Creamy tofu, tangy lemon, garlic, and roasted veggies all wrapped up in a warm tortilla. This one is fresh, healthy, and packed with flavor. Even better—it’s totally dairy-free, thanks to blended tofu that tastes like cottage cheese.
🌯 Why I Love This Recipe
This is one of my go-to lunches when I want something creamy and filling, but still light and refreshing. I started making this when I was cutting back on dairy, and honestly? I don’t miss it one bit. The tofu “cottage cheese” is smooth and lemony with just the right touch of garlic. And when it’s paired with warm roasted veggies? Game over.
- It tastes like you’re eating something cheesy—but it’s totally dairy-free.
- Roasted veggies give it a deep, satisfying flavor.
- The wrap is great warm or cold.
- It’s easy to meal prep and take on the go.
🍽️ Makes: 4 wraps
⏱️ Total Time: 40 minutes
🔥 Cook Time: 25 minutes
🧊 Prep Time: 15 minutes
🔢 Macros (Per Wrap)
- Calories: ~320
- Protein: 17g
- Carbs: 28g
- Fat: 14g
- Fiber: 6g
🧪 Why This Recipe Works (Quick Science)
- Tofu acts like cottage cheese when blended—it’s soft, mild, and creamy, especially with lemon juice to mimic that tangy flavor.
- Roasting vegetables caramelizes their natural sugars, bringing out a richer flavor than steaming or sautéing.
- Layering textures (creamy tofu, soft veggies, chewy wrap) keeps every bite interesting and satisfying.
🚫 Common Mistakes
- Not pressing the tofu: This can make the blend too watery and bland.
- Skipping the roasting step: Raw or barely-cooked veggies won’t give you the same depth of flavor.
- Overstuffing the wrap: Makes it hard to roll and messy to eat.
🧀 What You’ll Need
For the Tofu “Cottage Cheese”
- 1 block (14 oz) firm tofu, pressed
- 2 tbsp lemon juice
- 1 garlic clove
- 1 tbsp olive oil
- ½ tsp salt
- 1 tbsp nutritional yeast (optional for cheesy flavor)
- 2 tbsp unsweetened plant milk (like almond or oat)
For the Roasted Veggies
- 1 red bell pepper, sliced
- 1 zucchini, sliced
- ½ red onion, sliced
- 1 tbsp olive oil
- ½ tsp salt
- ¼ tsp black pepper
For the Wrap
- 4 large flour tortillas or gluten-free wraps
- A handful of fresh spinach or arugula (optional)
🛠️ Tools You’ll Need
- Blender or food processor
- Sheet pan
- Parchment paper
- Knife & cutting board
- Large spoon or spatula
- Clean towel or tofu press
- Measuring spoons and cups
🥄 Pro Tips
- Press your tofu for at least 10 minutes. Wrap it in a towel and place a heavy pan on top. It makes a big difference in texture.
- Slice your veggies evenly so they roast at the same rate.
- Warm your tortilla slightly before assembling—it makes them easier to roll without tearing.
- Taste the tofu blend before assembling. Want it more garlicky or tangy? Add more!
- Add some greens! Spinach or arugula adds freshness and crunch.
🔄 Substitutions & Variations
- Don’t like zucchini? Use mushrooms, eggplant, or sweet potato.
- No lemon? Use apple cider vinegar for that tang.
- Want it spicy? Add a pinch of red pepper flakes or some hot sauce to the tofu mix.
- Low-carb? Use a lettuce wrap instead of a tortilla.
🧊 Make Ahead Tips
- Make the tofu “cottage cheese” and roasted veggies ahead of time and store in separate airtight containers for up to 3 days.
- Assemble the wraps just before eating for the best texture.
👨🍳 Step-by-Step Instructions
Step 1: Press the tofu
Wrap 1 block of firm tofu (14 oz) in a clean towel and place something heavy on top for 10–15 minutes to press out the water.
Step 2: Roast the veggies
Preheat oven to 400°F (200°C).
Place 1 red bell pepper (sliced), 1 zucchini (sliced), and ½ red onion (sliced) on a sheet pan. Drizzle with 1 tbsp olive oil, sprinkle with ½ tsp salt and ¼ tsp pepper, then toss to coat. Roast for 25 minutes.
Step 3: Make the tofu cottage cheese
In a blender, combine:
- Pressed tofu (14 oz)
- 2 tbsp lemon juice
- 1 garlic clove
- 1 tbsp olive oil
- ½ tsp salt
- 1 tbsp nutritional yeast (optional)
- 2 tbsp unsweetened plant milk
Blend until smooth and creamy, scraping down the sides as needed.
Step 4: Warm the tortillas
Heat 4 large flour tortillas in a dry pan or microwave for 10–15 seconds until soft and pliable.
Step 5: Assemble the wrap
Lay out a tortilla. Spread a big spoonful of the tofu “cottage cheese” in the center. Add a handful of roasted veggies and a few leaves of fresh spinach. Roll it up tight like a burrito.
Step 6: Slice and serve
Slice the wrap in half on a diagonal and serve warm or cold.
🧊 Leftovers & Storage
- Store leftover tofu spread in an airtight container for up to 4 days in the fridge.
- Roasted veggies will keep for 3 days.
- Assembled wraps are best eaten within a day so they don’t get soggy.
🍴 What to Serve With
- A side of hummus and veggie sticks
- A simple tomato cucumber salad
- Sweet potato fries
- A chilled lemonade or iced herbal tea
❓ FAQ
Can I use silken tofu?
Silken tofu is too soft—stick with firm or extra firm for the right texture.
Is this wrap freezer-friendly?
Not really. The texture of the tofu and roasted veggies changes too much after thawing.
Can I make this gluten-free?
Yes! Just use gluten-free tortillas or lettuce wraps.
What if I don’t have a blender?
You can mash everything by hand, but it’ll be more rustic and less creamy.
💬 Let’s Wrap It Up
If you’re looking for a dairy-free wrap that’s full of flavor, this Cottage Cheese Tofu Wrap is the one. It’s creamy, savory, and just plain satisfying. Try it out, tweak it how you like, and let me know in the comments how it turned out—or ask any questions you’ve got!
Happy cooking! 🌯💛