Quick Vegetarian Lettuce Wraps with Tofu and Vegetables

New, Tasty, and Done in 15 Minutes

Want something fresh and healthy but are sick of boring salads? These Quick Vegetarian Lettuce Wraps have everything you want: crispy, seasoned tofu, crunchy, colorful vegetables, and cool, crisp lettuce. And they only take 15 minutes to make!

This meal is filling without being too heavy because each wrap has 8g of protein and only 80 calories. No drop in energy in the afternoon. Not like “I ate a salad for lunch.” Just really good food that happens to be really good for you.

Why people who care about their health love this recipe:

• 15 minutes total—faster than getting takeout
• 245 calories per serving (3 wraps)—half as many calories as restaurant versions
• 15 g of protein per serving—a plant-based meal that really fills you up
• Vegan, gluten-free, and dairy-free by nature
• Meal prep champion—the filling stays good for 4 days in the fridge
• Tastes like a restaurant without all the salt.

A Quick Look at the Recipe:

• Time to Get Ready: 5 minutes
• Time to Cook: 10 minutes
• Total Time: 15 minutes
• Number of servings: 4 (3 wraps for each)
• Dietary Labels: Vegan, Vegetarian, Gluten-Free (with tamari), and Low-Carb

Why This Recipe Is My Favorite Healthy Meal

During a month when I was trying to eat healthier without spending hours preparing meals, I found lettuce wraps to be a healthy meal option. I needed something that was quick enough for a weeknight dinner, filling enough to fill me up, and tasty enough that I would look forward to eating it.

For three months, this recipe was my go-to lunch. Not because I was making myself eat “healthy,” but because it really tasted good and gave me energy instead of making me feel tired.

I tried 12 different combinations, and this specific ratio of tofu to vegetables always works perfectly. The sauce soaks into the crispy-edged tofu perfectly, the vegetables stay crunchy, and the cool lettuce wraps everything up in a way that feels light and fresh.

The nutrition wins are real: Each serving has 15 g of complete plant-based protein, 4 g of fiber, and only 18 g of carbs. Restaurant lettuce wraps often have more than 400 calories and a day’s worth of sodium. This homemade version has the same flavors but only about half the calories.

More than 500 people have made this recipe, and they all say it’s become a regular part of their meal plan. It works great for meal prep (make a big batch on Sunday and eat it all week) or when you need dinner quickly.

Why This Recipe Works

Speed Factor: The whole recipe takes 15 minutes: 5 minutes to get ready while the pan heats up and 10 minutes to cook. That’s quicker than ordering food to go and definitely quicker than driving to get it.

Texture Contrast: This is what makes some lettuce wraps better than others. In one bite, you get crispy pan-fried tofu, crunchy raw veggies, creamy peanuts, and cool, crisp lettuce. Each part adds something unique, and when they are all put together, they make a truly satisfying meal.

Balance of Flavors: The sauce has all the right flavors: soy sauce gives it a savory umami flavor, rice vinegar gives it a bright flavor, maple syrup gives it a subtle sweetness, and sriracha gives it a gentle heat. It tastes like it came from a restaurant, but it doesn’t have any MSG or too much sodium.

The Problem-Solution: Eating healthy can be boring. Salads get boring. Steamed vegetables are okay, but not very interesting. This recipe solves that by giving you real excitement in the flavors and textures while still being light and healthy. You feel full and energized after eating, not sluggish or hungry.

Things You Need

For the Tofu That Is Crispy

14 ounces of extra-firm tofu
This dish is full of protein. Extra-firm keeps its shape when you fry it in a pan and gets a nice crispy outside. Don’t use soft or silken tofu instead; it will break.

2 tablespoons of cornstarch
Makes the tofu’s shell crispy and hard to resist. The cornstarch coating keeps the sauce on well and gives each bite a nice texture.

1 tbsp of sesame oil
It gives the tofu a nutty flavor and helps it get nice and crispy. You can use vegetable oil instead, but sesame gives it that real Asian taste.

For the Veggies

1 small diced red bell pepper
Gives you a lot of vitamin C, a sweet taste, and a beautiful color.

1 cup of carrots, either shredded or julienned
It gives you a satisfying crunch and beta-carotene. To save 5 minutes of prep time, buy carrots that have already been shredded.

Four green onions, cut into pieces with the white and green parts separated
The white parts cook with the spices, and the green parts add freshness at the end.

3 cloves of garlic, minced
The fragrant base that adds depth to the flavor.

1 tablespoon of grated fresh ginger
A warming taste that helps with digestion. Fresh ginger tastes much better than dried ginger.

For the Sauce

3 tablespoons of soy sauce or tamari
Adds depth of umami and saltiness. If you want to avoid gluten, use tamari.

1 tablespoon of rice vinegar
Adds brightness and acidity that make the richness less strong.

1 teaspoon of sriracha (optional)
A mild heat that you can change to suit your taste or leave out completely.

