Air Fryer Orange Sesame Shredded Tofu Lettuce Wraps

5 from 1 vote

Tofu has never tasted better than with these orange sesame shredded tofu lettuce wraps. These flavourful wraps make for a delicious plant-based diabetes-friendly lunch or dinner that is jam packed with protein!

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Preparation Level Quick & Easy

Servings 2

Preparation 10

Cook 10

Total 20

Why Diabetes Friendly?

Low in carbohydrates: Lettuce wraps are a great low-carb alternative to traditional wraps or sandwiches, helping to maintain stable blood sugar levels.
High in plant-based protein: Tofu is an excellent source of protein, important for blood sugar regulation and keeping you feeling full longer.
Healthy fats: Sesame oil adds healthy fats that are beneficial for heart health, while olive oil contains monounsaturated fats, known to improve insulin sensitivity.
Nutrient-rich: The inclusion of fresh vegetables and tofu provides a variety of vitamins and minerals, supporting overall health and well-being.

Ingredients

▢ tofu (firm ) 350 g
▢ onion powder 1 tsp
▢ garlic powder 1 tsp
▢ pepper ¼ tsp
▢ olive oil 1 tbsp
▢ soy sauce (reduced-sodium ) 2 tsp
▢ red bell pepper (thinly sliced) 1
▢ red onion (finely chopped) ¼ cup
▢ lettuce (romaine, butter lettuce, Boston, iceberg) 8 cups

Orange sesame sauce

▢ orange juice (fresh) ¼ cup
▢ soy sauce (reduced-sodium) 1 tbsp
▢ rice vinegar 2 tsp
▢ garlic (minced) 1 tsp
▢ ginger (minced) 1 tsp
▢ sesame oil 1 tsp
▢ corn starch (for thickening) ½ tsp

Optional garnishes

▢ cilantro
▢ sesame seeds
▢ lime (wedge)

Cooking Tips

Achieving crispy tofu: Removing as much moisture as possible from the tofu before cooking is key to getting a nice crispy texture, especially if baking or air frying.
Enhancing flavors: Don't hesitate to adjust the seasoning in the tofu marinade or sauce according to your taste preferences. Adding a bit of chili flakes or sriracha can introduce a nice heat if you enjoy spicy foods.
Lettuce selection: Choose lettuce leaves that are large and sturdy enough to hold the filling without tearing. Romaine hearts and butter lettuce are great options for their crispness and shape.
Sauce thickness: If you find the sauce too thick or too thin after adding the cornstarch, you can adjust its consistency by adding a little water to thin it out or cooking it longer to thicken.

Instructions

Drain the tofu and press gently with paper towels or a clean dish towel to remove excess water. Using a cheese grater, grate the tofu into shreds.
In a mixing bowl, combine the tofu shreds with onion powder, garlic powder, pepper, olive oil, and soy sauce. Mix until well combined.
350 g tofu, 1 tsp onion powder, 1 tsp garlic powder, ¼ tsp pepper, 1 tbsp olive oil, 2 tsp soy sauce
Air fryer instructions: Preheat your air fryer to 400F and cook your shredded tofu for 10 minutes, shaking the basket half way.
Oven instructions: Preheat your oven to 400F. Line a baking sheet with parchment paper and spread shredded tofu evenly on the baking sheet. Bake for about 25-30 minutes, or until the tofu is golden brown and crispy, stirring halfway through cooking for even crispness.
While the tofu is cooking, prepare the orange sesame sauce in a small bowl by mixing together the fresh orange juice, soy sauce, rice vinegar, ginger, garlic, sesame oil, and cornstarch. Whisk everything together until well combined and there are no clumps.
¼ cup orange juice, 1 tbsp soy sauce, 2 tsp rice vinegar, 1 tsp garlic, 1 tsp ginger, 1 tsp sesame oil, ½ tsp corn starch
Heat a skillet over medium heat and pour the sauce into the skillet. Stir occasionally until sauce thickens, about 4 minutes.
Stir in the cooked tofu shreds, sliced bell pepper, and red onion, and combine with the sauce until everything is evenly coated. If you prefer the bell pepper and red onion to be more softened and cooked through, you can sauté them beforehand for about 5 minutes.
1 red bell pepper, ¼ cup red onion
Spoon the tofu mixture into lettuce cups. Garnish with your choice of sesame seeds, cilantro, and a squeeze of lime. Serve and enjoy!
8 cups lettuce, cilantro, sesame seeds, lime

FAQ

Can I make these wraps ahead of time?
It's best to prepare the tofu filling ahead of time and store it separately from the lettuce cups to keep them from getting soggy. Assemble the wraps just before serving.
How can I store leftovers?
Store any leftover tofu mixture in an airtight container in the refrigerator for up to 3 days. The lettuce cups should be stored separately and assembled when ready to eat.
Can I use a different protein source?
Yes, for a non-vegan version, you could use shredded chicken or beef prepared in a similar fashion. For another vegan option, tempeh could be a great substitute.
Is there a substitute for cornstarch?
If you need a substitute for cornstarch, arrowroot powder or tapioca starch can work as thickening agents in the sauce. Adjust the amount as needed to achieve the desired consistency.

Nutrition

Per serving

Calories: 294kcal

Carbohydrates: 17.9g

Fiber: 4.2g

Sugar: 7.2g

Fat: 17.2g

Saturated Fat: 2.2g

Trans Fat:

Protein: 19.1g

Nutrition Facts

Air Fryer Orange Sesame Shredded Tofu Lettuce Wraps

Serving Size

4 Lettuce Cups

Amount per Serving

Calories

294

% Daily Value*

Fat

17.2

Saturated Fat

2.2

Sodium

483.8

Potassium

446.7

Carbohydrates

17.9

Fiber

4.2

Sugar

7.2

Protein

19.1

Vitamin C

96.1

116

Calcium

265.2

Iron

3.6

Magnesium

32.9

Zinc

0.5

* Percent Daily Values are based on a 2000 calorie diet.

Air Fryer Orange Sesame Shredded Tofu Lettuce Wraps

Why Diabetes Friendly?

Ingredients

Orange sesame sauce

Optional garnishes

Cooking Tips

Instructions

FAQ

Nutrition

Per serving

Categories

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