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Tofu Teriyaki Lettuce Wraps

Jessica T. Brown
Crispy teriyaki tofu combined with sautéed vegetables and fresh lettuce makes a quick, healthy, and protein-packed vegan meal.
Perfect for lunch, dinner, or meal prep, these wraps are flavorful, satisfying, and low in carbs.
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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Course Appetiser, Main Course
Cuisine American, Chinese
Servings 4

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.