Best 2 Baked Tofu Spinach Wrap Recipes

**Baked Tofu Spinach Wrap: A Symphony of Flavors and Textures**

In the realm of delectable vegetarian fare, the baked tofu spinach wrap stands as a culinary masterpiece, harmonizing diverse flavors and textures into a delightful symphony of taste. This innovative dish features marinated tofu, crispy on the outside and succulent within, enveloped in a tender spinach tortilla. A vibrant medley of fresh spinach, crunchy carrots, crisp bell peppers, and aromatic onions adds a symphony of colors and textures. Tangy sun-dried tomatoes and creamy avocado lend depth and richness, while a drizzle of zesty lemon-tahini dressing elevates the experience with its tangy-savory notes. Each bite of this wholesome wrap offers a textural adventure, from the crispy tofu to the soft tortilla, and a flavor journey that tantalizes the taste buds. Whether savored as a light lunch, a satisfying dinner, or a nutritious snack, the baked tofu spinach wrap promises a culinary experience that nourishes the body and soul.

Check out the recipes below so you can choose the best recipe for yourself!

SPICY BAKED TOFU AND SPINACH WRAP

Spicy Baked Tofu and Spinach Wrap image

Fast and easy. As a college student, I love being able to whip up my own spicy wraps that are relatively healthy and don't break my budget. And it has fewer calories than five wings! Dip wraps in ranch dressing, if desired.

Provided by Jessica Shiotelis

Categories Main Dish Recipes Sandwich Recipes

Time 30m

Yield 4

Number Of Ingredients 7

Ingredients

cooking spray
1 (12 fluid ounce) bottle Buffalo wing sauce (such as Frank's®), or to taste
1 (12 ounce) package extra-firm tofu, cut into cubes
4 slices Swiss cheese
4 honey-wheat tortillas
5 Campari tomatoes, sliced
1 cup fresh spinach, or to taste

Steps:

Preheat oven to 400 degrees F (200 degrees C). Prepare a baking sheet with cooking spray.
Pour Buffalo wing sauce over tofu in a large bowl to cover completely and toss gently to coat; marinate tofu at least as long as it takes for your oven to reach temperature.
Remove tofu from the bowl and spread onto the prepared baking sheet. Coat top of the tofu cubes with extra sauce and spray with cooking spray.
Bake tofu in preheated oven for 10 minutes. Flip the cubes, spray tops again with cooking spray, and continue baking until firm, about 10 minutes more.
Put 1 slice Swiss cheese atop each tortilla; heat in microwave oven to melt the cheese, about 30 seconds.
Divide tomato slices between the tortillas; top with about 1/4 of the baked tofu and 1/4 of the spinach. Wrap tortillas around the fillings.

Nutrition Facts : Calories 373.6 calories, Carbohydrate 48.7 g, Cholesterol 26.1 mg, Fat 15.3 g, Fiber 5.1 g, Protein 22.5 g, SaturatedFat 5.8 g, Sodium 2261.1 mg, Sugar 5.6 g

BAKED TOFU SPINACH WRAP

Baked Tofu Spinach Wrap image

These are quick, simple and tasty! My husband, who previously hated tofu (although this was deli style tofu), loved them and asked for more.

Provided by VIKIM

Categories Main Dish Recipes Sandwich Recipes Wraps and Roll-Ups

Time 5m

Yield 2

Number Of Ingredients 6

Ingredients

2 (10 inch) whole wheat tortillas
1 (7.5 ounce) package hickory flavor baked tofu
½ cup shredded sharp Cheddar cheese
1 cup fresh baby spinach
1 tablespoon Ranch dressing
1 tablespoon grated Parmesan cheese, or to taste

Steps:

Place the tortillas side by side on a paper plate. Slice tofu, and place slices down the center of each tortilla. Sprinkle cheese over the tofu. Cover with a damp paper towel, and heat in the microwave for about 45 seconds, or until cheese is melted.
Pile some spinach onto each tortilla, and pour on some Ranch dressing. Sprinkle with Parmesan cheese, roll tortillas around the filling, and eat.

Nutrition Facts : Calories 448.8 calories, Carbohydrate 33.9 g, Cholesterol 40.4 mg, Fat 20.4 g, Fiber 6.6 g, Protein 35.2 g, SaturatedFat 8.4 g, Sodium 567.2 mg, Sugar 0.6 g

Tips:

Use extra firm tofu: This type of tofu holds its shape better when baked and gives the wraps a more substantial texture.
Press the tofu before baking: This helps to remove excess moisture and results in a crispier tofu.
Marinate the tofu: Marinating the tofu in a flavorful sauce or marinade before baking adds extra flavor and depth to the wraps.
Use a variety of vegetables: The beauty of these wraps is that you can use any vegetables you like. Some popular options include spinach, kale, bell peppers, carrots, and mushrooms.
Don't overfill the wraps: Be careful not to overfill the wraps, or they will be difficult to fold and eat.
Serve with your favorite dipping sauce: These wraps are delicious served with a variety of dipping sauces, such as hummus, tzatziki, or a simple vinaigrette.

Conclusion:

Baked tofu spinach wraps are a healthy, delicious, and versatile meal that can be enjoyed for breakfast, lunch, or dinner. They are packed with protein, fiber, and vitamins, and they can be customized to your liking. With a little planning and preparation, you can easily make these wraps at home.