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Buffalo Tofu Wrap With Greek Yogurt Ranch

This is a delicious vegetarian recipe that is easy to adapt to a vegan diet, and a perfect high-protein, healthy lunch idea that still packs a lot of flavor. Ready in just 20 minutes, you’ll be making these buffalo tofu wraps with a gorgeous Greek yogurt ranch style dressing on repeat.

buffalo tofu wrap stacked on top of each other

I’ve been loving diving into fun and delicious recipes for tofu recently. It’s a fantastic source of protein for a vegetarian and/or vegan diet, and can taste absolutely amazing when you know how to cook with it. These buffalo tofu wraps are a fantastic meat-free alternative to buffalo chicken wraps.

Other tofu recipes you’ll love include this marry me “chicken” pasta with a crispy tofu fillet, my viral honey garlic tofu recipe, and these crispy tofu nuggets! Another great lunch I’ve been making recently is this mexican-style taco pizza recipe.

Ingredients & Notes

The exact quantities of the ingredients you need for this recipe are included in the recipe card at the bottom of this post. Here, I’ve added a few notes on the ingredients you need, plus a few potential substitutions you could make if you can’t eat/find a certain ingredient.

overhead shot of the ingredients to make buffalo tofu for these wraps. Tofu, buffalo, sauce, cornflour, and a seasoning blend of smoked paprika, oregano, cayenne pepper, garlic powder, and salt & pepper.
ingredients to make the buffalo tofu: tofu, buffalo sauce, cornflour, and seasonings
  • Tofu: I would recommend using extra-firm or firm tofu for this recipe in order to achieve that perfect crispy exterior on your cubed tofu. Silken tofu would not work for this recipe!
  • Buffalo sauce: Use whatever buffalo sauce is your favorite. I am a loyal Frank’s Red Hot buffalo sauce girl, so that’s what I used.
  • Cornflour: Cornflour is a must for getting beautifully crispy tofu. If you don’t have it, plain all-purpose flour will also work.
  • Seasonings: I used a blend of smoked paprika, oregano, garlic powder, a pinch of cayenne pepper, and salt and pepper for my tofu. You could also use a premade Cajun-style blend if you don’t want to buy individual jars of spices.
  • Greek yogurt: Greek yogurt is the perfect base for the thick and creamy ranch-style dressing used in this recipe. If you’re vegan, you could use the closest greek-style plain plant-based yogurt you can find.
  • Parsley: I handful of chopped, fresh parsley is a must for giving the ranch-style dressing a fresh and herby flavor.
  • Lemon: Lemon juice is added to the Greek yogurt for that signature tangy addition to your dressing. You could also use apple cider vinegar.
  • Other dressing ingredients: We also add garlic powder, salt, and pepper to the dressing.
  • Wraps: I use plain tortilla wraps for this recipe. You could also use corn tortillas or gluten-free tortillas if you prefer.
  • Lettuce: I use little gem lettuce or iceberg lettuce for this recipe.

Subtitutions & Variations

If you don’t have/don’t like certain ingredients listed above, here are a few potential substitutions that would work well in this recipe:

  • If you can’t find tofu, vegan chicken would also be delicious in this recipe! Follow all the steps as instructed in the next section – you might just need to adjust the cooking time depending on what brand you have.
  • If you want less spice, simply use less buffalo sauce and perhaps omit the cayenne pepper from the tofu coating. If you want more spice, add another drizzle of buffalo sauce to your wraps when assembling them.
  • You could opt to cut your tofu into strips or “steak” shapes to fill out your wraps more. Cubes is optional, but my preference!
  • Use fresh minced garlic in your yogurt dressing for a stronger garlic flavor.
  • To make the Greek yogurt ranch dressing a little more authentic to traditional ranch sauce, you could also add a teaspoon of dijon mustard, and a combination of dill, chives, and cilantro. I simply used what I tend to have in the kitchen and it works great, but the yogurt dressing is really about adjusting it to your preferences!
  • To make this recipe suitable for a vegan diet, swap out the Greek yogurt for plain, vegan yogurt. Any type will work – but try to find a thicker style that provides a good substitution for Greek yogurt.

