• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Soya Eats
Home » Dairy Free Recipes » Vegan Greek Wrap

Vegan Greek Wrap

January 13, 2023 · Harriet Britto · Leave a Comment

  • Facebook
  • Twitter
  • Email
Jump to Recipe

For a delicious and satisfying plant-based alternative to a traditional meat-based wrap, try this vegan Greek wrap with tofu and tzatziki!

Filled with fresh vegetables, grilled tofu, and a light and creamy tzatziki sauce, this is one wrap you will want to make again and again.

Whether you are a vegan, vegetarian, or just looking to incorporate more plant-based options into your diet, this vegan veggie wrap with tofu is sure to hit the spot!

A close up image showing the inside of a cut  vegan Greek wrap.
Jump to:
  • ❤️ Why You Will Love This Recipe
  • ? Cost to Make
  • ? Ingredients
  • ? Equipment
  • ? Instructions
  • ? Recipe Tips
  • ? Serving Size
  • ? Calories Per Serve
  • ? Substitutions
  • ? Variations
  • Meal Prepping
  • ✏️ FAQ
  • More Tofu Recipes
  • Vegan Greek Wrap With Tofu And Tzatziki

This vegan Greek wrap is bursting with delicious fresh vegetables, savory grilled tofu, and a smooth and creamy tzatziki sauce that you will want to make again and again. Make it for a delicious and filling lunch or dinner.

❤️ Why You Will Love This Recipe

You will love this vegan Greek wrap with tofu and tzatziki sauce because:

  • It is a healthy plant-based recipe that can be healthier when compared to other wraps made with rich and oily dressings.
  • This salad wrap is budget-friendly because tofu is cheaper than meat.
  • This recipe is super easy to make and much cheaper than a Greek salad wrap you could buy.
  • It is a versatile and easy recipe that you can customize to include your favorite vegetables and flavors.
  • This recipe is vegan, vegetarian, gluten-free (if made with gluten-free wraps), and dairy-free.

? Cost to Make

Estimated cost = $7.10 or $3.55 a serve

? Ingredients

Please note that below is a guide for some of the ingredients we used in the recipe. The printable recipe further down the page has the complete list of ingredients, including quantities and step-by-step instructions.

Image of ingredients needed to make a vegan Greek tofu wrap.

Tofu – Use firm or extra-firm tofu because these are denser than other types of tofu. It holds its shape for recipes like this vegan Greek wrap where the tofu is pan-fried.

Extra virgin olive oil is a common ingredient in Mediterranean cooking and gives the dish a nice rich flavor. 

If you don’t have extra virgin olive oil, use a mild flavored oil such as vegetable oil.

Fresh lemon juice gives the wrap a nice tart and refreshing flavor often found in Mediterranean cooking.

Onion powder and garlic powder are used to flavor the tofu.

Dried oregano and dried dill add to the Mediterranean flavors in the recipe.

Salt and black pepper are for flavor and can be added to taste.

Vegetables – for the best flavor and taste, buy the best quality you can.

  • Cucumber
  • Cherry tomatoes or 1 small tomato  
  • Red onion
  • Capsicum/bell pepper
  • Fresh parsley
  • Garlic clove

Kalamata olives

Vegan yogurt

Tortillas or wraps – you could use white or whole wheat tortillas or wraps.

? Equipment

  • Tofu press – optional

? Instructions

Step 1 – Marinate tofu – see notes below about advanced prep

Tofu in a tofu press.
  • Optional: If you want the tofu to have a firmer, meatier texture, you can press it before marinating – If you have never pressed tofu before see our guide on How to press tofu.
  •  In a small bowl, whisk together the olive oil, lemon juice, onion powder, garlic powder, oregano, salt, and pepper.
  • Cut the tofu into bite-sized cubes and place them into a shallow dish or a zip-lock bag.
  • Pour the marinade over the tofu and toss to coat.
  • Cover the dish or seal the bag and refrigerate for 30 minutes or overnight.
Tofu pieces in a Greek style marinade.

Step 2 – Make the salad

Salad in a glass bowl.
  • Combine the cucumber, tomato, onion, capsicum (bell pepper), and olives in a bowl and put aside.

Step 3 – Make tzatziki sauce

Tzatziki sauce.
  • In another bowl, combine the yogurt, parsley, dill, and minced garlic season to taste with lemon juice, salt, and pepper. Put aside. 

Step 4 – Cook the tofu

Pan fried tofu.
  • Heat a skillet over medium-high heat and cook the tofu on each side for 3-4 minutes or until it is browned and hot. 

Step 5 – Make the wraps

Image showing how to fold a wrap.
  • Lay out the tortillas on a flat surface. Place a handful of lettuce on each wrap, then divide the vegetables and pan-fried tofu between the two. 
  • Drizzle over the dressing. 
  • Roll tightly to wrap the filling inside and enjoy!
Image showing filling being added on top of a tortilla wrap.