1 teaspoon of honey or maple syrup
Brings together the salty, savory, and acidic parts. Use maple syrup if you’re vegan.

For the Wraps

**12 leaves of butter lettuce or romaine heart
Boston or Bibb butter lettuce has the perfect cup shape and a soft texture. Romaine hearts are good for making wraps that are stronger.

For decoration

¼ cup of chopped roasted peanuts
Good fats, protein, and a satisfying crunch.

Chopped up fresh cilantro
Color and brightness.

Lime wedges
A fresh squeeze of acid brings everything together.

Clever Replacements

Other Options for Tofu:

• Tempeh (crumbled, gives a nuttier taste)
• Chickpeas (mashed a little bit to change the texture)
• Edamame (to add more protein)

Choices for Lettuce:

• Napa cabbage leaves (sturdier, with a little crunch)
• Leaves of collard greens that have been briefly blanched to soften
• Cabbage leaves (for thicker wraps)

Switching Sauces:

• Use coconut aminos instead of soy sauce (it’s soy-free and has less sodium).
• For a thicker sauce, add peanut butter.

No Nuts:

• Use toasted sesame seeds instead of peanuts.

What You Need

Important:

• A big nonstick skillet or wok
• Cutting board and knife that is sharp
• Paper towels (to press the tofu)
• Small bowl for mixing the sauce
• Spatula

Optional Time-Savers:

• Tofu press (removes moisture without using hands)
• Food processor with a shredding tool
• Containers for meal prep

How to Do It Step by Step

The Preparation Stage (5 Minutes)

Step 1: Press and Get the Tofu Ready

Take the tofu out of the water and wrap it in 3–4 layers of paper towels. Press down lightly for 2 to 3 minutes to get rid of extra moisture. To speed things up, you can put a heavy pan on top.

Slice the pressed tofu into cubes that are 1/2 inch thick. Put in a bowl and mix with cornstarch until everything is evenly covered.

Why this works: The cornstarch makes a crunchy shell that holds the sauce perfectly. Getting rid of moisture is important because wet tofu steams instead of crisps.

Step 2: Get the vegetables ready.

Cut the bell pepper into small pieces that are about the same size as your tofu cubes so they cook evenly. Cut the carrots into thin strips or shreds. Cut the green onions into pieces, making sure to keep the white and green parts separate.

Chop the garlic and grate the fresh ginger.

Tip: Cooking will be more even if the pieces are all the same size. All the vegetables should be small enough to fit in a wrap.

Step 3: Combine the Sauce

Mix the soy sauce, rice vinegar, sriracha (if using), and maple syrup in a small bowl. Stir until the sweetener is gone. Put aside.

Note for Making Ahead: This sauce can be stored in the fridge for up to a week. Make twice as much for easy weeknight dinners.

The Cooking Stage (8 to 10 Minutes)

Step 4: Make the Tofu Crispy

Over medium-high heat, heat sesame oil in a large skillet or wok until it starts to shimmer.

Put the tofu cubes in a single layer in the pan. Don’t crowd it! Don’t move the food while it cooks for 3–4 minutes, or until the bottom is golden and crispy.

Flip it over and cook it for another 2 to 3 minutes, or until it is crispy on all sides.

Put the crispy tofu on a plate and set it aside.

Tip for Temperature: The pan should start to sizzle right away when you put the tofu in it. The pan isn’t hot enough if it doesn’t sizzle.

Step 5: Cook the vegetables in a pan.

If you need to, add a little more oil to the same pan. Put in the white parts of the ginger, garlic, and green onions. Sauté for 30 seconds, or until the smell is amazing.

Put in the carrots and bell pepper. Stir the vegetables often while they cook for 2 to 3 minutes, or until they are crisp-tender.

Note on Texture: Don’t overcook the vegetables; they should stay crunchy. They’ll keep getting a little softer from the heat that’s still there.

Step 6: Mix and add sauce.

Put the crispy tofu back in the pan with the veggies.

Put the sauce you made on top of everything. Stir and cook for one minute, or until the sauce coats everything evenly and thickens a little, making everything look great.

Take off the heat. Add the green parts of the green onions and mix them in.

Putting It Together (2–3 Minutes)

Step 7: Get the lettuce cups ready.

Clean the lettuce leaves and dry them well. This is important: wet lettuce makes wraps soggy!

If you need to, cut off the ends of any thick stems. Put the leaves on a serving plate.

Step 8: Fill and Serve

Put 2 to 3 tablespoons of the filling into each lettuce cup.

Add chopped peanuts and fresh cilantro on top.

Put lime wedges on the side so people can squeeze them right away.

Serving Suggestion: Put the lettuce cups and filling in separate bowls and let everyone make their own wraps for a fun meal.

Putting things away and getting ready for meals

The Filling:

• Refrigerator: Keep in a container that doesn’t let air in for up to four days.
• Freezer: It freezes well for up to two months (make sure it cools all the way down first).
• Reheat on the stovetop (preferred) or in the microwave until warm.

