Pineapple and Peanut Sauce Tofu Wraps

Servings: Makes 4

Nutritional Information:

Per 100g 

Calories 150  Fat 7.8g  Saturates 1.6g Carbohydrates 11g  Sugars 4.2g Protein 8.4g  Salt 1.0g


1 batch
Peanut Sauce (see below)
1 batch
Baked Tofu (see below), sliced
255g (1 cup)
200g (1 cup)

For the Peanut Sauce:

2 tablespoons
1 tablespoon
1 tablespoon
1-2 tablespoons
1/2 teaspoon
Water, as needed to thin

For the Baked Tofu:

1x 400g (14-ounce) package
1 tablespoon
1 tablespoon
1 teaspoon
1/8 teaspoon
1/8 teaspoon



To assemble the wraps, spread 1 tablespoon of the Peanut Sauce down the center of each wrap. Layer each wrap with the tofu, spinach, carrots, cabbage, and pineapple, and roll up each wrap. (Use a toothpick to secure the wraps)


Serve with extra Peanut Sauce for dipping.



1. Stir all the ingredients together in a small bowl until smooth. Store in an airtight container in the refrigerator for up to 1 week.



NOTES: The key to preparing restaurant-quality tofu dishes at home is pressing the water out first. Thirty minutes will do the trick, but if you’re able to plan ahead, a few hours (or even overnight in the fridge) will give your tofu a fantastic texture. Alternatively, for the recipes that call for.

Baked Tofu, you can buy pre-marinated and prebaked tofu. On especially busy weeks I’ll go this route so I have a ready-to-go protein option.

1. Cut the tofu into ½- to 1-inch slices. On a cutting board, layer the slices of tofu between paper towels or clean dishcloths. Place a heavy item (a teakettle filled with water works great) on top (or use a tofu press if you’ve got one). Let the tofu sit for at least 30 minutes (or overnight for extra-amazing texture). This will remove the excess water from the tofu and give it a better texture.

2. Preheat the oven to 200°C (Gas Mark 6, 400°F). Lightly grease a baking sheet.

3. To prepare the marinade, in a medium bowl, stir together the olive oil, tamari, rice vinegar, garlic powder, and onion powder. Leave the tofu as slices or cut it into cubes. Toss the tofu with the marinade in the bowl and let it soak for 5 minutes.

4. Spread the tofu out on a baking sheet. Bake for 15 minutes, then flip and bake for another 10–15 minutes (depending on the size of the pieces), until the desired crispiness is reached. Enjoy the tofu right away or store in an airtight container in the refrigerator for up to 4 days.


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