High-Protein Caramelized Tofu Lettuce Wraps Recipe

Learn how to make the best homemade high-protein lettuce wraps with perfectly caramelized tofu. This easy baking recipe features firm tofu glazed in a sweet-savory sauce, then baked until irresistibly sticky. These protein-packed wraps are perfect for meal prep or a quick weeknight dinner!

Difficulty:

Beginner

Prep Time:

20 mins

Cook Time:

25 mins

Serves:

4 servings (12 wraps)

Ingredients

<ul class="ingredients-main-list"><li class="ingredients-single-item">400g extra-firm tofu, pressed and cut into 1.5cm cubes</li><li class="ingredients-single-item">2 tbsp cornstarch</li><li class="ingredients-single-item">1/2 tsp salt</li><li class="ingredients-single-item">2 tbsp vegetable oil</li><li class="ingredients-single-item">12 large lettuce leaves (butter lettuce or romaine)</li><li class="ingredients-single-item">2 tbsp sesame seeds, for garnish</li><li class="ingredients-single-item">2 stalks spring onions, thinly sliced</li><li class="ingredients-single-item">Fresh cilantro leaves, for garnish</li><li class="ingredients-single-item">1 red chili, thinly sliced (optional)</li><li class="ingredients-single-item">Lime wedges, for serving</li><li class="ingredients-single-item">60ml soy sauce (or tamari for gluten-free)</li><li class="ingredients-single-item">45ml maple syrup (or honey)</li><li class="ingredients-single-item">2 tbsp rice vinegar</li><li class="ingredients-single-item">1 tbsp sriracha (adjust to taste)</li><li class="ingredients-single-item">3 cloves garlic, minced</li><li class="ingredients-single-item">1 tbsp grated fresh ginger</li><li class="ingredients-single-item">1 tbsp sesame oil</li></ul>

Nutrition Facts (per serving)

🍽️ Serving Size: 1 serving

🔥 Calories: 230 calories

🥑 Fat: 9 g

🧈 Saturated Fat: 2 g

🍞 Carbohydrates: 20 g

🍭 Sugar: 10 g

🍗 Protein: 18 g

🫀 Cholesterol: 10 mg

🧂 Sodium: 85 mg

Equipment

<ul class="equipment-main-list"><li class="equipment-single-item">Baking sheet</li><li class="equipment-single-item">Parchment paper</li><li class="equipment-single-item">Tofu press (or heavy books and paper towels)</li><li class="equipment-single-item">Small mixing bowl</li><li class="equipment-single-item">Silicone brush</li></ul>

Directions

<ol class="no-list-style"><li class="MethodStepper"><h4 class="step-title">Step 1</h4>Begin by pressing your tofu. Wrap the block in clean paper towels, place it on a plate, and set something heavy on top (like a cast iron pan or books). Let it press for at least 15 minutes to remove excess water. This crucial step ensures your tofu will caramelize properly rather than steam.</li><li class="MethodStepper"><h4 class="step-title">Step 2</h4>Preheat your oven to 200°C and line a baking sheet with parchment paper. Cut the pressed tofu into 1.5cm cubes, then place them in a bowl. Sprinkle with cornstarch and salt, tossing gently until all pieces are lightly coated. The cornstarch creates a thin layer that will help achieve that perfect crispy exterior.</li><li class="MethodStepper"><h4 class="step-title">Step 3</h4>Spread the tofu cubes in a single layer on your prepared baking sheet, ensuring they don't touch. Drizzle with vegetable oil and bake for 15 minutes, then carefully flip each piece and bake for another 10 minutes until golden and crispy on the edges. The tofu should have a light golden exterior with a tender center.</li><li class="MethodStepper"><h4 class="step-title">Step 4</h4>While the tofu bakes, prepare your caramel sauce by combining soy sauce, maple syrup, rice vinegar, sriracha, minced garlic, grated ginger, and sesame oil in a small bowl. Whisk thoroughly until well combined. The thick consistency of maple syrup helps create that perfect sticky glaze that will adhere to the tofu.</li><li class="MethodStepper"><h4 class="step-title">Step 5</h4>Once the tofu is golden and crispy, remove the baking sheet from the oven and pour the sauce evenly over the tofu. Gently toss with a spatula to coat each piece thoroughly. Return to the oven for 5-7 minutes until the sauce has thickened and caramelized, coating the tofu with a glossy finish. Watch carefully during this final bake to prevent burning, as the sugars can caramelize quickly.</li><li class="MethodStepper"><h4 class="step-title">Step 6</h4>While the tofu finishes, prepare your lettuce cups by washing and carefully drying the leaves. For butter lettuce, simply separate the leaves; for romaine, cut the bottom 2/3 of each leaf to create a cup-like shape. Arrange them on a serving platter.</li><li class="MethodStepper"><h4 class="step-title">Step 7</h4>When the tofu is done, allow it to cool for 2-3 minutes before assembling your wraps. The slight cooling period allows the caramelization to set, creating that perfect sticky texture. Place a spoonful of caramelized tofu into each lettuce cup, then garnish with sliced spring onions, sesame seeds, cilantro leaves, and sliced red chili if using.</li><li class="MethodStepper"><h4 class="step-title">Step 8</h4>Serve immediately with lime wedges on the side for squeezing over the wraps just before eating, which adds a bright, fresh flavor that balances the rich caramelization. These wraps are best enjoyed while the tofu is still warm and the lettuce is crisp, creating that delightful temperature and texture contrast!</li></ol>

FAQs

Find answers to your most pressing questions about this delicious recipe right here.

What ingredients are used in High-Protein Caramelized Tofu Lettuce Wraps Recipe?

This recipe features extra-firm tofu, cornstarch, lettuce leaves, sesame seeds, spring onions, cilantro, and a caramel sauce made from soy sauce, maple syrup, rice vinegar, sriracha, garlic, ginger, and sesame oil. Optional garnishes include red chili and lime wedges.

How to cook High-Protein Caramelized Tofu Lettuce Wraps Recipe at home?

Learn how to cook High-Protein Caramelized Tofu Lettuce Wraps by first pressing and cubing tofu, coating it in cornstarch, then baking until crispy. Meanwhile, prepare a sweet-spicy sauce with soy sauce, maple syrup and aromatics. Glaze the tofu and return to the oven until caramelized, then serve in crisp lettuce cups with fresh garnishes.

How do I get perfectly crispy tofu for lettuce wraps?

For crispy tofu, press it thoroughly for at least 15 minutes to remove excess moisture. Cut into uniform cubes, coat lightly with cornstarch, and bake in a single layer at 200°C, turning halfway through. The cornstarch creates a crisp exterior while maintaining a tender centre.

Can I make these tofu lettuce cups ahead for meal prep?

Yes! Prepare the caramelized tofu up to 3 days ahead and store refrigerated in an airtight container. Keep the lettuce leaves and garnishes separate and assemble just before eating. Reheat the tofu in a microwave or skillet until warmed through for best results.

What are the best lettuce varieties to use for wraps?

Butter lettuce (Boston or Bibb) works brilliantly as its soft, pliable leaves form natural cups. Romaine offers more crunch but may need trimming. Little Gem lettuce provides the perfect balance of structure and flexibility. For a peppery twist, try young collard green leaves.

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