teriyaki sauce
- 1½ tsp soy sauce
- 2 tbsp olive oil divided
- ¼ cup carrot julienned
- 1 clove garlic minced
- 1 red bell pepper sliced
- 2 tbsp green onion chopped
- ¼ cup nuts cashews or peanuts
Instructions
- Prepare and Press the Tofu: Begin by draining the 14-ounce block of firm tofu. To remove excess water, wrap the tofu in a clean kitchen towel or paper towels and press gently with your hands, or use a tofu press if available. Removing moisture ensures that the tofu will crisp nicely when cooked. Once pressed, cut the tofu into ½ to ¾-inch cubes. Place the tofu cubes into a zip-top bag or shallow container, ready for marinating.
- Marinate the Tofu: In a small bowl, whisk together ¼ cup teriyaki sauce and 1½ teaspoons of soy sauce until smooth and well combined. Pour this mixture over the tofu in the zip-top bag, seal it, and gently toss to coat all pieces evenly. For maximum flavor, allow the tofu to marinate in the refrigerator for at least 15 minutes, or up to a few hours if preparing ahead. This step infuses the tofu with savory, umami-rich flavor.
- Heat the Skillet and Cook Tofu: Preheat a skillet over medium heat and add 1½ tablespoons of olive oil. Once the oil is shimmering, transfer the marinated tofu cubes to the skillet. Cook the tofu, stirring occasionally, until golden brown and slightly crisp on all sides, about 6–8 minutes. This step gives the tofu a firm, crunchy exterior while keeping the interior tender. Once cooked, transfer the tofu to a clean plate or bowl and set aside.
- Sauté the Vegetables: Add the remaining ½ tablespoon of olive oil to the same skillet. Add the julienned carrot, minced garlic, and sliced red bell pepper. Sauté for approximately 2 minutes until the vegetables are just tender but still retain a slight crunch. Stir occasionally to prevent burning and ensure even cooking. The vegetables provide freshness, color, and a natural sweetness that balances the savory tofu.
- Combine Tofu and Vegetables: Return the cooked tofu to the skillet with the sautéed vegetables. Stir gently for 1–2 minutes to combine, allowing the flavors to meld and the tofu to reheat slightly. Be careful not to over-stir, which could break the tofu cubes. This step ensures each bite has a balance of tofu and vegetables coated in the flavorful teriyaki glaze.
- Prepare the Lettuce Wraps: Wash the lettuce leaves thoroughly and pat them dry with paper towels. Use large, intact leaves to act as natural cups or wraps. Place the leaves on a serving plate, ready to be filled. Crisp, fresh lettuce adds a refreshing crunch and keeps the dish light and low-carb.
- Assemble the Wraps: Spoon a generous portion of the tofu and vegetable mixture into each lettuce leaf. Top with chopped green onions and ¼ cup of nuts (cashews or peanuts) for added texture and flavor. These toppings add a nutty crunch and enhance the visual appeal of the wraps. Serve immediately while the tofu is warm and the lettuce is crisp.
- Optional Garnishes and Variations: For extra flavor, drizzle a little additional teriyaki sauce over the assembled wraps or sprinkle with sesame seeds. You can also add thin slices of avocado, cucumber, or radish for added freshness. Customize the wraps to your taste while keeping them healthy, vibrant, and satisfying.
Notes
- Pressing tofu before cooking is essential to achieve a firm, crispy texture.
- Use firm or extra-firm tofu to prevent crumbling during cooking.
- Marinate the tofu for at least 15 minutes; longer marination enhances flavor.
- Sauté vegetables briefly to retain a fresh, crisp texture.
- Large lettuce leaves such as romaine or butter lettuce work best as wraps.
- Toasted nuts add crunch and enhance flavor, but they are optional.
- Adjust teriyaki and soy sauce quantities to suit your preferred level of saltiness.
Chef’s Secrets For Crispy Tofu
To achieve perfectly crispy tofu, remove as much moisture as possible before cooking.
Pressing the tofu and marinating it allows the flavor to penetrate while preventing sogginess.
Cooking the tofu in a hot skillet with enough oil ensures a golden exterior.
When adding vegetables, cook them just long enough to soften slightly while keeping their crunch.
This balance between tender tofu and crisp vegetables is the secret to a delicious, texturally satisfying wrap.
Serving Suggestions And Flavor Pairings
These Teriyaki Tofu Lettuce Wraps are versatile and can be enjoyed as a light lunch, appetizer, or main course.
Serve them alongside a simple cucumber salad or steamed edamame for a complete, protein-rich meal.
For added freshness, pair with sliced avocado or a drizzle of sriracha mayo for a spicy kick.
These wraps also make a fun, hands-on meal for gatherings or family dinners, allowing everyone to assemble their own customized wraps.
Storage Tips And Best Practices
To store leftover tofu and vegetable mixture, place it in an airtight container in the refrigerator for up to 2 days.
Keep the lettuce separate until ready to serve to prevent it from wilting.
Reheat the tofu mixture gently in a skillet over medium heat to restore warmth and texture.
Nuts should be added just before serving to maintain their crunch.
Avoid storing assembled wraps in advance, as the lettuce may become soggy.
Frequently Asked Questions Answered
1. Can I use frozen tofu?
Yes, but thaw the tofu completely and press it to remove excess water. Freezing can change the texture, making it chewier, which can actually improve the crispiness when cooked.
2. Can I make this recipe gluten-free?
Absolutely! Use tamari or a gluten-free soy sauce instead of regular soy sauce to keep it fully gluten-free while maintaining the savory flavor.
3. What vegetables work best in the wraps?
Carrots, red bell peppers, cucumbers, and green onions are ideal for color, crunch, and flavor. You can also add shredded cabbage or thin zucchini strips for variety.
4. Can I make these ahead of time?
Prepare the tofu and vegetables ahead and store separately in the refrigerator. Assemble the wraps just before serving to keep the lettuce crisp and fresh.
5. How can I add extra protein?
Add a sprinkle of hemp seeds, edamame, or extra tofu cubes. You can also top with chopped peanuts or cashews for a protein boost and extra crunch.
