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Tofu wrap on black plate with carrots, tomatoes, and cucumber

Easy Tofu Lettuce Wrap with Avocado Tzatziki

A healthy and satisfying baked tofu and vegetable lettuce wrap with healthy homemade avocado Tzatziki sauce. 

Course Entree, Main Course
Cuisine American
Prep Time 15 minutes
Cook Time 10 minutes
Press and marinate tofu 45 minutes
Total Time 25 minutes
Servings 1 Serving
Calories 721 kcal
Author Alex Meyer, MA


  • 4 oz tofu sliced into 3-inch long strips
  • 1 cup teriyaki sauce
  • 1 large Swiss chard leaf
  • 1/3 cucumber thinly sliced
  • 1/4 cup carrots shredded
  • 1 Roma tomato thinly sliced
  • 2 tbsp tzatziki sauce


  1. Press the tofu to remove the excess water for 30 minutes.

  2. Slice the tofu into strips and put in a shallow dish. Cover with the teriyaki sauce and marinate for 15 minutes

  3. Preheat oven to 375 degrees F (176C)

  4. Put the tofu strips on a baking sheet and bake for 5 minutes on each side, or until they're nicely browned. 

  5. Lay the Swiss chard leaf flat and fill with the vegetables, tofu, and tzatziki sauce and wrap them up with the leaf. 

Recipe Notes

The Nutrition Facts are an estimate only. 

Nutrition Facts
Easy Tofu Lettuce Wrap with Avocado Tzatziki
Amount Per Serving
Calories 721 Calories from Fat 36
% Daily Value*
Fat 4g6%
Saturated Fat 1g6%
Cholesterol 5mg2%
Sodium 11218mg488%
Potassium 1033mg30%
Carbohydrates 128g43%
Fiber 9g38%
Sugar 56g62%
Protein 43g86%
Vitamin A 6095IU122%
Vitamin C 33.3mg40%
Calcium 341mg34%
Iron 11mg61%
* Percent Daily Values are based on a 2000 calorie diet.