Healthy Tofu Lettuce Wraps are a delicious combination of fried tofu in a peanut ginger sauce, topped with a tomato avocado salsa, filled in a butter lettuce leaf, and sprinkled with crunchy seeds and chunks of peanuts on top. With this beautiful presentation, you’ll want to share them with your friends and family.
If you want an easy keto and vegan lunch idea that's full of protein and crunch, you gotta try these Healthy Tofu Lettuce Wraps!
They’re packed with an intense taste that is almost too addicting to put down. Every bite has peanut flavored crunchy tofu, tender creamy avocado, juicy tomatoes and a soft lettuce leaf to wrap it all in a healthy combination.
These asian inspired tofu lettuce wraps have all the main tastes in them - salty, sweet, sour, spicy, and umami, which makes them so delicious that they disappear from the table immediately.
- Preparation time: 10 minutes
- Cooking time: 10 minutes
- Total: 20 minutes
- 1 head butter lettuce: You can also use Boston, Bibb, Iceberg, or Romaine
- 10 oz extra firm tofu: Most grocery stores keep this in the refrigerated section by the produce.
- 2 tbsp xanthan gum: This helps thicken the tofu when frying. You can order it online if you’re not able to find it in the grocery store.
- 2 tbsp olive oil: You can also use avocado oil or another oil you have on hand.
Peanut ginger sauce
- ⅔ cup salted natural peanut butter
- ½ lime, juiced
- 2 tsp stevia or erythritol: These are sugar substitutes.
- 1 ½ tbsp soy sauce or coconut aminos: Coconut aminos is the gluten free option and is slightly sweeter than soy sauce.
- 1 tbsp fresh grated ginger
- Hot water: Used to thin out the sauce.
Tomato avocado salsa
- 8 cherry tomatoes
- 2 ripe avocados
- ½ lime, juiced
- 1 ½ tbsp olive oil
- ⅓ tsp chili powder
- Salt to taste
- Sesame seeds
- Black cumin seeds
- Chopped peanuts
How to make tofu lettuce wraps
- Let’s start with the peanut ginger sauce. Add all ingredients except water to a bowl and mix well. Add hot water 1 tbsp at a time and whisk until desired consistency is achieved (should be pourable but thick).
- Now let's make the salsa. Peel and cut the avocado into small chunks, put in a small bowl, and toss with lime juice. Add the diced tomato, sliced chives, olive oil, chilli powder and salt and gently stir together to make the salsa.
- To make tofu crunchy, it is typically flipped in cornstarch before frying, which is not approved on a keto diet. So instead, we will substitute cornstarch for xanthan gum. Cut the tofu into small pieces, place into a bowl, add xanthan gum, and mix well.
- Heat a little oil in a nonstick skillet. Add your tofu. Stir-fry until golden brown, about 10 mins.
- Add half of your peanut sauce to the pan. Stir-fry for another 3-5 minutes. As the sauce browns, it will form small crispy pieces around the tofu.
- Put a few lettuce leaves on a large plate. Fill each lettuce cup with a scoop of the tofu mixture and a scoop of salsa, garnish with seeds, peanuts and chives. Enjoy!
Tips For Success
- It’s best to buy the firmest tofu you can find for this dish since you’ll be coating and frying it. This will help it stay together and not crumble.
- You can also add diced red bell peppers, diced green onions, or diced carrots to the vegetable topping.
- It’s best to store the tofu in an airtight container separate from the lettuce leaves and the topping. You can keep them for up to 3 days in the fridge. Keep the toppings in a separate container as well.
- Place the lettuce in a zip top bag in the refrigerator to keep it fresh and from wilting.
- When you’re ready to eat the leftovers, heat the tofu mixture on the stove, lay out a piece of lettuce, and then drizzle the chunky sauce over the top.
- Mixing bowls
- Nonstick skillet
What are lettuce wraps?
Lettuce wraps are a healthy, low carb, and low calorie version of a taco or a sandwich, depending on how you make it. Instead of using bread, buns, or tortillas.. you wrap your fillings in lettuce!
What is the best lettuce for lettuce wraps?
Butter lettuce is amazing to use for your wraps! Whether it's Boston or Bibb, or another variety, they are all amazing and wrap well. You can also use iceberg or romaine if you prefer more crunch.
How to keep lettuce wraps from falling apart?
Use a softer lettuce that can bend easier such as butter lettuce. The crisper lettuces such as iceberg tend to break more.
What goes with lettuce wraps?
Our asian inspired recipe is made with a delicious crisp tofu in a peanut ginger sauce and topped with avocado salsa. You can make lettuce wraps with any kind of filling you want!
Are lettuce wraps healthy?
Yes, lettuce wraps are healthy and a great way to cut carbs and lower your calorie intake. It is also dependent on your fillings and the sauces you use, so be mindful.
How many calories are in a tofu lettuce wrap?
This really depends on what you put inside your wraps and how much you fill it. This recipe has a total of 348 calories per lettuce wrap.
Are lettuce wraps vegan?
While this is based on the recipe you use, these wraps have all vegan ingredients.
This nutrition card is calculated by a third party app and is only an estimate. The numbers will vary based on the specific ingredient amounts and brands you use in making this recipe.
4 servings per container
Serving Size2 wraps
- Amount Per Serving% Daily Value *
- Total Fat
- Saturated Fat 2g 10%
- Sodium 1589mg 67%
- Amount Per Serving% Daily Value *
- Potassium 423mg 13%
- Total Carbohydrate
- Dietary Fiber 7g 29%
- Sugars 2g
- Protein 32g 64%
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
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Hi! I'm the founder of Speak Veggie To Me, a fun health and food blog where I share my favorite mouthwatering vegan and vegetarian recipes.