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Teriyaki Tofu & Veggie Wraps

25 min

Main

Budget-friendly
Crunchy vegetables, teriyaki glazed tofu and a delicious peanut sauce make up this Asian flavours-inspired wrap. It comes together in only 20 minutes, so it's perfect for a busy weeknight, or when you don't really feel like cooking!

Servings

Total

25 min

Prep

10 min

Cook

15 min

Contains

Soy symbol

soy

Peanut symbol

peanut

Sesame symbol

sesame

Swap out

Gluten symbol

gluten

Free from

Treenut symbol

tree nut

Ingredients

Teriyaki tofu

  • 7.1 oz (200g)
    firm tofu, pressed, cut into 1cm cubes
  • ½ Tbsp (4g)
    cornstarch
  • ¼ tsp
    salt
  • 1 Tbsp (15ml)
    vegetable oil
  • 3 Tbsp (45ml)
    teriyaki sauce, plus more to taste †
  • ½ Tbsp (8ml)
    sriracha, or less for less spicy

Peanut sauce

  • 2½ Tbsp (40g)
    natural peanut butter
  • 2 Tbsp (30ml)
    hot water
  • ½ Tbsp (8ml)
    teriyaki sauce†
  • ¼
    lime, juiced
  • 1 tsp (5ml)
    sriracha, or omit for less heat

Wrap assembly

  • 2
    large soft flour tortillas†
  • ½ cup (45g)
    shredded red cabbage
  • ½ cup (55g)
    grated carrot
  • ½ cup (15g)
    spinach
  • ¼
    cucumber, cut into sticks

Directions

  1. In a large bowl, mix together the tofu, cornstarch, and salt.
  2. Heat the oil in a large pan over medium-high heat. Cook the tofu for about 10 minutes, or until golden on all sides.
  3. Meanwhile, in a small bowl, mix together the peanut sauce ingredients.
  4. When the tofu is golden, add the teriyaki sauce and sriracha. Stir to coat, then remove from the heat.
  5. Spoon the peanut sauce over each wrap. Divide the veggies and prepared tofu between the wraps, then roll up.
  6. Grill in a grill pan over medium heat for 1 to 2 minutes per side, until warmed through and lightly toasted, if desired. Enjoy!

Notes

  • †Traditionally, teriyaki sauce is made with just soy sauce, sake (or mirin), and sugar. Make sure to check the ingredients of your bottle so it doesn't have too many other ingredients that may affect the flavour.
  • †Our large tortillas measure about 10 inches (25 cm) in diameter.

Storage

  • The assembled wrap is best when enjoyed immediately.
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Let us know what you think

Watch it step-by-step!

Plate method

The Plate Method is a visual tool that helps us ensure our dietary needs are on track. Touch the image below to see how this recipe measures up.

Grains & Starches 31%

• large soft flour tortilla

Proteins 22%

• firm tofu

• natural peanut butter

Fruits & Veggies 47%

• lime

• shredded red cabbage

• grated carrot

• spinach

• cucumber

Calcium

• firm tofu

Fat

• vegetable oil

• natural peanut butter

Nutrition info

Focusing on numbers can harm our relationship with food. Instead, our philosophy is to Nourish the Cells & the Soul. For specific nutrition needs due to a medical condition, consult a dietitian or physician. While we strive to provide accurate nutritional information, we cannot guarantee its accuracy. See our disclaimer for details.

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More for the eyes

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Priscila Pereira - July 13, 2026, 8:04 p.m.

Delicious. I didn’t have peanut butter so I used tahini instead. It turned out really good. But I imagine my version is milder in flavor. I’ll try with peanut butter next time I have it.

Reply
NM S - July 13, 2026, 7:59 p.m.

Great taste, but wrapping things is just not my best.

Reply
louise - July 13, 2026, 1:43 p.m.

I’m not the biggest fan of tofu, and it has to be pretty disguised for me to eat it 😂 (plus I usually put in half of what the recipe says) but this was really good. I air fried the tofu for 13 minutes at 200. The textures are what I really like, especially with the cucumber too. Will put this in rotation!

PUL small logo PUL Team - July 13, 2026, 4:26 p.m.

Yayy we’re so thrilled to hear this, Louise! Air frying the tofu is a great idea too 🤗

Reply
Evi - July 12, 2026, 10:51 a.m.

