These tofu lettuce wraps are a fresh, nutritious, and satisfying meal or appetizer for any occasion. Packed with protein-rich tofu, whole grain brown rice, crunchy peanuts, fresh cilantro, scallions, and a zesty squeeze of lime, these wraps are drizzled with a creamy cashew butter sauce that ties all the flavors together. This easy, oil-free, gluten-free, and vegan recipe is perfect for lunch, as an appetizer, light dinner, or even meal prep!
Lettuce wraps have evolved from an ancient Southeast Asian tradition into a global health-conscious appetizer or meal enjoyed in many different forms. My first lettuce wrap experience was several years ago at PF Changs—a popular chain restaurant with locations around the world.
This healthy version of lettuce wraps is not only great for game day, girls' night, or date night, but it will become a regular part of your whole food, plant-based meal rotation.
Why You'll Love This Recipe
- Healthy & Nutrient-Dense – Loaded with plant-based protein, fiber, and essential vitamins and minerals.
- Reduced-Fat Version: To reduce the calorie-density of this meal, omit or use less peanuts and enjoy with the ginger wasabi sauce.
- Tasty – If you love Asian fusion cuisine, you'll love this recipe. The ginger, soy sauce, peanuts, and lime really elevate the flavor of this meal.
- Quick & Easy – Simple ingredients come together in just 30 minutes.
- Customizable – Add your favorite veggies or toppings for extra flavor and texture.
Tofu Lettuce Wrap Ingredients
- Extra firm tofu
- Cashew butter sauce (or sub peanut sauce or ginger wasabi sauce)
- Cooked brown rice
- Butter lettuce (or iceberg lettuce)
- Roasted peanuts
- Scallions
- Fresh cilantro
- Lime
- Sesame seeds (optional for topping)
Instructions
This recipe makes two generous meal-size portions or four snack-size portions.
Prepare the Brown Rice
Leftover rice works great for this recipe. If it's already cooked, warm it in the microwave or on the stovetop for a minute or two.
If you haven't already cooked your brown rice, prepare it according to package instructions.
Prepare the Tofu
Press the tofu in paper towels and a clean tea towel to remove excess moisture. Then, cut it into small cubes and toss it in the reduced-sodium soy sauce or coconut aminos.
Put the cubes into the air fryer and cook at 350 F (175 C) for 15 minutes. Alternatively, place the cubes on a parchment-lined baking sheet and bake in a preheated 350 F (175 C) oven for 25 minutes.
Crush the Peanuts and Chop the Scallions
Use the bottom of a mason jar or sturdy cup to crush the roasted peanuts against the cutting board.
Finely chop the scallions, both green and white parts.
Make the Cashew Butter Sauce
Follow the recipe for cashew butter sauce. This creamy sauce adds a rich, nutty flavor that complements the tofu and lettuce wraps perfectly. Not only is it oil-free, but it also has no added sugar. If you don't have cashew butter on hand, you can also make it with peanut sauce or ginger wasabi sauce. Each of these sauces takes 10 minutes or less to prepare.
Assemble the Lettuce Wraps
Separate and wash the butter lettuce leaves, then gently pat them dry.
Combine warmed brown rice and cooked tofu in a mixing bowl. Add crushed peanuts and chopped scallions. Pour in half of the cashew butter sauce and stir to combine.
Spoon a small amount of the mixture onto each lettuce cup. Top with fresh chopped cilantro and lime juice. Drizzle more of the cashew butter sauce, if desired. Sprinkle with optional sesame seeds.
Serve & Enjoy!
Enjoy your tofu lettuce wraps immediately while fresh. They are best eaten with your hands, so get ready for a delicious, messy, and satisfying meal!
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Variations & Substitutions
- Make it spicy: Add a sprinkle of red pepper flakes or sriracha for some heat.
- Add veggies: Try adding shredded carrots, cucumber slices, or bell peppers for extra crunch.
- Swap the tofu: If you prefer, use tempeh or chickpeas as a tofu alternative.
- Nut-Free Option: Substitute sunflower seed butter sauce for cashew butter if you have a nut allergy.
- Reduce the Calorie-Density: Omit or use less peanuts and enjoy with the ginger wasabi sauce.
Meal Prep & Storage Tips
- Storage: Store the tofu and rice mixture separately from the butter lettuce and cilantro in airtight containers in the fridge for up to 3 days.
- Reheating: Warm up the tofu and rice mixture before assembling your wraps for a fresh taste.
