Tofu Vegetable Lettuce Wraps

Sautéed tofu and vegetables wrapped in butter lettuce leaves, topped with sliced serrano chiles and cilantro sprigs.

Need a meatless meal idea for Lent? These Tofu Vegetable Lettuce Wraps are perfect for days when you want tacos but you’re trying to avoid meat and cut back on starchy carbs. They’re light but filling, and you won’t feel like you cheated on your diet one bit.

When we changed our diets at the beginning of 2019, our weekly menu’s took on a total revamp. We are eating more vegetables than we ever have on a daily basis, we cut back on sodium but didn’t eliminate it entirely – it is an essential mineral for our bodies after all, and finally we cut back on processed food by like 80%. That’s not to say that we are eating entirely healthy all the time, but we do our best to balance it all out.

Most days we eat right and make sure to include vegetables in at least two meals each day. We limit the number of refined carbs such as white bread, pasta, flour tortillas, white rice, etc. to no more than three times a week with the exception of cereal. Some of us are having a difficult time letting that one go. I’ll take what I can get right now.

Fruit is our go-to snack along with a small serving of pistachios, walnuts, almonds or popcorn for example.

The remaining days include some kind of starch with more complex carbs such as whole grain bread, a variety of potatoes and beans. We even include a cheat day in there once a week, but even with that cheat day, we still try to keep it somewhat sensible.

It hasn’t been easy for everyone in the family, but it’s getting easier with each week that passes.

When you start getting into the habit of adding more nutrient dense meals into your diet, you start to feel better inside and out.

These tofu vegetable lettuce wraps will do that for you. They are full of nutrient-packed ingredients with hardly any fat to weigh you down.

Sautéed tofu and vegetables wrapped in butter lettuce leaves, topped with sliced serrano chiles and cilantro sprigs.

For the seasoning, I used my Low Sodium Taco Seasoning Mix that I made at home for both the tofu and vegetables. You can use a non-stick pan instead of a stainless steel one if you want. I chose a stainless steel pan because I like the crispiness it gives the tofu.

Sautéed tofu and vegetables wrapped in butter lettuce leaves, topped with sliced serrano chiles and cilantro sprigs.

For the filling, I used carrots, zucchini, and orange bell peppers, but you can totally use other vegetables.

You can use eggplant, shredded brussels sprouts, sweet potatoes, mushrooms, or chayote. Just make sure they’re all cut in the same way. Thin julienne slices work well.

Tofu Vegetable Lettuce Wraps

Prep Time 20 minutes
Cook Time 15 minutes
Total Time 35 minutes
Servings 4 people


  • 2 tbsp extra virgin olive oil, divided
  • 14 oz package extra firm tofu, sliced into long strips
  • 4 tsp low sodium taco seasoning
  • 1 lemon
  • 2 carrots, julienned
  • 1 zucchini, julienned
  • 1 orange bell pepper, seeds removed, julienned
  • butter lettuce leaves
  • sliced serrano peppers (optional)
  • cilantro sprigs (optional)


  1. Remove tofu from container, gently squeeze the excess water out of the tofu or pat dry with paper towels. Slice tofu block into even long strips, season both sides with two teaspoons taco seasoning.

    Heat olive oil on medium-high heat in a large sauté pan, cook tofu 3-4 minutes, or until it starts to crisp. Flip strips over to cook other side, set aside on a plate.

  2. Add the vegetables plus all the juice from one lemon to the pan, sauté the vegetables making sure to scrape the bottom of the pan to release any cooked tofu bits from the pan; about 2 minutes. Add some more taco seasoning to your taste and cook until vegetables are cooked through but not too soggy. You still want some crunch left on them.

  3. Serve tofu and vegetables wrapped in butter lettuce leaves with cilantro sprigs and serrano peppers if desired.

by Stephanie Chavez

Author & Content Creator for Spanglish Spoon.