Published: Apr 21, 2022 · Modified: Jun 27, 2022 by Kathy Carmichael · This post may contain affiliate links.

When first introduced to PF Changs Tofu Lettuce Wraps, I was thrilled because they were vegan. However, I prefer to make my tofu lettuce wraps at home with healthy ingredients. Although I loved PF Chang’s Lettuce Wraps, they seemed greasy and lacked the vegetables I like to add to my tofu lettuce wrap recipe. So, today, I opted to make tofu lettuce wraps for dinner, and my family gobbled them up in minutes. 

First, I started by choosing both cooked and raw vegetables to fill my lettuce wraps. Then, since I always cook mushrooms and never eat them raw, I marinated and sauteed them while cooking the tofu. The other vegetables, however, I prepared beforehand to meal prep in advance. 

What type of lettuce for tofu lettuce wraps?

In my opinion, the best lettuce for lettuce wraps is bib or Boston lettuce. The best greens for edible cups are sturdy head lettuces with thick ribs on each leaf. But, little gem and butter lettuce work as well.  When choosing lettuce for wraps, always look for deep leaves to hold the filling and round at the base. Also, look for hardy and heavier lettuce.

Another option is thin Romaine leaves for a more extended, thinner base to hold warm and cold fillings. 

How to make tofu lettuce wraps recipe

Again, cutting the raw vegetables beforehand saves time when making wraps. First, gently remove the core from the lettuce head and pull the leaves carefully from the base to keep the lettuce cups intact. Then, gently wash the leaves and arrange them in a refrigerator safe container inside each other to keep them in a uniform cup shape. 

Now, prepare the other ingredients:

• Zucchini
• Carrots
• Red Bell Pepper
• Green Onions
• Mushrooms (cooked)
• Mame (shelled edamame) (cooked)
• Extra-firm or sprouted tofu
• Furikake Seasoning (optional) or ground seaweed

How to cook tofu for lettuce wraps

Regardless of how you prepare the tofu, I always suggest pressing and then marinating overnight. This process, although tedious, is the difference between loving tofu and hating it. 

For this tofu lettuce wrap recipe, I chose a simple marinade of soy sauce (tamari for a gluten-free option), rice vinegar, and a pinch of Sriracha. Once pressed, cut the tofu into equal-sized cubes and marinate overnight. 

Even though I prefer air-frying my tofu, you can bake or saute it in a pan. It is also like grilling tofu, but keep the tofu in slabs and cut after grilling if this method is chosen. 

Grilling Instructions

• Preheat the grill to low
• Place a grill mat on the grill (you can also use a grill pan, or if you are careful, place the tofu directly on the grill.
• Cook for about 8 minutes on each side
• Remove from the grill and place back in the marinade until ready to use.  
• Then, cut it into strips or cubes

Baking tofu

• Follow the same pressing and marinating process. 
• Then, preheat the oven to 400 degrees.
• Place cut or uncut tofu on a silicone baking mat  or parchment paper
• Cook for 15 minutes
• Remove from oven and flip tofu over; cook for an additional 15 minutes. 

Air frying tofu

• Follow the same pressing and marinating process. 
• Set air fryer temperature at 375 degrees
• Cook for 10-15 minutes, shaking the basket a couple of times through the cooking process.
• Cook in batches until all the tofu is prepared. 
• Be advised; that the second and third batches cook quicker because the air frying base pan is preheated. 

Saute/Pan Fry Tofu

• Heat a large non-stick skillet to medium-high.
• Add the tofu pieces with a little of the marinade.
• Saute, moving the pieces around with a spatula, adding small amounts of the marinade as it cooks to prevent it from sticking.
• Cook for a total of 20 minutes.  

Choosing a sauce to serve with tofu lettuce wraps

This Peanut Thai Dressing is one of my “go-to” recipes when eating anything Asian-inspired. This dressing is made with peanut butter or PB Fit and powdered peanut butter option for a lower fat option with two preparation options. 

Ingredients

• Peanut butter, almond butter (or peanut butter of choice), or  PBfit Peanut Butter Powder
• Lime juice
• Rice vinegar
• Low sodium soy sauce or Tamari (gluten-free option)
• Maple syrup or agave nectar
• Ginger root
• Red pepper flakes (optional)
• Water

But don’t despair if you have allergies to peanuts because other sauce options work perfectly with this lettuce wrap recipe. 

 Assembling the lettuce wraps

As soon as the tofu, mushrooms, and edamame are cooked, assemble the tofu lettuce wraps recipe. Begin by placing pieces of tofu into the lettuce cups. And then, divide the raw and cooked ingredients to fill each lettuce wrap. 

Next, place a sprinkle with the Furikake or ground seaweed; if using, set the Peanut Thai Dressing in the center of the tray with a spoon for individual servings. 

Another idea is to allow people to choose their toppings and present the tofu lettuce wrap ingredients in individual bowls with the lettuce on the side.  This idea is especially popular with kids; it’s like a taco bar with tofu lettuce wraps. 

FAQ

What is a gluten-free option for soy sauce?

• Tamari or liquid amino acids are gluten-free options to substitute for soy sauce.

What is Furikake? Furikake is a Japanese seasoning made with bonito flakes and seaweed nori. It has an umami flavor. This salty and crunchy seasoning is often served on top of rice. 

Is seaweed vegan? 

• Yes, seaweed is a sea vegetable taken from the ocean. Although it often tastes a little “fishy,” it does not contain fish. 

What is sprouted tofu?

• Sprouted tofu is made with germinated soybeans. It is drier than extra firm tofu and does not require pressing. Although it is still packaged in water, it has a firmer texture. 

Where can I buy sprouted tofu? 

• Whole Foods and Trader Joe’s both sell sprouted tofu. 

Instead of salad this week, try this tofu lettuce wrap recipe! Tofu lettuce wraps with peanut sauce are simply delicious.

If you love vegan Asian dishes, try these healthy meals you can make at home.