- Make-Ahead: Prepare the cashew butter sauce, brown rice, and tofu ahead of time to make assembling the wraps a breeze.
Frequently Asked Questions
Yes! Just store the ingredients separately and assemble the wraps right before eating.
Butter lettuce is ideal because of its soft, flexible leaves, but you can also use iceberg or romaine lettuce.
Absolutely! Look for a high-quality, oil-free, and no added sugar nut butter sauce to maintain the healthy aspect of the recipe.
These Tofu Lettuce Wraps are a light yet satisfying meal that’s packed with flavor, protein, and nutrients. Whether you're meal prepping, hosting a gathering, or just craving something fresh, this easy plant-based dish is a must-try! Don’t forget to drizzle on that cashew butter sauce for the ultimate umami experience.
Try this recipe today, and let us know how it turned out in the comments below!
Tofu Lettuce Wraps
Ingredients
- 1 cup cooked brown rice
- 1 14- ounce package of extra firm tofu drained and pressed
- 1 Tablespoon reduced-sodium tamari soy sauce or coconut aminos
- 1 to 2 heads butter lettuce (1 head of iceberg or Romaine lettuce)
- ½ batch cashew butter sauce
- 1 to 2 scallions chopped
- ¼ cup roasted peanuts crushed
- ¼ cup fresh cilantro chopped
- 1 lime
- 1 teaspoon sesame seeds optional
Instructions
Prepare the Brown Rice
- Leftover rice works great for this recipe. If it's already cooked, warm it in the microwave or on the stovetop for a minute or two.
- If you haven't already cooked your brown rice, prepare it according to package instructions.
Prepare the Tofu
- Press the tofu in paper towels and a clean tea towel to remove excess moisture. Then, cut it into small cubes and toss it in the reduced-sodium soy sauce or coconut aminos.
- Put the cubes into the air fryer and cook at 350 F (175 C) for 15 minutes. Alternatively, place the cubes on a parchment-lined baking sheet and bake in a preheated 350 F (175 C) oven for 25 minutes.
Crush the Peanuts and Chop the Scallions
- Use the bottom of a mason jar or sturdy cup to crush the roasted peanuts against the cutting board.
- Finely chop the scallions, both green and white parts.
Make the Cashew Butter Sauce
- Follow the recipe for cashew butter sauce. This creamy sauce adds a rich, nutty flavor that complements the tofu and lettuce wraps perfectly. Not only is it oil-free, but it also has no added sugar. If you don't have cashew butter on hand, you can also make it with peanut sauce or ginger wasabi sauce. Each of these sauces takes 10 minutes or less to prepare.
Assemble the Lettuce Wraps
- Separate and wash the butter lettuce leaves, then gently pat them dry.
- Combine warmed brown rice and cooked tofu in a mixing bowl. Add crushed peanuts and chopped scallions. Pour in half of the cashew butter sauce and stir to combine.
- Spoon a small amount of the mixture onto each lettuce cup. Top with fresh chopped cilantro and lime juice. Drizzle more of the cashew butter sauce, if desired. Sprinkle with optional sesame seeds.
Serve & Enjoy!
- Enjoy your tofu lettuce wraps immediately while fresh. They are best eaten with your hands, so get ready for a delicious, messy, and satisfying meal!
Notes
EQUIPMENT / SUPPLIES
- Knife
- Cutting board
- Measuring cup
- Measuring spoons
- Air fryer or oven with baking sheet and parchment paper (to cook the tofu)
- Mini-blender (to make the sauce)
- Mason jar or sturdy cup (to crush the peanuts)
- Mixing bowl
- Spoon
Kristian says
Very tasty, easy to make.
Kelsie says
My first experience with tofu wraps was at P.F. Changs, it was so nice to make these wraps at home they are light and delicious!
Cambria says
Tasted really good. I used peanut butter instead of cashew butter for the sauce and it was some of the best peanut sauce I’ve had! Super yummy.
Gigi & Sersie says
Yay! We're so glad you enjoyed them. Yes, the peanut sauce is a great alternative. One of my favs. 🙂
Mindy Nuñez says
This tangy flavor punch of a meal is what you need when your craving something flavorful but can't put your finger on what you need. All the textures together are amazing and the tangy fresh brightness is such a joy to eat.
Gigi & Sersie says
Thanks, Mindy! We're so glad you enjoyed this. It has been a go-to in my house as well. 🙂