These Teriyaki Tofu Lettuce Wraps are a crunchy, protein-packed plant-based meal that’s both flavorful and satisfying.
With fiber-rich vegetables, healthy fats from cashews, and low saturated fat, they’re perfect for a light, nutrient-dense lunch or dinner.
Quick to prepare and easy to customize, this recipe is ideal for everyday cooking, meal prep, or a wholesome weeknight dinner.
Quick & Easy Teriyaki Tofu Lettuce Wraps
Equipment
- 1 Cutting board
- 1 knife
- 1 wok or large skillet
- 1 wok spatula or wooden spoon
- (1) Measuring cups and spoons set
- 1 tofu press (optional, for extra-firm tofu)
Ingredients
- 2 tablespoons olive oil divided
- 1 lb firm tofu drained and diced
- 1 large carrot julienned
- 1 red bell pepper julienned
- 2 –3 green onions sliced (separate white and green parts)
- 1 clove garlic minced
- 1 handful cashews
- ¼ cup teriyaki sauce
- 2 tablespoons soy sauce
- 2 teaspoons sesame seeds
- 1 head romaine lettuce washed and dried
Instructions
- Prep The Tofu: Begin by draining your firm tofu thoroughly. If you have a tofu press, use it for 10–15 minutes to remove excess moisture, which ensures a crispy texture when cooked. Once pressed, cut the tofu into uniform bite-sized cubes—this helps them cook evenly and absorb more flavor later. Set aside on a clean plate.
- Chop Vegetables Carefully: Julienne the carrot and red bell pepper into thin, matchstick-sized strips. Slice the green onions, keeping the white and green parts separate. Mince the garlic finely so it can release maximum aroma without overpowering the dish. Having your vegetables prepped before cooking ensures a smooth, fast cooking process.
- Heat The Skillet Properly: Place a large skillet or wok over medium-high heat. Add one tablespoon of olive oil and allow it to warm until it shimmers but does not smoke. Properly heated oil prevents tofu from sticking and encourages golden-brown edges.
- Sauté The Tofu Until Golden: Add the tofu cubes to the skillet in a single layer. Avoid overcrowding so each piece crisps evenly. Cook for about 3–4 minutes per side, gently flipping until all sides are golden and slightly crispy. Remove the tofu carefully using a spatula and set aside on a plate lined with paper towels to drain any excess oil.
- Cook The Vegetables: In the same skillet, add the remaining tablespoon of olive oil. Toss in the julienned carrot and red bell pepper. Sauté for 2–3 minutes until the vegetables are slightly tender but still retain a crunch. Stir occasionally to ensure even cooking and to prevent burning.
- Add Aromatics: Next, add the white part of the green onions and the minced garlic. Continue sautéing for 1–2 minutes until fragrant. The garlic should be soft and aromatic but not browned, as overcooking can create a bitter taste.
- Combine Tofu And Sauce: Remove the skillet from the heat briefly. Add the golden tofu cubes back to the pan, along with the cashews, teriyaki sauce, soy sauce, and sesame seeds. Stir gently to coat the tofu and vegetables evenly with the sauce.Make sure each piece of tofu is glazed with flavor, and the cashews are distributed throughout for added crunch.
- Finish With Green Onion: Add the green part of the sliced green onions at the very end. This preserves their fresh color and mild flavor, giving the dish a bright, fresh finish. Toss everything one last time to combine.
- Prepare The Lettuce Cups: While the tofu mixture cools slightly, separate the romaine lettuce leaves, wash thoroughly, and pat dry. Each leaf acts as a natural cup, so make sure they are intact and not torn.
- Assemble The Wraps: Spoon the warm tofu and vegetable mixture into individual lettuce leaves. Aim for an even distribution of tofu, veggies, and cashews in each cup. For an extra touch, sprinkle a few more sesame seeds on top for garnish.
- Serve And Enjoy Immediately: Serve the lettuce wraps immediately while the tofu is warm and the lettuce is crisp. Pair with a side of steamed rice, quinoa, or enjoy as a light, low-carb meal. These wraps are best eaten fresh to preserve the crunch of the tofu and lettuce.
Notes
- For a spicier version, add chili flakes or a dash of sriracha when mixing the tofu and vegetables.
- Romaine lettuce works best, but Boston, bibb, or leaf iceberg lettuce can also be used.
- Cashews can be raw or roasted; peanuts or almonds are excellent alternatives.
- Pressing the tofu removes excess water, helping it crisp up better during cooking.
- Leftover teriyaki sauce can be stored in the fridge for up to one week.
Chef’s Secrets For Perfect Wraps
The key to perfectly crispy tofu is pressing out all excess moisture before cooking.
Firm or extra-firm tofu works best, as it holds its shape when sautéed.
Heat the oil until shimmering before adding the tofu to ensure a golden, crunchy exterior.
Slicing vegetables thinly allows them to cook quickly while keeping their vibrant color and texture.
For added depth, lightly toast the sesame seeds before mixing them in.
Serving Suggestions To Impress Guests
These lettuce wraps pair beautifully with steamed jasmine rice, quinoa, or cauliflower rice for a more filling meal.
For extra crunch, sprinkle additional cashews or roasted peanuts on top just before serving.
A drizzle of extra teriyaki sauce or a squeeze of fresh lime adds brightness.
They also work perfectly as a party appetizer—simply serve the tofu mixture in a bowl and let guests fill their own lettuce cups.
Storage Tips To Keep Fresh
Store leftover tofu and vegetables in an airtight container in the refrigerator for up to 3 days.
Keep the lettuce separate to prevent it from wilting.
Reheat the tofu mixture gently in a skillet over medium heat, or enjoy it cold for a refreshing salad-style wrap.
If making ahead for meal prep, assemble the wraps just before eating to maintain crispiness and vibrant flavors.
Frequently Asked Questions
1. Can I use a different protein?
Absolutely! Tempeh, seitan, or even cooked chicken can replace tofu. Adjust cooking times slightly depending on the protein’s texture to ensure it cooks evenly.
2. Is this recipe gluten-free?
Yes, if you use gluten-free soy sauce or tamari in place of regular soy sauce. The rest of the ingredients are naturally gluten-free.
3. Can I make this recipe ahead of time?
You can prepare the tofu and vegetable mixture a day in advance. Store separately from the lettuce to maintain crispness and freshness until ready to serve.
4. How can I make it spicier?
Add chili flakes, sriracha, or a dash of chili oil when combining the tofu and vegetables. Start with a small amount and adjust to taste.
5. Can I freeze leftovers?
Freezing isn’t recommended for the lettuce, as it will become watery and limp. However, the tofu and vegetable mixture can be frozen in an airtight container for up to one month. Thaw in the refrigerator before reheating.
