Vegan Greek Wrap

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.

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.

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

• 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.

Step 2 - Make the salad

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

Step 3 - Make 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

• 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

• 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!

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.

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

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