How To Make This Buffalo Tofu Wrap Recipe

Again, the exact step-by-step instructions and ingredient quantities will be in the recipe card at the bottom of this page. Below is an overview of making this recipe, plus some process shots to help you visualize how this recipe should turn out.

Step 1) Make the Crispy Tofu

Start by draining your tofu, then patting it dry with a clean cloth. You could also give the tofu a gentle squeeze with the cloth to drain any excess liquid.

Cut the tofu into cubes (2cm x 2cm), and then add it to a bowl. Sprinkle over the oil, cornflour, and seasonings, and gently toss the tofu to ensure each cube is fully coated.

If you’re using an air fryer: Place the tofu in your air fryer basket, ensuring it’s evenly spaced, and cook for 15 – 20 minutes at 200C | 395F or until the tofu is golden and crispy.

If you’re using an oven: Preheat your oven to 200C | 295F and line a baking tray with baking paper (parchment paper). Space the coated tofu evenly on your baking tray and bake for 20 – 25 minutes or until it’s crispy and golden.

Once cooked, coat the crispy tofu in your buffalo sauce.

Step 2) Assemble the Greek Yogurt Ranch

While the tofu is cooking, assemble your Greek yogurt ranch. Chop your parsley, then stir it into your Greek yogurt along with the lemon juice, garlic powder, salt, and black pepper.

Taste the dressing and adjust the ingredients to your preferences.

Step 3 Assemble Your Buffalo Tofu Wraps

Warm your wraps, then load them up with the crispy buffalo tofu, chopped lettuce, pickled red onions, and Greek yogurt ranch. Wrap tightly, and then toast the wrap on both sides in a dry pan (no oil) to get it crunchy on the outside.

Serve with any leftover Greek yogurt ranch to dip!

Expert Tips!

Learning how to properly roll up a wrap is an art-form in itself, and is well worth mastering! I actually taught myself by intently watching the servers at Chipotle haha – but this video is also a good overview of the perfect wrapping technic.

If you have leftover wraps and/or ingredients, I would recommend either storing your assembled wrap for the next day for lunch or storing leftover ingredients separately in airtight containers for 3-5 days. When you’re ready to eat, assemble the wraps to keep the ingredients fresh (no wet, limp lettuce or wet wraps!).

This buffalo tofu wrap is delicious served hot or cold!

What To Serve With This Buffalo Tofu Wrap Recipe

I love serving my buffalo tofu wraps with leftover Greek yogurt ranch to dip, plus some spicy homemade cajun fries on the side.

If you wanted a lighter alternative, this recipe would be great with these simple roasted green beans and carrots.

Storing

Store your buffalo tofu wrap in foil or clingfilm in the refrigerator for up to 48 hours if you have already assembled your wraps. If you have batch-prepped this recipe, I would recommend storing the ingredients separately and assembling the wraps when you’re ready to eat (or at least, the day of), to keep everything fresh and crispy.

FAQs

Can I make this recipe gluten-free?

To make this recipe suitable for a gluten-free diet, simply swap out the tortilla wraps for gluten-free wraps. Everything else should be gluten-free as listed, although I would always recommend checking the ingredients!

Why isn’t my buffalo tofu crispy?

If your tofu isn’t crispy, it could be due to a number of reasons. First, you simply may not have cooked your tofu for long enough. Another potential reason is that you didn’t dry your tofu enough when prepping it, which can prevent it crisping up when cooking.

Is this buffalo tofu wrap spicy?

Yes, this buffalo tofu wrap is mildly spicy due to the buffalo sauce – although the Greek yogurt ranch paired with it does provide the perfect cooling accompaniment to this recipe. If you don’t like spice, you could use a little less buffalo sauce and make sure you’ve got lots of Greek yogurt ranch to dip!

