BBQ Tofu & Slaw Flatbread Wrap

This wrap combines the creaminess of coleslaw with the sweet tanginess of barbecue sauce - a classic combination. This recipe uses a single serving of extra-firm tofu and my own recipes for barbeque sauce and flatbread (available on the website), but you could likely create something similar with keto-friendly storebought products if they are available to you. Of course, the macros would be different - my flatbread is quite high in protein.

This recipe has a fair bit of protein (26g), but feel free to increase the amount of tofu or use a pre-pressed super-firm high-protein tofu in place of the extra-firm I've written in the recipe to boost the protein content. Also, there is quite a lot of slaw in this wrap, if you want a saucier wrap with the BBQ Tofu flavor coming through more, you could reduce the amount of cabbage. This would also reduce the net carbs (70g cabbage has 3g net carbs).

If you're thinking, this is a lot of prep for one sandwich, I don't disagree! You can quadruple the recipe in parts that will make repeat wraps quicker to construct. 1 - Make 4x the dressing mixture. 2 - make 4 jars/baggies of the dry ingredients for the flatbread. 3 - marinate 4x the tofu in 4x the BBQ sauce. 4 - prep 4 containers of cabbage + green onion + jalapenos. When ready to make a wrap, combine the wet ingredients for the flatbread, add the dry mix, let rest, and form. Put the flatbread and a serving of tofu in the air fryer to bake. Meanwhile, mix a quarter of the dressing mixture into a container of the cabbage mixture. Construct your wrap.

Enjoy!
Yield: 1 wrap
​Macros (per wrap): 455 calories | 26g protein | 29g fat | 10g net carbs
​Prep: 25-35 minutes (depending on the size of your air fryer)
Storage: best eaten right away.
Slaw Ingredients:
  • 2 tablespoons (30g) vegan yogurt ✎
  • 2 teaspoons (10g) vegan mayonnaise ✎
  • 1 clove garlic, crushed (3g | ½ teaspoon)
  • ½ teaspoon dried parsely (optional)
  • a pinch of salt
  • 1 cup (70g) shredded cabbage or coleslaw mix (or less ✎)
  • ½ medium green onion, sliced (15g | 2 tablespoons)
  • 3-5 pickled jalapeno slices, chopped (optional or to taste)

Tofu Ingredients:
  • 1 serving (85g) pressed extra-firm tofu, sliced pieces (about 3/8 inch [1cm] thick) ✎
  • 1 tablespoon (15ml) Quick & Easy BBQ Sauce or sugar-free BBQ sauce of choice​

​Other Ingredients:
Directions:
  1. If your tofu is not already pressed, you can slice it and leave it to press while you prepare other ingredients.
  2. In a small bowl, whisk together the yogurt, mayonnaise, garlic, parsely, and salt and set this dressing mixture aside.
  3. Make the flatbread as per the recipe directions and prepare the tofu. To prepare the tofu, coat it in the BBQ sauce and air fry it for 10-12 minutes at 400°F [200°C], or until the edges are crispy. (Or, bake it in the oven for about 20 minutes.) You may be able to air fry the tofu alongside the flatbread, depending on the size of your air fryer. If doing so, use the temperature for the flatbread and then once the flatbread is removed, increase the temperature to 400°F [200°C] and air fry the tofu for another 2-4 minutes, or until the edges are crispy.
  4. While these air fry, prepare your cabbage, green onion, and jalapenos and place them in a small mixing bowl. Add the dressing mixture and mix well to coat all the veggies.
  5. To construct the wrap, put the tofu on the bottom, drizzle with the additional ½ tablespoon of BBQ sauce, and top with the slaw mixture. Fold into a wrap/taco. The wrap will be quite full.
  6. Enjoy soon after constructing. ✎
✎ Notes:
  • I'm trying to keep the dressing recipe simple, but if you'd like it more diverse and flavorful, you could: add a little lemon juice, swap the mayonnaise (and even some of the yogurt) with a ranch dressing if you have a vegan keto-friendly one available to you, or replace the parsely with some ranch dressing mix. You could also add other herbs and spices that you like (e.g. dill, garlic powder, onion powder, cumin, paprika, black pepper), or mix some hot sauce and/or the BBQ sauce mentioned in the "Other Ingredients" into the slaw dressing itself.
  • 1 cup of cabbage is quite a bit and the wrap is quite full. If you want a saucier wrap with the BBQ Tofu flavor coming through more, you could reduce the amount of cabbage. This would also reduce the net carbs. 70g cabbage has 3g net carbs.
  • In North America, the weight of packaged tofu is given as pressed weight. I'm not sure if this is the case worldwide. An 85g-serving of extra-firm tofu unpressed weighs about 105-115g. I typically buy House Foods tofu, which comes in a 4-serving block (340g). If I want to use a single serving, I simply eyeball what a quarter of the block is. For this recipe, it was 2 slices of the block (from the shorter side). Some blocks come in blocks that are around 4.5 servings (397g). Personally, I'd just divide this into 4 servings and call it a day. Using pre-drained super-firm high-protein tofu here would also be a great option. I'd use this if it were more readily available to me. Wildwood has a good one.
  • This wrap is best eaten soon after construction because psyllium husk in the Flatbread gets slimy when wet. If left to sit with wet fillings, you may not enjoy the texture of the bread once you get to eating it. 
  • Macros for this recipes are calculated with American national nutritional data (i.e. NCCDB & USDA entries in Cronometer) for all ingredients apart from the yogurt (Alpro Soy No Sugar), tofu (House Foods), BBQ sauce (my own linked recipe), and Air Fryer Flatbread (my own linked recipe).
  • Macro numbers are rounded. Numbers equal to or greater than 10g are rounded to the nearest whole number (e.g. 10g, 11g, 12g, etc.) and numbers below 10g are rounded to the nearest 0.5g (0.5g, 1g, 1.5g ... 9g, 9.5g). Any numbers below 0.5g are given as is (e.g. 0.1g, 0.2g, etc.). Calories are rounded to the nearest multiple of 5.