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Peanut Chicken Wrap Recipe Idea

A protein-rich vegan wrap loaded with crispy tofu, crunchy veggies, and a bold peanut dressing for a quick, satisfying meal.
Print Recipe
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings: 2 servings
Calories: 360
Ingredients Method Notes

Ingredients
  

Tofu Filling
  • Firm tofu – 200 g cubed
  • Olive oil – 1 tbsp
  • Soy sauce – 1 tbsp
  • Garlic – 1 tsp minced
  • Chili flakes – ¼ tsp
  • Salt – ¼ tsp
  • Pepper – ¼ tsp
Veggies
  • Lettuce – 1 cup shredded
  • Carrot – ½ cup julienned
  • Cucumber – ½ cup sliced
  • Bell pepper – ½ cup thinly sliced
Peanut Dressing
  • Peanut butter – 2 tbsp
  • Lemon juice – 1 tbsp
  • Soy sauce – 1 tsp
  • Maple syrup – 1 tsp
  • Water – 1 tbsp
  • Ginger – ¼ tsp grated
Wrap
  • Whole-wheat tortilla – 2

Method
 

  1. Heat olive oil in a non-stick pan.
  2. Add tofu and fry for 3–4 minutes.
  3. Add soy sauce, garlic, chili flakes, salt, and pepper.
  4. Cook until golden.
  5. In a bowl, mix peanut butter, lemon juice, soy sauce, maple syrup, water, and ginger.
  6. Spread dressing on tortillas.
  7. Add lettuce, carrot, cucumber, and bell pepper.
  8. Add cooked tofu.
  9. Drizzle extra sauce.
  10. Roll tightly and serve.

Notes

Nutritional Values (Per Serving)

  • Calories: 360
  • Total Fat: 16 g
  • Saturated Fat: 3 g
  • Carbohydrates: 38 g
  • Fiber: 6 g
  • Protein: 17 g

Vitamins & Minerals (Per Serving)

  • Iron: 18%
  • Vitamin C: 20%
  • Calcium: 14%
  • Magnesium: 15%
  • Potassium: 12%

Additional Notes / Tips

  • Add crushed peanuts for crunch.
  • Swap tofu with tempeh for more protein.
  • Use sriracha if your mood wants extra chaos.
  • Add herbs like cilantro for freshness.