This balsamic tofu recipe features a sweet and tangy glaze and can be done within 20 minutes! Perfect in sandwich wraps with hummus and crunchy vegetables, but also can be used over salads and grain bowls to add more healthy plant-based protein to your meals. Loaded with flavors, ultra easy, great for meal-prep and healthy too.
Just like this smoky tofu, I must be making this balsamic glazed tofu recipe weekly, either to use in sandwich wraps for lunches or simply to meal-prep ahead and keep in the fridge to top grain bowls. I can just make it without thinking much and while doing other things around in the kitchen, it is so so easy.
I also love how quick it is to make: you don't need to marinade it for very long and the glaze comes together within a minute or so. It is nicely tangy and the chewy pieces of tofu are coated with a caramelized sweet thick sauce. All this is done within 15 minutes on the stove.
Balsamic vinegar is both sweet and vinegary, almost fruity, which brings so much flavor without having to use a ton of ingredients. Plus, it cooks down nicely in a pan to a thick glaze. I combine it with a little garlic, a touch of dijon and some sweetener to balance everything, and that's it! We love it for lunches, but also makes for a great addition to any weeknight dinner as it is so simple. You can use it as a side dish to add more plant-based protein to many meals!
But our favorite way to use this balsamic tofu definitely is in a wraps: soft tortillas, crunchy veggies, creamy hummus...perfect balance of texture and very refreshing.
Definitely a recipe to add to your weekend meal-prep rotation!
What's to love about this recipe
- Ultra quick and easy.
- Packed with flavors and nicely sweet, which your kids will love!
- Perfect for sandwiches, bowls, noodle dishes, sushi rolls and so much more.
- The glaze requires only 4 simple ingredients, plus a little salt.
- Can be done ahead and great for meal-prep.
Ingredient you'll need
- Tofu: choose extra-firm for best texture (firm tofu will ensure the pieces hold well together while cooking).
- Balsamic vinegar: I prefer a thick and syrupy kind of balsamic vinegar or a balsamic glaze for this recipe, but you can simply use your favorite one as long as it is a good quality balsamic. I used the balsamic vinegar from the brand Fini that I got at Whole Foods.
- Maple syrup (or agave nectar or brown rice syrup): aim for a liquid sweetener for best texture.
- Dijon mustard: just a little touch adds so much more flavor.
- Garlic: use fresh garlic if possible, but if you don't have it, add a little garlic powder to the glaze.
- Fixings for the sandwich wraps: tortillas (large burrito size are best and choose a whole wheat kind if possible), avocado, hummus, cucumber, red pepper, lettuce or your favorite vegetables.
How to make it
Prepare the tofu
Drain all the water from the package and wrap the block with paper towels or a clean cloth. Be gentle not to break it, but try to remove as much water as possible. I usually don't do a "real" tofu press, but you can if you have the extra time.
Then, slice the tofu as you wish. What I like to do is to slice it in sticks, which works great to use in wraps.
Make the glaze
In a small bowl, whisk together the balsamic vinegar, maple syrup, garlic and dijon mustard. Then, add a pinch of salt and stir.
Warm up a large non-stick pan over medium-high heat. I'll usually also warm a small amount of oil (I use oil spray to minimize the amount), but you don't have to.
Add the tofu to the pan and roast on each side for 3-5 minutes or until browned.
Once the tofu is cooked to your liking, then lower the heat. When the pan is not super hot anymore, then pour the glaze over. Keep cooking until bubbly and thick. I'll often also turn the heat back up watching carefully. You just don't want to pour the glaze in the pan when it is still super hot as it will splash a lot and the balsamic can burn quickly. Once you added the glaze to the pan, it should be ready within 3-5 minutes. Just flip/move the tofu around so each piece is well covered.
Build the wraps
Clean and chop all the veggies (cucumber, red pepper, tomato, avocado and lettuce). Wait for the last minute to open up and slice the avocado to avoid browning. Aim to slice the veggies into a stick shape so it is easier to layer in a wrap.
Lay a tortilla wrap on a clean surface, then spread a thin layer of hummus all over the surface. Then, layer the vegetables horizontally on the bottom half of the tortilla. Place a few sticks of balsamic tofu over.
