Oven Grilled Tofu and Zucchini Wraps: Super Healthy Recipe

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This super healthy Oven Grilled Tofu and Zucchini Wrap recipe is just what you need to kickstart your healthy goals! Sliced tofu and zucchini are oven-grilled, then enveloped in a soft, lavash flatbread layered with creamy avocado slices and a punchy, herbaceous chimichurri sauce. So delicious! [Vegetarian, Vegan]

A grilled tofu and zucchini wrap sliced in half stacked on a blue plate with a napkin and sauce on the side, on top of a wooden board.

This healthy, vegetarian tofu and zucchini wrap recipe has your name written all over it! The lightly seasoned, grilled tofu and zucchini are high in protein, and the creamy avocado is loaded with omega 3's. Also, there's nothing that's not good for you in this easy and delicious wrap!

If you're looking for another delicious and healthy tofu wrap, try my Tofu Collard Wraps with Peanut Sauce. These are incredibly flavorful, gluten-free, and vegetarian. And, the spicy peanut sauce has a slight kick to boost your metabolism!

In This Article:

Why you'll love this tofu and zucchini wrap recipe
Ingredients for this tofu and zucchini wrap
Variations and substitutions
How to make these healthy tofu and zucchini wraps
What goes well with grilled tofu and zucchini wraps?
Common FAQ's
Storing leftovers
Want more healthy tofu recipes?
Recipe notes
Oven Grilled Tofu and Zucchini Wrap

Why you'll love this tofu and zucchini wrap recipe

It's so healthy. If you're trying to eat healthier, this wrap is just what you need! It's loaded with all good-for-you ingredients. Plus, it's vegetarian and vegan!
It's versatile. You can literally create this wrap using a variety of proteins, veggies, and toppings.
It's budget friendly. None of these ingredients will break the bank.
It's portable. This wrap packs up easily for a school or office to-go lunch.

Ingredients for this tofu and zucchini wrap

Here are the ingredients you'll need to make this easy, delicious, and healthy wrap:

[*See recipe card for exact quantities.]

Labeled ingredients for making grilled tofu and zucchini wraps on top of a white surface.

Olive oil. I typically use extra virgin olive oil, but I've also used avocado oil in this recipe.
Extra firm tofu. Using extra firm, or sprouted tofu is optimal. The tofu will not fall apart when grilled, and will maintain the desired texture.
Zucchini. Zucchini squash grills up so beautifully in this wrap.
Avocado. Gotta have some omega-3's to stay healthy!
Kosher salt. Just a pinch is fine for seasoning, or to your liking.
Lavas h flatbread. This delicious, soft flatbread is loaded with fiber. You can use a tortilla wrap as well.
Chimichurri. This healthy, herbaceous sauce rounds out the flavors in this wrap. But, feel free to make yours from scratch!
Parchment paper. Use this to hold your wrap together for easy portability.

Variations and substitutions

This recipe is very adaptable, so make it your own!

Don't like tofu? No problem! You can use your favorite protein in this wrap, like chicken, steak, or fish.
Can't find lavash flatbread? No worries! Grab a large tortilla wrap instead. I would recommend these whole grain tortillas to keep it healthy. They're vegan too!
Make this a lettuce wrap. Here's a great way to make this wrap even healthier! Omit the bread altogether and use your favorite flat lettuce as the wrap. Butter lettuce or romaine is always a good vessel for wraps.
Instead of chimichurri sauce, try my homemade Cilantro Mint Basil Sauce. It's a punchy, herby sauce that packs incredible flavor, and would pair so well with the tofu and zucchini.

How to make these healthy tofu and zucchini wraps

Follow these simple steps to make this healthy wrap!

[*See recipe card for more detailed instructions.]

Slices of tofu on a white cutting board with a chef's knife on the side.

1. Thinly slice the tofu into even pieces.

Sliced zucchini on a white cutting board with a chef's knife on the side.

2. Thinly slice the zucchini into flat, even pieces.

TOP TIP: Make sure to drain and press the tofu wrapped with towels or paper towels to remove the moisture prior to grilling.

Sliced tofu and zucchini on a grill oven tray ready for the oven.

3. Coat the tofu and zucchini with olive oil and season with salt.

Grilled slices of tofu and zucchini on an oven grill tray.