How to make this recipe vegan?

This recipe is suitable for a vegan diet if you use a vegan Greek yogurt alternative. Everything else is already plant-based.

What wraps to use for this recipe?

I use large plain tortilla wraps (I like the Mission brand) for this recipe. You could also use corn tortilla wraps or a seed version.

Other Recipes You’ll Like:

Other similar recipes you might also want to check out include this Coronation Chickpea Recipe, Roasted Chickpea Flatbreads with Garlic Feta Sauce, and Harissa Meatballs with Whipped Feta and Herby Pearl Couscous.

buffalo tofu wrap stacked on top of each other

Buffalo Tofu Wrap

Yield: 2 wraps
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 20 minutes

A delicious high-protein vegetarian or vegan lunch recipe, these buffalo tofu wraps served with a greek yoghurt ranch-style dressing are a flavor-packed quick and easy recipe.

Ingredients

For The Buffalo Tofu:

  • 1 x 400g extra-firm tofu
  • 2 tbsp cornflour
  • 1 tsp smoked paprika
  • 1 tsp garlic powder
  • 1 tsp oregano
  • salt & pepper to taste
  • 1 tbsp olive oil
  • 60ml / 1/4 cup buffalo sauce

For The Ranch-Style Dressing

  • 50g Greek yoghurt (or vegan alternative)
  • 1 handful fresh parsley, chopped (~1/4 cup)
  • 1 lemon, juiced
  • 0.5 tsp garlic powder
  • salt and pepper

To Make The Wraps:

  • 2 tortilla wraps
  • 1 little gem lettuce or iceberg lettuce
  • 2 tbsp pickled red onion or fresh red onion

Instructions

  1. Drain your tofu and pat it dry. Cut the tofu into cubes and coat it with the cornflour, seasonings, and oil. Gently toss the tofu to ensure it's evenly coated.
  2. Place the tofu in the air fryer at 200C | 395F for 15-20 minutes until crispy and golden. If cooking your tofu in the oven, bake it for 20 - 25 minutes at 200C | 395F.
  3. While the tofu is cooking, make the Greek yogurt dressing. Combine the Greek yogurt, chopped parsley, garlic powder, salt, black pepper, and lemon juice. Taste the dressing and adjust your ingredients according to your preferences.
  4. Chop your lettuce and red onion (if using fresh red onion).
  5. Once your tofu is cooked, coat it in the buffalo sauce.
  6. Warm your wraps, and load them up with the tofu, yogurt dressing, lettuce, and onions.
  7. Wrap your buffalo tofu wraps and cook them in a dry pan for 1 minute on each side or until the wrap is crunchy and golden.
  8. Serve with leftover Greek yogurt dressing to dip!

Notes

These wraps are best served hot when you've just rolled them, but they're also fantastic to prep and eat cold for your lunches throughout the week.

If you want to keep your wraps for later, I would recommend only storing an assembled wrap for 12/24 hours for your lunch the next day. If you've made a bigger batch of everything, store the ingredients separately in airtight containers for 4-5 days and assemble the wraps when you're ready to eat.

Nutrition Information:
Yield: 2 Serving Size: 1
Amount Per Serving: Calories: 557Total Fat: 24gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 18gCholesterol: 2mgSodium: 1445mgCarbohydrates: 62gFiber: 9gSugar: 10gProtein: 31g

Did you make this recipe?

Please leave a comment on the blog or share a photo on Instagram

Mary

Thursday 18th of April 2024

i was hesitant to try this ( like all new things) but after those incredible lima beans! it was worth a shot. and you delivered, this was awesome the tofu got nice and crispy, i loved it!

By The Forkful

Monday 22nd of April 2024

oh I'm so glad to hear that Mary! Thanks for taking the time to leave a comment

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