? Recipe Tips

Here are some tips for making this vegan Greek wrap:

Press and marinate the tofu the day before

This will help improve the texture and flavor of the tofu and it will also reduce the preparation time on the day of making. 

Use a good quality wrap or tortilla

You can make soft flour tortillas, these can be made in advance and frozen, or you could buy them but do make sure that they are fresh and pliable so that they are easy to roll up.

Grill the tofu

Instead of pan-frying the tofu, thread them onto a skewer and char them over the grill for added flavor.

Don’t overstuff the wrap

Adding too much filling to the wrap makes them difficult to wrap and eat.

Serve immediately

For the best texture and flavor, these wraps should be assembled and served immediately.

Try different ingredient

Get creative and try out different ingredients and make them suit your tastes or whatever you have on hand. See our variations section below for ideas.

? Serving Size

One serving of this vegan Greek wrap recipe is equal to one wrap.

? Calories Per Serve

Each serving is about 265 calories.

An image of half a vegan wrap on a white plate on a wooden board.

? Substitutions

  • Instead of plant-based yogurt, you could use a store-bought vegan mayonnaise or make this vegan mayo or a store-bought or homemade vegan sour cream.
  • Make it gluten-free and use gluten-free wraps.

? Variations

You can vary this vegan Greek wrap recipe by adding different ingredients. Here are a few ideas for you to try:

  • Add some grilled vegetables to the wrap, such as bell peppers, zucchini, eggplant, or mushrooms.
  • Add some cooked grains, such as quinoa, rice, or bulgur wheat, to make the wrap more filling.
  • Add legumes like chickpeas or lentils for added protein and fiber.
  • Instead of lettuce, use a different leafy green like spinach or arugula.
  • Give it extra flavor with fresh herbs, like basil or mint.
  • Make it cheesy and add vegan cheese like; vegan feta, vegan mozzarella, vegan parmesan, or vegan blue cheese.
  • Spread on a seed or nut butter such as almond butter or tahini for added flavor. 
  • Hummus – You could even spread this miso hummus onto the wrap before adding the fillings.

And there are so many other things to add to a vegan wrap, so feel free to get creative and dry out different combinations.

    Meal Prepping

    If you want to get some advanced preparation done, here are some tips to shorten prep time:

    Marinating the tofu in advance 

    To reduce the preparation time on the day of making the wrap, consider pressing and marinating the tofu the day before. 

    If you opt to press and marinate the tofu on the same day, you should factor in an extra hour of preparation time – 30 minutes for pressing the tofu and at least 30 minutes for marinating it.

    Prepare the veggies in advance

    You could half the cherry tomatoes, dice the cucumber, red onion, and olives ahead of time, and store them in the refrigerator until you’re ready to use them. 

    Make the tzatziki dressing in advance

    You could also make the tzatziki dressing ahead of time but keep the cucumber separate and store it in the refrigerator until you’re ready to use it. 

    When ready to use the sauce, drain off and discard any liquid that may have accumulated from the cucumber, and add it to the yogurt mixture.

    ✏️ FAQ

    What is a Greek wrap made of?

    A Greek wrap is a type of sandwich made with wraps or pita bread and filled with ingredients commonly found in Greek cuisine.

    These ingredients can include marinated meats or plant-based substitutes like tofu, lettuce, tomatoes, cucumbers, onions, olives, herbs, and spices.

    The wraps can also be served with tzatziki sauce or hummus.

    A vegan Greek wrap on a plate cut into half.

    More Tofu Recipes

    If you liked this recipe for a vegan Greek wrap you might also like this marinated tofu recipe for vegan feta or these easy recipes:

    • Chocolate tofu smoothie
    • Dairy-free breakfast casserole
    • Greek tofu marinade
    • Vegan mascarpone substitute

    If you have tried this or any other of my recipes, don’t forget to come back and rate the recipe and leave a comment below, because I love hearing from you!

    CONNECT WITH SOYA EATS

    Be sure to follow us on social media, so you never miss a post!

    Facebook | Pinterest | Instagram | Twitter

    Homemade vegan Greek wrap on a white plate.

    Vegan Greek Wrap With Tofu And Tzatziki

    An easy vegan Greek wrap is packed with fresh veggies, juicy savory grilled tofu, and a creamy tzatziki sauce, that makes this wrap a taste sensation that you will crave again and again. It is vegan, vegetarian, gluten-free, and dairy free.
    Print Recipe Pin Recipe
    Prep Time 20 mins
    Cook Time 10 mins
    Total Time 30 mins
    ESTIMATED COST : $7.10 or $3.55 a serve
    Course Main Course
    Cuisine Mediterranean
    Servings 2
    Calories 265 kcal

    Equipment

    • Tofu press, optional

    Ingredients
      

    For the tofu

    • 250 grams (8.8 ounces) of firm, or extra-firm tofu
    • 2 tablespoons extra virgin olive oil
    • 2 tablespoons fresh lemon juice
    • ½ teaspoon onion powder
    • ½ teaspoon garlic powder
    • 1 teaspoon dried oregano
    • ¼ teaspoon salt
    • ¼ teaspoon black pepper