4. Oven-grill the tofu and zucchini until tofu is crispy and zucchini is cooked through.

Assembling a grilled tofu and zucchini wrap on a white surface.

5. Layer the lavash with the tofu, zucchini, chimichurri, and avocado.

Wrapping a grilled tofu and zucchini wrap on top of parchment paper.

6. Roll it all up in the parchment paper and slice.

What goes well with grilled tofu and zucchini wraps?

Looking for a light side to serve with these wraps? Here are some healthy side recipes to check out:

Common FAQ's

Is tofu good for you?

Yes, tofu is a protein powerhouse! It's low in fat, and packed with vitamins and nutrients. It's also cholesterol-free and rich in omega-3 fatty acids.

Is lavash flatbread healthy?

Some lavash flatbreads contain flax, are an excellent source of Omega-3's, and contain no cholesterol, which may help protect your heart. Here's a great lavash flatbread to check out!

Storing leftovers

You can make these healthy tofu and zucchini wraps a day in advance and keep them tightly sealed in the refrigerator overnight. I like to use plastic wrap to seal them tightly. Then, just take them out the next day to enjoy!

Want more healthy tofu recipes?

If you liked this Oven Grilled Tofu and Zucchini Wrap recipe, you're going to want these tofu recipes too:

Easy Tofu Pad Thai
Tofu Collard Wraps with Peanut Sauce
Crispy Tofu Steaks with Bok Choy
Seared Miso Tofu Poké Bowl
Crispy Salt and Pepper Tofu

Recipe notes

Make sure to drain and press the tofu by wrapping the tofu block with towels, or paper towels, to remove the moisture prior to grilling. Try using a tofu press to make extracting the liquid much easier.
Instead of oven-grilling, you can always cook the tofu and zucchini in an air fryer, or in a frying pan.
Instead of chimichurri, try my homemade Cilantro Mint Basil Sauce. It's a punchy, herby sauce that packs incredible flavor, and would pair so well with the tofu and zucchini. Also, another great dressing for this wrap is a green goddess dressing.

Oven Grilled Tofu and Zucchini Wrap

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Print Recipe

This super healthy, Oven Grilled Tofu and Zucchini Wrap is just what you need to kickstart your healthy goals! Sliced tofu and zucchini are oven-grilled, then enveloped in a soft, lavash flatbread layered with creamy avocado slices and a punchy, herbaceous chimichurri sauce. So delicious!

Total Time: 25 min
Yield: 2 Wraps 1x

Ingredients

Scale

2 medium zucchinis
14 ounces extra-firm tofu, drained, dried, and pressed
1 large avocado
2 tablespoons olive oil
½ teaspoon Kosher salt
2 lavash flatbreads (or large whole wheat tortillas)
4 tablespoons chimichurri

Instructions

Preheat oven to 400° F. Line a grill pan with foil or parchment paper.
Trim the ends off of the zucchini. Slice lengthwise into ½-inch pieces.
Slice the tofu into ½-inch pieces.
Place the tofu and zucchini onto the grill pan, and drizzle both sides with olive oil and a sprinkle of salt.
Bake for 10-12 minutes, flipping the slices over halfway through cooking.
Finish under the broiler for 2-3 minutes to continue browning.
Slice the avocado in half and remove the pit. Scoop out with a spoon and slice lengthwise.
Place a piece of parchment paper on a flat surface. Lay out one lavash flatbread on top of the parchment. Place half of the tofu slices in the middle of the bread. Drizzle 2 tablespoons of chimichurri on top of the tofu.
Add half the zucchini slices over the tofu. Top with half the avocado. Roll it up in the parchment paper and slice in half.
Repeat steps for the second wrap. Serve warm or at room temperature.

Notes

Make sure to drain and press the tofu by wrapping the tofu block with towels, or paper towels, to remove the moisture prior to grilling. Try using a tofu press to make extracting the liquid much easier.
Instead of oven-grilling, you can always cook the tofu and zucchini in an air fryer, or in a frying pan.
Instead of chimichurri, try my homemade Cilantro Mint Basil Sauce. It's a punchy, herby sauce that packs incredible flavor, and would pair so well with the tofu and zucchini. Also, another great dressing for this wrap is a green goddess dressing.

Watch a short video of this recipe!