Fold the left and right sides over the filling and then grab the bottom of the tortilla and roll over the fillings all the way to the top. Try to tuck the fillings tightly while rolling. I also like to slice my wrap in half, but that's optional.
Watch how to make it
- I highly recommend to warm up your tortilla wraps for a few seconds on each side in a pan before adding the filling.
- Use a combination of soft and creamy ingredients with crunchy veggies when filling the wraps for a more interesting combination of textures.
- If slicing your avocado ahead of time, then drizzle some fresh lemon juice over to slow down the browning process.
- Stuffing and rolling a burrito wrap can be a little challenging at first! Try not to overfill it to ease the rolling process and also consider wrapping in foil your sandwich to help hold everything together, especially if you had trouble rolling it.
More serving suggestions
There are all sorts of sandwich wrap fillings you can use depending on your taste. Here are a few ideas that would pair well with the balsamic glazed tofu:
- Vegan mayo or mashed avocado instead of hummus
- Arugula or baby spinach instead of the romaine lettuce
- Shredded carrots
- Finely sliced red onion
- Roasted red pepper (check out my Mexican buddha bowl to learn how to make them, or buy jarred)
- Pickled onions or regular pickles
- Fresh herbs such as basil or parsley
You can make the balsamic tofu recipe up to 4 days ahead. Simply store in an air-tight container and keep in the fridge. We love this recipe cold, which is perfect for sandwiches-to-go. But you can also reheat using the microwave or back in the pan, just for a few seconds on each sides, before making your wraps. Make the wraps the same day you are planning on eating it.
More quick vegan lunches you might like
- Smoky tofu
- Beet pickle sandwiches
- Kale noodles
- Vegan kimchi ramen
- Quick sticky tofu
- Kale crunch salad
- Healthy bean salad
- Tofu scramble sandwiches
I hope you like this balsamic tofu wrap recipe as much as we do! If you try it, please leave a comment below and rate the recipe to let me know how it was. Your feedback is so helpful!
Balsamic Tofu Sandwich Wraps with Vegetables
For the balsamic tofu
- 1 block of extra firm tofu
- ¼ cup balsamic vinegar
- 2 tbsp maple syrup or agave nectar
- 1 clove of garlic - crushed
- ½ tbsp dijon mustard
- pinch of salt
For the vegetable wrap (choose your favorite)
- 1 avocado - sliced
- 4-8 lettuce leaves
- ½ english cucumber - sliced in sticks
- 1 tomato - sliced
- 1 red pepper - sliced
- 1-1½ cup hummus - or as needed
- 4 tortilla wraps
- Pat dry the tofu to remove the excess water and slice into sticks.
- Warm up a large non-stick pan on medium-high heat and add the tofu sticks with a pinch of salt (with or without oil). Cook for a few minute (3-5) on each sides or until nicely browned.
- While the tofu is cooking, stir together the balsamic vinegar, maple syrup, dijon mustard, garlic and salt. Whisk well and set aside.
- Also prepare all the vegetables by cutting them into a stick shape as well.
- When the tofu is done to your liking, turn down the heat to low. Once the pan isn't as hot, then pour the whole balsamic glaze over (careful, if the pan is too hot, it will splatter!). Move the tofu around and flip them in the sauce and keep cooking until it thickens for a few minutes (turn the heat back up if needed). Remove from the heat.
- To make the wrap: lay the tortilla on a clean surface and spread some hummus all over its surface. Then, place the vegetables on the bottom half portion of the tortilla and then lay a few balsamic tofu pieces over. Fold the left and right sides of the tortilla over the fillings, and then grab the bottom of the tortilla and roll towards the top to lock in all the filling ingredients tightly. I like to also slice the wrap in half. Enjoy!
- Store the balsamic tofu in an air-tight container in the fridge for up to 4 days. This recipe is a great meal-prep lunch idea! Make the wrap the same day you want to eat it.
- Other vegetable wrap filling ideas include: vegan mayo, arugula, spinach, shredded carrots, red onion, pickled onions, roasted red pepper, fresh herbs, etc.
- Also use over bowls, noodles or even sushi rolls.