I love this recipe and i already made it at least five times! Super delicious 🤤. I‘d like to share some challenges while preparing though. Step 3 should be towards the end in my opinion because during the tofu fries, I usually prepare the peanut sauce. And then at the very end I have to go back to that step to see the measurements. Adding the teriyaki sauce before assembling also keeps it more crispy. Also, there is one step missing for prepping/cutting the veg which I fall for every time and end up with everything done and nicely warm except my veggies are not ready. But like I said these are details, the result is delicious either way ☺️

PUL small logo PUL Team - July 12, 2026, 6:42 p.m.

Hiii Evi! Thanks so much for taking the time to share such helpful feedback, and we're so happy to hear you've made the tofu wraps so many times already! 🤩 I've just made some updates to the recipe, so I hope it incorporates the tips you've so kindly taken the time to share (just a headsup it can take 24h for the changes to show on your device). I hope it helps for the next time the recipe is made, and thanks SO much for helping improve what we do! xx 🫶

Reply
Maaike - July 4, 2026, 10:44 p.m.

So good! Loved the peanut sauce 🤩

Reply
Helena M - July 2, 2026, 9:11 p.m.

So delicious! Will definitely be making again 😍

Reply
nat - June 30, 2026, 8:43 a.m.

Made this from the budget meal prep <3 loved it.
Just wanted to say thank you as well for the meal prep plan - all so delicious and a great way to free up weeknights. Would be great as an app feature to group more meals together to prep ahead of time ⭐️

PUL small logo PUL Team - June 30, 2026, 8:59 p.m.

Heyy Nat! Aw we're so glad that the meal prep plan and this recipe were enjoyed 🤗 thanks for the feedback to help us improve the apps nourish meal planner in the future as well 😊

Reply
Nicole Edwards - June 23, 2026, 8:15 a.m.

This was so good! I usually make that kind of peanut sauce for noodles or rice, never thought to put it in a wrap. Delicious, filling, and easy to make.

Reply
Elodie - June 21, 2026, 8:01 p.m.

Recette facile, rapide et délicieuse ! Tout le monde a aimé à la maison, même mon fils pourtant parfois assez difficile ! C’est une recette que je vais refaire très prochainement, c’est certain !

Reply
fatma - June 20, 2026, 8:03 p.m.

I didn’t have Teriyaki sauce, so I substituted it with soy sauce mixed in with maple syrup, and it was sooo good. Idk if it differs a lot from an actual teriyaki sauce though, I just used what I had on hand, will try again using teriyaki sauce if I have it. Also, it’s very feeling.

PUL small logo PUL Team - June 21, 2026, 2:26 a.m.

Thanks for trying the tofu wrap recipe, Fatma, and for sharing the swap idea 🤗

Reply
Marie - June 19, 2026, 2:10 a.m.

Just made your wrap and it was absolutely scrumptious! Thank you Sadia!

Reply
Dorka - June 12, 2026, 11:51 p.m.

Very tasty, we prepped the tofu and the sauce a few days early which made it even quicker. Will be making it again

Reply
Amber - June 5, 2026, 7:50 p.m.

These are so well balanced nutritionally and taste delicious!

Reply
nohya Amande - June 4, 2026, 7:20 p.m.

Very good! The flavor of the tofu is strong, really good and pairs so well with the sauce! Simple to make too

Reply
palmchord - June 3, 2026, 6:45 p.m.

I haven't tried this recipe yet, it sounds good! By checking it out I was missing the steps of the preparation of the veggies in the "Make" section. This could lead to potential problems if you only rely on the photos and instructions to take you through step by step. But of cause you should always read the whole recipe before starting to cook ;-)

PUL small logo PUL Team - June 4, 2026, 5:41 a.m.

Heyy Palmchord, thanks for the feedback ☺️ If I'm understanding correctly, it sounds like some of the vegetable prep details might be easier to pick up from the photos than from the written instructions. In general, we only include a prep step at the start of the Make section when it's helpful for the flow of the recipe, and otherwise rely on the ingredient list for prep details (such as shredding, grating, or cutting). We'll keep this feedback in mind as we continue to refine our recipes, though! Thanks so much for taking the time to share it 🫶✨

Reply
Jo - May 28, 2026, 7:57 p.m.

delicious! low effort for good flavors, and perfect for warmer days where the stove time needs to be kept minimal

PUL small logo PUL Team - May 28, 2026, 8:26 p.m.

Yayy we're thrilled to hear that the wraps were enjoyed, Jo, thanks for the lovely review 😊

Reply