    For the vegan Greek salad

    • 60 grams (2 ounces, ½ cup) of cucumber, diced
    • 60 grams (2 ounces) of cherry tomatoes, halved (or 1 small tomato diced)
    • 30 grams (1 ounce) red onion, thinly sliced (or ¼ of a small red onion)
    • 60 grams (2 ounces) of capsicum (bell pepper), diced (or ¼ of small capsicum)
    • 5 kalamata olives, pitted and chopped

    For the tzatziki

    • 60 grams (2 ounces, ¼ cup) of plain vegan yogurt, or sour cream
    • 15 grams (½ounces, 1½) tablespoons of fresh parsley chopped
    • 60 grams (2 ounces, ½ cup) of cucumber, seeded and finely diced
    • ¼ teaspoon dried dill or to taste
    • ½ small garlic clove, minced
    • 2 teaspoon lemon juice, or to taste
    • Ground black pepper, to taste

    Wrap

    • Chopped lettuce, as much as you like
    • 2 large tortilla wraps, regular or gluten-free
    Prevent your screen from going dark

    Instructions
     

    Marinate tofu – see notes below about advanced prep

    • Optional: If you want the tofu to have a firmer, meatier texture, you can press it before marinating – see notes below.
    • In a small bowl, whisk together the olive oil, lemon juice, onion powder, garlic powder, oregano, salt, and pepper.
    • Cut the tofu into bite-sized cubes and place them into a shallow dish or a zip-lock bag.
    • Pour the marinade over the tofu and toss to coat.
    • Cover the dish or seal the bag and refrigerate for 30 minutes or overnight.

    Make tzatziki and salad

    • Combine the cucumber, tomato, onion, capsicum (bell pepper), and olives in a bowl and put aside.
    • In another bowl, combine the yogurt, parsley, dill, and minced garlic season to taste with lemon juice, salt, and pepper. Put aside.

    Cook the tofu

    • Heat a skillet over medium-high heat and cook the tofu on each side for 3-4 minutes or until it is browned and hot.

    To Make The wraps

    • Lay out the tortillas on a flat surface. Place a handful of lettuce on each wrap, then divide the vegetables and pan-fried tofu between the two.
    • Drizzle over the dressing.
    • Roll tightly to wrap the filling inside and enjoy!

    Notes

    To reduce the preparation time on the day of making the wrap, consider pressing and marinating the tofu the day before. 
    If you opt to press and marinate the tofu on the same day, you should factor in an extra hour of preparation time – 30 minutes for pressing the tofu and at least 30 minutes for marinating it.
    How to press tofu
    1. Remove the tofu from its packaging and drain off any excess liquid.
    2. Place the tofu onto a plate lined with a folded length of absorbent paper or a folded dishcloth.
    3. Place the tofu on top of the absorbent paper on the plate and add another layer of absorbent paper to the top.
    4. Place a flat plate or tray on top of the tofu.
    5. Place weight onto the plate. The weight should be large enough and heavy enough to press evenly over the top of the tofu without crushing it.
    6. Let the tofu sit for about 30 minutes. If the towels get too wet, you may need to replace them with fresh ones and continue pressing.
    Nutrition Facts
    Vegan Greek Wrap With Tofu And Tzatziki
    Serving Size
     
    1 wrap
    Amount per Serving
    Calories
    265
    % Daily Value*
    Fat
     
    20
    g
    31
    %
    Saturated Fat
     
    3
    g
    19
    %
    Monounsaturated Fat
     
    11
    g
    Polyunsaturated Fat
     
    3
    g
    Trans Fat
     
    0
    g
    Cholesterol
     
    0
    mg
    0
    %
    Sodium
     
    479
    mg
    21
    %
    Potassium
     
    577
    mg
    16
    %
    Carbohydrates
     
    20
    g
    7
    %
    Fiber
     
    5
    g
    21
    %
    Sugar
     
    9
    g
    10
    %
    Protein
     
    9
    g
    18
    %
    * Percent Daily Values are based on a 2000 calorie diet.

    Dairy Free Recipes, Gluten Free Recipes, Mains, Medium, and Frim Tofu Recipes, Tofu Recipes, Vegan Recipes

    Reader Interactions

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Author image

    Hi, I'm Harriet! I am the face behind Soya Eats. I, with my small family team, test, photograph, and create the best possible soya recipes just for you.

    More about me →

    Popular

    • Cooking With Silken Tofu
    • Mediterranean Tomato Cucumber Salad
    • Dairy-Free Tirokafteri Greek Feta Dip
    • Greek Tofu Marinade

    Silken Tofu

    Silken tofu smoothies

    Firm Tofu

    Marinating tofu

    How to press tofu

    Can you freeze tofu

    Okara

    What to do with soy bean pulp

    What is okara?

    Okara recipes

    Footer

    ↑ back to top

    About

    • Privacy Policy
    • Disclaimer
    • Terms & Conditions

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • Contact
    • About

    Copyright © 2023 Soya Eats