Buffalo tofu wraps with ranch
18 min · 36 g protein · 437 cals / serving
Crispy cubes of tofu tossed in tangy, spicy buffalo sauce and rolled up with crunchy romaine, carrot and celery and a cool, herby ranch. Everything you love about buffalo wings, in a big wrap you can eat with one hand.
Ingredients
- 1 block (14 oz) prepared extra firm tofu
- 4 tsp cornstarch
- 1/2 tsp garlic powder
- 2 tsp olive oil
- 1/4 cup cayenne pepper hot sauce, a cayenne pepper hot sauce
Ranch
- 1/2 cup soft tofu, silken
- 1 tbsp lemon juice
- 1 tsp apple cider vinegar
- 1/4 tsp garlic powder
- 1/4 tsp onion powder
- 1/2 tsp dried dill
- 1 tbsp fresh parsley, chopped
- a pinch salt
Wraps
- 2 large (10-inch) low-carb protein wrap, low-carb high-fiber tortillas, warmed
- 2 1/2 cups romaine lettuce, shredded
- 1 small carrot, grated or matchsticks
- 1 stalk celery, thinly sliced
Steps
- Wrap the tofu in a clean kitchen towel and press it firmly between your hands for a minute to squeeze out the water, then tear it into bite-size pieces. Toss with the cornstarch and garlic powder until coated. Heat the oil in a large nonstick skillet over medium-high heat and fry the tofu 8–10 minutes, turning every couple of minutes, until crisp and golden on most sides (or air-fry at 400°F for 12 minutes, shaking halfway).
- Turn the heat off, pour the hot sauce over the tofu and toss until every cube is coated and glossy.
- While the tofu fries, whisk the silken tofu hard until completely smooth (or blitz it for a few seconds with a stick blender), then stir in the rest of the ranch ingredients.
- Warm the tortillas, spread each with a spoon of ranch, add lettuce, carrot and celery, then the buffalo tofu and more ranch. Fold in the sides, roll up tightly and cut in half.
Good to know
How hot is it?
A quarter cup of cayenne hot sauce on a block of tofu is medium-hot, like classic buffalo wings. For milder wraps use half the hot sauce and a squeeze of lemon; for hotter, add a pinch of cayenne.
Regular tortillas instead?
Any large tortilla works. Low-carb high-fiber wraps add protein and fiber; with whole-wheat tortillas it scores about 54 instead of 61.
Super-firm tofu?
The vacuum-packed high-protein kind needs no squeezing and gives chewier, meatier bites with more protein; use a 16-oz (450 g) block. It scores about 57 instead of 61.
Per
- Calories
- 98
- Protein
- (32%)
- 8 g
- Fat
- (45%)
- 5 g
- Carbohydrates
- (24%)
- 8 g
- of which sugar
- 2 g
- Fiber
- 3 g
- Sodium
- 290 mg
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Computed from the ingredients with our published formula, not yet kitchen-tested. How
As written, 874 kcal goes into the pot and 957 g of ingredients comes out as about 888 g of food: 98 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.