The Lettuce:

• Wash, dry, and put in an airtight container with a paper towel.
• Lasts 3–4 days in the fridge
• Don’t ever freeze lettuce.

The Sauce:

• You can make it ahead of time and keep it in the fridge for up to a week.

**Plan for Meal Prep:
On Sunday, make a double batch of filling and put it in containers. Keep the lettuce and filling in separate containers. Put the filling in a thermos to keep it warm and the lettuce in a different container. Get together at lunch for fresh, crunchy wraps.

Important Rule: Don’t put wraps together ahead of time. The filling makes the lettuce wet. Keep parts separate until you’re ready to eat.

Information about nutrition

For Each Serving (3 wraps):

NutrientAmount245 Calories 15 g of protein and 18 g of carbohydrates 14 g of fat, 4 g of fiber, and 6 g of sugar Sodium 580 mg

Main Benefits:

• A lot of protein from plants
• Has fewer calories than restaurant versions
• A good source of fiber
• Lots of vitamins A and C from vegetables
• Has healthy fats from peanuts and tofu

Questions People Ask All the Time

How many calories are in tofu lettuce wraps?

With about 245 calories per serving (3 wraps), they are a great low-calorie meal choice. Each wrap has about 80 calories on average. Restaurant lettuce wraps, on the other hand, can have 400 to 500 calories per serving!

Can I make tofu lettuce wraps ahead of time to get ready for meals? **

Yes! You can make the tofu and vegetable filling up to four days ahead of time and keep it in airtight containers. Don’t wash the lettuce until you’re ready to serve it. Put the filling back in a skillet or microwave, then make the wraps just before you eat.

What kind of lettuce is best for wraps with no meat?

Butter lettuce, like Boston or Bibb, is the best choice because its leaves are soft and flexible and its shape is like a cup. Romaine hearts are great for wraps that are stronger and can hold more filling. Don’t eat iceberg lettuce because it tears easily and doesn’t have many nutrients.

How do I press tofu so that it makes a crunchy filling for lettuce wraps?

Take the tofu out of the package, wrap it in 3–4 layers of paper towels, and put a heavy object, like a cast iron pan, on top for 10–15 minutes. Press for only 2 to 3 minutes and then pat very dry for faster results. The cornstarch coating helps make up for some of the moisture that is still there.

Do lettuce wraps with tofu have a lot of protein?

Yes! There are 15 grams of protein in each serving, mostly from peanuts and tofu. Because of this, they are a good source of protein for vegetarians. Add more tofu or a side of edamame to get 20g or more of protein per serving.

Is it possible to freeze the filling for a tofu vegetable lettuce wrap?

The filling freezes very well for up to two months. Let it cool completely, then divide it up into containers that can go in the freezer and freeze it. Put it in the fridge overnight to thaw, then heat it up in a skillet until it’s hot all the way through. Important: You can’t freeze lettuce; you have to use it fresh.

Do tofu lettuce wraps fit into a low-carb or keto diet?

These wraps fit into most low-carb meal plans because they only have 18 g of carbs per serving (14 g net carbs after fiber). To get your carbs down to 8–10 g net per serving, cut back on the carrots and leave out the sweetener.

What kinds of vegetables are best for healthy lettuce wraps?

You can use bell peppers, carrots, cabbage, mushrooms, water chestnuts, snap peas, and bean sprouts. Pick vegetables that stay crunchy when you cook them lightly. Don’t eat vegetables that let out a lot of water, like zucchini or tomatoes.

Tasty Changes

Thai-Inspired: Add lemongrass and Thai basil, and serve with peanut sauce for dipping.

Korean-Style: Use a sauce made with gochujang and top with kimchi and sesame seeds.

Mexican Fusion: Add black beans, season with cumin and lime, and top with avocado and fresh salsa.

Extra Protein: Put edamame in the filling or serve it with miso soup on the side.

No Nuts: Use toasted sunflower seeds or sesame seeds instead of peanuts.

Suggestions for Serving

For a Full Meal:

• Serve with steamed edamame and miso soup.
• For a more filling meal, serve with brown rice or quinoa.
• For a party spread, add vegetable spring rolls.

Pairings with Drinks:

• Tea with jasmine or green tea
• Lime-flavored sparkling water
• Water from coconuts

Last Thoughts

These quick vegetarian lettuce wraps show that eating well doesn’t have to be dull. You can make wraps that taste like they came from a restaurant in just 15 minutes. They are filling, high in protein, and light enough that you won’t feel tired afterward.

Crispy seasoned tofu, crunchy fresh vegetables, and cool lettuce make something that’s fun to eat, not just “good for you.” That’s the key to eating healthy for a long time: making food you really want to eat.

Make a lot of it ahead of time, and you’ll have lunches that make your coworkers jealous all week.

Fresh, tasty, and done in 15 minutes. What else do you need?

Do you love Asian-inspired meals that are good for you? Take a look at our collection of quick weeknight dinners and high-protein vegetarian recipes that will fill you up!