Healthy and Easy Teriyaki Tofu Lunch Wraps

wraps are the best when it comes to making lunch easy, fun delicious and nutritious.

if you’re in a pinch for time, then prep the tofu ahead of time and put the wraps together last minute, it truly takes a minute!

you can use any kind of wrap that you want, or you really could even make them into sandwiches, whichever you prefer.

the real star of the wraps is the tofu! you’re just going to need your favorite store-bought teriyaki sauce and extra firm tofu.

the tofu bakes in the oven at 400 degrees for 25 minutes until it’s golden brown and slightly crispy on the outside!

the protein in this recipe comes from the tofu but if you’re just not a tofu fan, tempeh would be the next best choice.

just monitor the baking time because it won’t take as long as the tofu.

as far as wrap ingredients go, you can get really creative here but i like to keep things simple!

i always add avocado, a green of some sort and then make a fantastic sauce.

whenever i make this teriyaki tofu, i pair it with my go to peanut sauce, which is so easy to make.

you need such few ingredients like peanut butter, teriyaki sauce, garlic hummus and some vegetable stock.

that’s it! you don’t even need seasonings because the sauces and hummus are already so flavorful and salty.

this recipe yields four wraps but you can always double the recipe if you’re looking to make more tofu for meal prep!

here’s everything you need to make Healthy and Easy Teriyaki Tofu Lunch Wraps

your favorite wraps

extra firm tofu

teriyaki sauce

garlic hummus

vegetable stock

peanut butter

spinach or romaine


if you love Healthy and Easy Teriyaki Tofu Lunch Wraps, try these other recipes from my blog!

The Best Vegan Grilled Autumn Sandwich

Vegan Spanakopita Cups

The Best Nourishing Vegan Potato Salad

Epic Cheesy Vegan Buffalo Cauliflower Dip

Vegan and Gluten Free Cheddar Biscuits

The Ultimate Vegan Baked Brussels Sprouts

Buffalo Barbecue Brussels Sprouts (Vegan + GF)

Vegan and Gluten-free Buffalo Cauliflower Wings

Vegan Garlic Ranch Smashed Potatoes

Easy Veggie Pasta Salad with Tahini Dressing

Vegan Tzatziki Pasta Salad

Delicious Chard and Kalamata Olive Pasta

Dairy-Free Buffalo Sauce Mac n Cheese

Healthy Vegan Sweet Potato Mac and Cheese

Easy Vegan Cacio e Pepe

Semi-Homemade Vegan Pasta Bake

Vegan Greek Village Pasta Salad

Healthy and Easy Teriyaki Tofu Lunch Wraps are

packed with some protein

super flavorful

easy to meal prep

can be gluten free with gf wraps


filling and nutritious

are you going to make my Healthy and Easy Teriyaki Tofu Lunch Wraps?!

if you make one of my recipes, i would LOVE to see your creation! be sure to leave a review in the comments section, it is so appreciated and helps my small business. 

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Healthy and Easy Teriyaki Tofu Lunch Wraps

Recipe by Mary


Prep time


Cooking time




  • 4 wraps of your choosing (or 8 if you double recipe)
  • teriyaki tofu
  • 14 ounces extra firm tofu

  • 1/3 cup teriyaki sauce

  • 2 medium avocados and fresh spinach
  • peanut sauce
  • 1/4 cup runny peanut butter

  • 1/4 cup garlic hummus

  • 1/4 cup teriyaki sauce

  • 1/4 cup vegetable broth (add more if needed to thin out sauce)


  • preheat the oven to 400 degrees,
  • pat the tofu dry to get rid of excess water and cut into thick slices. generously brush both sides with teriyaki sauce and then bake at 400 degrees for 25 minutes, flipping halfway through if you would like.
  • mash the avocados and assemble the wraps. then, whisk the peanut sauce ingredients together.
  • dip the wraps or drizzle them with the sauce and enjoy!

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hi, i'm mary!

I create vegan recipes using real foods that will nourish both your body and soul.

Here, you’ll find everything from scrumptious desserts to savory and nourishing comfort food. Thank you for being here and I hope you enjoy my delicious creations!

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