Buffalo Shredded Tofu Wrap (33g protein!)

4.95 from 17 ratings

Filling and flavourful, these buffalo tofu wraps are filled with tender, oven baked shredded tofu and rolled up with a creamy ranch-inspired slaw. A whopping 33 grams of plant-based protein, perfect for a quick weeknight dinner or meal prep for lunch!

buffalo tofu wrap on white plate — Packed with 33g of protein and SO easy to make, these flavourful buffalo tofu wraps will be your new favourite easy dinner…or lunch!

I’m a dietitian who lives to EAT. I won’t compromise on flavour OR nutrition. And the way that buffalo-anything has a hold on me…I honestly could eat buffalo tofu everyday of my LIFE. And I suspect you feel the same, which is why I put a killer buffalo tofu recipe in my book Plant Magic. I serve it to my omni friends all the time and it disappears in a flash. At this point, I’m convinced that buffalo sauce will convert any tofu skeptic on the planet, so I just had to come up with a little buffalo tofu magic here on the blog too.

This shredded buffalo tofu wrap checks allllll the boxes: super flavourful and filling – with 33 grams of plant-based protein per wrap! It’s also a complete plant-based meal, with whole grains, veggies and protein, so it’s perfect for meatless mondays (is that still a thing?!?).

Oh, and it’s ridiculously simple. Just two components: tender, spicy tofu + crunchy, creamy slaw. Barely any chopping. Perfect for when you’re tired and craving something really satisfying but you want to avoid the takeout trap. This is a super easy meal prep for lunch, with only 15 minutes of hands on time and it’s as good cold as it is hot! Enjoy with my easy blender green juice to power you through the afternoon.

How to make these buffalo shredded tofu wraps, step by step

If you haven’t tried shredded tofu yet, you’re in for a treat. It takes like 2 minutes to grate extra-firm tofu on a box grater and all that surface area sucks up flavour without having to marinate in advance. Plus, baking it in the oven dehydrates the tofu a bit for a perfect tender-chewy texture that is so good in wraps (and WAY easier to roll than cubed tofu!).

tofu, buffalo sauce in bowls — Yes, you’re using 2 blocks of tofu. When grated and baked, they shrink up so you can get more tofu into the wrap!

Coleslaw, tortillas and herbs in bowls — Yes, you’re using 2 blocks of tofu. When grated and baked, they shrink up so you can get more tofu into the wrap!

Allergies? This recipe is easily made gluten free with gluten free wraps and if you’re allergic to soy, there are some great soy free tofu options out there, usually made from fava beans. To keep it low FODMAP, swap the garlic and onion powder for LoFo garlic powder (use half the measure) and use a LoFo wrap.

hand grating tofu — If your usual brand of extra firm tofu is too crumbly to grate, buy super firm instead.

hand whisking buffalo sauce in metal bowl — If your usual brand of extra firm tofu is too crumbly to grate, buy super firm instead.

Meal Prep Note: the shredded tofu and ranch-ish slaw are designed to be eaten together. The tofu is flavourful but drier and the slaw is saucier. If you want to make the tofu to use by itself, I highly recommend that you toss the baked tofu in another tablespoon of hot sauce at the end so it’s saucier.

hand spreading shredded tofu on baking sheet — Be sure to use the largest baking sheet you have, and spread the tofu evenly so it steams less.

coleslaw in bowl — Be sure to use the largest baking sheet you have, and spread the tofu evenly so it steams less.

Wanna add even more protein? Grab one of those high protein wraps and this puppy will net you about 40g of protein. WOAH.

buffalo tofu on baking sheet — When done, the tofu will look a bit dry and shrunken. That’s what you want.

tongs placing shredded tofu on tortilla — When done, the tofu will look a bit dry and shrunken. That’s what you want.

Why tofu is so, so good for you

I can’t believe that in 2025, I still need to vouch for soy but here we are. Tofu is one of the best sources of plant-based protein out there: ½ package of extra-firm tofu is about 28 grams of protein (depending on the brand). It contains ALL of the essential amino acids in non-limiting amounts, which isn’t as important as folks think, but I know y’all are into it.

But…that’s! Not! All! Most tofu is also set with calcium, making it one of the richest plant-based sources of calcium too (typically 200-300mg per serving). It’s rich in iron plus a source of magnesium, selenium and even choline.

And for those of you with IBS, tofu is low FODMAP – although if you want to make this recipe fully low FODMAP you need to use the swaps I list in the recipe below.

Eating soy foods regularly also has multiple long term health benefits. If you’re worried about what you read about soy on the internet, I have an awesome episode of The Allsorts Podcast that dives deep into the science of soy and why so much of what you hear about it is nonsense.

More crowd-pleasing tofu recipes: