These tofu lettuce wraps are a light yet satisfying plant-based meal packed with bold Asian-inspired flavors.
Made with extra-firm tofu, crisp water chestnuts, and aromatic garlic and ginger, they deliver a high-protein, fiber-rich option that’s naturally low in carbs and saturated fat.
Finished with crunchy peanuts and fresh green onions, these wraps make a quick, wholesome choice for lunch, dinner, or even meal prep when you want something healthy but still comforting.
Healthy Tofu Lettuce Wraps
Equipment
- 1 tofu press (or heavy skillet for pressing)
- 1 Medium mixing bowl
- 1 whisk
- 1 large skillet or cast-iron pan
- 1 cutting board
- 1 sharp knife
Ingredients
- 15 oz extra-firm tofu
- 2 tablespoons avocado oil or preferred cooking oil
- 4 tablespoons soy sauce or tamari for gluten-free
- 4 tablespoons hoisin sauce
- 2 tablespoons rice vinegar
- 2 teaspoons sambal oelek adjust to spice preference
- 1 teaspoon sesame oil
- 1 ½ tablespoons brown sugar or more, to taste
- 1 –2 whole dried red chilies
- 7 –8 garlic cloves finely chopped
- 2- inch piece ginger finely chopped
- ½ cup water chestnuts finely chopped
- Salt to taste
- Black pepper to taste
- 1 head butter lettuce separated into leaves
- 2 tablespoons green onions chopped (for topping)
- 2 tablespoons roasted peanuts chopped (for topping)
Instructions
- Press and Prepare the Tofu: Begin by removing excess moisture from the tofu so it can absorb flavors more effectively. Place the block of extra-firm tofu (15 oz) on a cutting board or flat plate. Lay a clean kitchen towel or several layers of paper towels over it. Set a heavy object, such as a cast-iron skillet, large saucepan, or a dedicated tofu press, on top. Allow it to press for about 15 minutes. This step is essential because without removing the water, the tofu will taste bland and may not crisp properly during cooking.
- Whisk Together the Flavorful Sauce: While the tofu is being pressed, prepare the sauce base. In a medium mixing bowl or liquid measuring cup, combine soy sauce, hoisin sauce, rice vinegar, sambal oelek (or your preferred chili paste), sesame oil, and brown sugar. Use a whisk to stir until the sugar is fully dissolved and the mixture looks glossy and smooth. Taste the sauce and adjust to your liking—add more chili paste for spiciness or extra sugar for sweetness. Set aside for later use.
- Crumble the Tofu into the Pan: Once the tofu has been pressed, heat a large skillet or cast-iron pan over medium heat. Add 2 tablespoons of avocado oil and allow it to warm up. Using your hands, crumble the tofu directly into the skillet, breaking it into small, bite-sized pieces that resemble ground meat. Spread it out evenly across the pan so it browns well.
- Brown the Tofu for Deep Flavor: Cook the crumbled tofu for 8 to 10 minutes, stirring occasionally but not too frequently—this allows the edges to caramelize and develop a golden-brown crust. Browning the tofu gives it a slightly chewy texture and prevents it from tasting spongy. If you notice the tofu sticking, you can add a splash more oil, but keep the heat at medium for even cooking.
- Add Aromatics and Crunchy Chestnuts: Once the tofu is evenly browned, stir in the dried red chilies, finely chopped garlic, and ginger. Sauté for 1 to 2 minutes until the garlic and ginger become fragrant and lightly golden. Then add the chopped water chestnuts for a crunchy contrast. Cook for another minute or two, stirring well, until the aromatics blend with the tofu and release their flavors into the pan.
- Incorporate the Prepared Sauce: Pour the sauce mixture over the tofu and aromatics. Stir thoroughly to ensure every crumble of tofu is coated in the savory-sweet glaze. Let it simmer for 2 to 3 minutes so the flavors meld together and the sauce thickens slightly. Taste and adjust seasoning with salt and black pepper as needed.
- Assemble the Fresh Lettuce Wraps: Remove the skillet from the heat. Carefully separate the leaves from a head of butter lettuce, keeping them whole to form natural “cups.” Place a generous spoonful of the warm tofu mixture into each lettuce leaf. Sprinkle with chopped green onions and roasted peanuts for freshness and crunch.
- Serve and Enjoy Immediately: Lettuce wraps are best enjoyed fresh while the tofu filling is hot and the lettuce leaves are crisp. Arrange the wraps on a large platter and serve immediately. If desired, pair them with additional dipping sauces like peanut sauce, sweet chili sauce, or extra hoisin for more flavor.
Notes
- Always use extra-firm tofu for the best texture; softer varieties will fall apart.
- Pressing the tofu is crucial to remove water and help it absorb flavors.
- You can customize the spice level by adjusting sambal oelek or dried chilies.
- Water chestnuts add crunch, but you can replace them with bell peppers or carrots.
- Serve immediately once assembled, as the lettuce leaves will soften if left too long.
- For a gluten-free option, use tamari instead of soy sauce and check for gluten-free hoisin.
Chef’s Secrets for Best Results
The success of this recipe lies in proper tofu preparation.
Pressing the tofu well makes all the difference—when excess moisture is removed, the crumbles brown better, creating a flavorful base that mimics the texture of ground meat.
Another secret is to give the tofu time to caramelize; stirring too often prevents browning.
Finally, balance is key—taste the sauce before adding it to the pan, adjusting sweetness and spice to suit your preferences.
This ensures the filling is perfectly tailored to your palate.
Serving Suggestions for Every Occasion
These tofu lettuce wraps shine as a light main course, but they also work beautifully as an appetizer or starter for gatherings.
For a fuller meal, serve them alongside steamed jasmine rice or noodles.
They pair wonderfully with Asian-inspired sides like cucumber salad, pickled vegetables, or miso soup.
If hosting a party, set up a “lettuce wrap bar” with different toppings such as shredded carrots, bean sprouts, or extra herbs so guests can build their own wraps.
Storage Tips for Freshness Retention
The filling can be stored separately from the lettuce to maintain freshness.
Once cooled, transfer the tofu mixture to an airtight container and refrigerate for up to 3 days.
Reheat gently in a skillet with a splash of water or soy sauce to revive the flavors.
Avoid storing assembled wraps, as the lettuce will wilt and lose its crispness.
If you plan to prep ahead, wash and dry the lettuce leaves, then keep them wrapped in a paper towel inside a container to keep them crisp.
Frequently Asked Questions
1. Can I make these wraps ahead of time?
Yes, you can prepare the filling in advance and store it in the fridge for up to 3 days. Assemble the wraps only when ready to serve so the lettuce stays fresh and crunchy.
2. What type of lettuce works best?
Butter lettuce is the best choice because of its tender yet sturdy leaves. Romaine or iceberg lettuce also works, though they may be slightly less flexible for wrapping.
3. Can I add more vegetables to the filling?
Absolutely! Bell peppers, mushrooms, zucchini, or spinach all make excellent additions. Just chop them finely so they blend smoothly into the tofu mixture.
4. How do I make this recipe gluten-free?
Simply replace soy sauce with tamari and ensure the hoisin sauce you use is certified gluten-free. Everything else in the recipe is naturally gluten-free.
5. Is there a way to make it spicier?
Yes—add more sambal oelek, extra dried chilies, or even a drizzle of sriracha. You can also sauté fresh chili peppers with the garlic and ginger for an extra kick.
