New grilled tofu wrap recipe on Veggie Fun Kitchen! This recipe for oven-grilled tofu and zucchini combines sliced avocado and a flavorful herby sauce like chimichurri, vegan green goddess, or creamy basil dressing for an extra flavorful crispy wrap you will enjoy for lunch or dinner. Roasted on a sheet pan or grilling pan, tofu steaks, drizzled in olive oil and sprinkled with sea salt, emerge from the oven lightly browned, crispy on the outside, and tender on the inside. Wrap it up in a tender flour tortilla or lavish bread for a delicious vegan sandwich wrap.
When I make tofu recipes, I usually soak and cook the tofu in highly seasoned and flavorful sauces. Tofu is a magical vegan ingredient that is pretty plain flavored the way it is but miraculously soaks up the flavors of marinades, sauces, and seasonings.
Sausage tofu crumbles actually taste like…sausage! Oven-baked vegan popcorn chicken made with tofu will remind you of KFC popcorn chicken. And tofu bacon bits will make you think you are eating…well you get the idea!
The tofu in this recipe is a little different. We don't marinade or season it ahead of time but add the most highly flavored seasoned herby chimichurri sauce we can after cooking it!
Today I used chimichurri sauce which is surprisingly easy to make! I’ve not had a lot of luck finding chimichurri sauce at my grocery store. According to We Want the Sauce, it is often found in the condiments aisle – unless it’s found in the international food aisle – unless it’s in the Mexican section. OR you can find chimichurri sauce on Amazon.
OR, just make this super easy homemade vegan chimichurri sauce with a bright zesty flavor from green onions. Because you will need a highly flavorful sauce for this tofu recipe. Any highly flavorful herby sauce will work to flavor your tofu wrap. Vegan goddess dressing is one of my favorites, as well as creamy basil dressing or vegan pesto sauce. Remember: highly flavorful and herby!
Ingredients needed to make an oven-grilled tofu wrap
- 14 ounces firm tofu. To get the best texture from your tofu, you will need to drain and press it. I suggest using a tofu press. It will make your life so much easier! If you are unable to find firm tofu, extra firm will work too. If you are unable to find a 14-ounce block of tofu, then 16 ounces will work just fine.
- two zucchini– You will be adding the grilled zucchini along with the tofu to the wrap. I try to find zucchini that is the same length as the block of tofu I’m using.
- avocado – One large avocado will be plenty to slice and enjoy on your tofu wrap. I always purchase two avocados though. Why? I’m pretty picky about my avocado and you never know what you will find when you slice one open. Right?
- olive oil – I prefer extra virgin olive oil, robust flavored.
- salt– Have you ever tried Maldon Sea Salt? Super yummy!
- lavash bread, two pieces – Or you can use extra large wheat tortillas OR six smaller taco-sized tortillas.
- 4 Tablespoons chimichurri – Or any other kind of strongly-flavored herby sauce. You might try vegan green goddess dressing, or creamy basil dressing.
- You’ll need a tofu press and will find parchment paper handy for lining your pan or for wrapping up the lavish bread.
How to make your own yummy tofu wrap
The exact ingredients with measurements can be found in the recipe card below along with more concise abbreviated instructions. Read on for more details, tips, and tricks so that you will feel confident making this recipe.
First, the preparations
First, you’ll need to drain and press the tofu. When you press tofu it gives it a less spongy soft texture. Even with firm tofu, it will still have a softer texture than many tofu eaters enjoy. If you don’t have a tofu press then you can press between plates with a lot of heavy books on top – or just buy a tofu press! They are super easy to use and your tofu will be pressed and ready to go in 30 minutes.
After you have set the block of tofu in the tofu press, preheat the oven to 400°F. You can either line a baking sheet with foil or parchment paper, or cook the tofu and zucchini directly on a grilling/broiler pan.
Next steps, cutting the tofu and the zucchini
After the tofu has been pressed and drained, pat it dry with paper towels and slice it lengthwise into six equal pieces. Each piece will be about one-half inch thick.
Then, wash the two zucchini, cut the ends off, and slice each zucchini lengthwise into three slices. You will now have six slices of zucchini.
Oven grilling the tofu and the zucchini
Lay the sliced tofu and sliced zucchini on the grilling pan or baking sheet. Drizzle both sides of every slice with olive oil and sprinkle with salt. Place the grilling pan in the 400°F oven for a total of 17 minutes.
At the halfway point, take the pan out and flip the tofu and zucchini slices. Return the pan to the oven and finish cooking till done. The tofu will have a firm exterior and a soft (not mushy) center when cooked.
If you would like to brown the zucchini (and lightly brown the tofu) then place under a broiler for the last three minutes of cooking.
Making the tofu wrap
After the tofu and zucchini have been oven grilled to perfection, remove the pan from the oven and get ready to wrap the ingredients in lavish bread, or a large wheat tortilla. You will get two large wraps with either method. Cut each wrap in half for four half-wrap servings. You can also use six small taco-sized tortillas and have six smaller servings.
Cut the avocado in half, remove the seed, and make slices from top to bottom. Try to make the slices without cutting through the skin of the avocado. Use a spoon and just scoop out the cut avocado slices. Repeat with the other avocado half.
Place half the zucchini slices over the tofu. Top with half the avocado. Roll up and then roll the wrap in a piece of parchment paper to hold it together better. Repeat with the second lavish bread or tortilla. Cut each wrap in half with a sharp knife. This is four servings.
Or if you use six small taco-sized tortillas place one piece of tofu and zucchini in the middle of each, then add the chimichurri and avocado. Fold or roll and serve.
What to do with leftovers
If you are not going to be using all of the tofu and zucchini right away, then place the unused portion in an airtight container in the refrigerator for up to three days. Do not store the zucchini and cooked tofu in the refrigerator along with the other ingredients, nor with the wraps (unless you want soggy wraps!)
When you are ready to serve, then microwave the cooked zucchini and tofu just until warm – about 45 seconds. Place the tofu and zucchini in the wrap of your choice, add the avocado and chimichurri sauce. Wrap and enjoy!
The printable recipe card
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Oven Grilled Tofu Wrap with Zucchini and Avocado
- 14 ounces firm tofu drained and pressed
- 2 medium zucchini
- 1 large avocado
- 2 Tablespoons olive oil
- ½ teaspoon salt
- 2 pieces lavash bread or extra large wheat tortillas
- 4 Tablespoons chimichurri see notes
- Preheat the oven to 400° F. Line a grilling pan or baking sheet with foil for easy cleanup.
- Drain and press the tofu for about 30 minutes in a tofu press.
- Slice the tofu into ½ slices. See the photo in blog the post to see how to slice.
- Trim the ends off the zucchini. Slice lengthwise into ½” slices. Set aside.
- Lay out tofu and zucchini on the grilling pan or baking sheet. Drizzle both sides of every slice with olive oil and sprinkle with salt.
- Bake for 17 minutes, flipping the slices over once during cooking.
- If you want to brown the zucchini and tofu then finish under the broiler for the last 3-4 minutes of cooking.
- Slice the avocado in half and then in ¼” – ½” slices lengthwise. Scoop out with a spoon.
- Lay out 1 lavash bread. Place half the grilled tofu slices in the middle. Drizzle on 2 tablespoons of chimichurri.
- Place half the zucchini slices over the tofu. Top with half the avocado. Roll up and serve. Repeat with the other lavish bread and remaining ingredients.
- Best served immediately and warm, but perfectly tasty the next day. Just store the zucchini and tofu covered in the fridge overnight separately from the wraps. Slice the avocado right before serving.