Go Back
In recent years, plant-based recipes have surged in popularity, capturing the attention of food enthusiasts, health-conscious individuals, and anyone looking to incorporate more vegetarian or vegan meals into their diets. As people become more aware of the benefits of reducing meat consumption for both health and environmental reasons, delicious plant-based options have emerged to satisfy cravings and nourish the body. One such enticing recipe is Garlic Parmesan Tofu Nugget Wraps—a meal that perfectly balances flavor, texture, and nutrition.

Garlic Parmesan Tofu Nugget Wraps

Discover the delightful world of Garlic Parmesan Tofu Nugget Wraps, a perfect plant-based meal that combines crispy tofu nuggets with fresh veggies and a creamy dressing. Packed with flavor and nutrition, these wraps are a fantastic option for anyone looking to enjoy a satisfying meal without meat. Easy to prepare and customizable, they make for a great lunch, dinner, or post-workout snack. Explore this tasty recipe and embrace the goodness of plant-based eating!
Print Recipe Pin Recipe

Ingredients
  

1 block (14 oz) firm tofu, pressed and drained

1 cup panko breadcrumbs

½ cup grated Parmesan cheese (or nutritional yeast for a vegan option)

1 teaspoon garlic powder

1 teaspoon onion powder

½ teaspoon smoked paprika

Salt and pepper to taste

2 tablespoons olive oil

4 large flour tortillas or wraps

2 cups mixed greens (e.g., spinach, arugula)

½ cup cherry tomatoes, halved

¼ cup ranch dressing or your favorite sauce

Instructions
 

Prepare the Tofu: Cut the pressed tofu into bite-sized nugget shapes.

    Preheat the Oven: Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.

      Make the Coating: In a shallow bowl, mix together the panko breadcrumbs, grated Parmesan cheese, garlic powder, onion powder, smoked paprika, salt, and pepper.

        Coat the Tofu: In another bowl, drizzle the olive oil over the tofu nuggets to lightly coat them. Then, one at a time, dip the tofu nuggets into the breadcrumb mixture, pressing lightly to ensure an even coating.

          Bake the Nuggets: Place the coated tofu nuggets on the prepared baking sheet in a single layer. Bake for 20-25 minutes, flipping halfway through, until golden brown and crispy.

            Assemble the Wraps: While the tofu nuggets are baking, warm the tortillas in a skillet or microwave. Once the nuggets are done, layer a handful of mixed greens down the center of each tortilla, followed by the baked tofu nuggets, cherry tomatoes, and a drizzle of ranch dressing.

              Wrap It Up: Fold in the sides of the tortilla and roll it up from the bottom, securing all the fillings inside.

                Serve: Cut each wrap in half and serve immediately, with additional dipping sauce on the side if desired.

                  Prep Time: 15 minutes | Total Time: 45 minutes | Servings: 4