Za’atar Mediterranean Tofu Wrap

Stuffed with arugula, spinach, sun-dried tomatoes, feta cheese, tzatziki sauce and crispy baked za’atar tofu, this Mediterranean Tofu Wrap is sure to satisfy any lover of Mediterranean food!

mediterranean tofu wraps stacked

I love using tofu as a way to change up my protein sources! I used to think tofu was “boring” but realized I wasn’t cooking with it correctly!

How to Cook with Tofu

Tofu is soaked in water, so we have to squeeze out as much water as possible before cooking with it.

Think of tofu as a sponge. It picks up the flavor of whatever you marinate it in or dish you build with it. In order for tofu to absorb flavors, it needs help releasing water. Once the water is released, there’ll be room for it to soak up the new flavors!

Mediterranean Tofu

In this tofu recipe, we have za’atar as the main flavor. Ever heard of za’atar? It’s a Middle Eastern spice mix of thyme, sesame seeds, sumac and salt and one of my favorite ways to add an earthy, nutty flavor to dishes.

I love Mediterranean food and za’atar is a spice mix that can go on almost anything! Salmon, chicken, fries, avocado toast – you name it!

Breaded Tofu Ingredients

  • Extra Firm Tofu: Firm and extra firm tofu are the most compact and hold up well for baking, sauteing or frying.
  • Plain Bread Crumbs: I use plain bread crumbs so I can add my own seasonings, but you could experiment with flavored bread crumbs!
  • Olive Oil: Olive oil coats the tofu cubes before rolling them in the seasonings.
  • Za’atar:The star of the recipe! Za’atar consists of thyme, sesame seeds, sumac and salt.
  • Ground Flax Seed: The flaxseed enhances the nutty flavor from the sesame of the za’atar and adds some omega 3 fatty acids!
  • Garlic Powder: Garlic is almost always a must in my opinion!
  • Salt: Just a little more than what’s in the za’atar helps enhance the seasoning’s flavor.
zaatar, ground flax seed and breadcrumbs in a bowl

How to Get Water out of Tofu

  • Drain the water from the package
  • Cut the tofu into about 1 inch thick slabs
  • Use a cutting board or something solid and lay kitchen towels or paper towels over it
  • Lay the slabs of tofu side by side on top of the towels or paper towels
two tofu slabs releasing water onto a towel resting on a cutting board
  • Place another layer of paper towels or kitchen towels over the tofu
  • Put another solid surface like a cutting board on top of the tofu
  • Add weight to compress the tofu and release the water. I use my old college textbooks, but you could also put canned goods or anything else that adds extra weight!
tofu being pressed by textbook on a cutting board
Notice a little doggie face in the background in the left corner? Guess Daisy’s interested in some tofu!
  • Wait at least 15 mins up to 30 minutes to allow the water to be released
  • Cut the tofu into 1 inch cubes!
  • Coat tofu in olive oil
  • Roll the tofu in the seasonings
seasoned za'atar tofu cubes laying on oven pan ready for baking

I really like to pack the seasonings onto the tofu by pressing the tofu into the seasoning. The more seasoning on the tofu, the crispier it’ll become!

Making the Wraps

This wrap is full of Mediterranean flavor! I use whole wheat wraps, arugula, spinach, sun dried-tomatoes, feta cheese, tzatziki sauce and of course the delish za’atar tofu!

Add an extra sprinkle of za’atar on your wrap for extra flavor. If you’re looking for a vegetarian or plant based option to a gyro, this is it!

open wrap with zaatar tofu cubes, feta cheese, spinach and sun-dried tomatoes

Need some other lunch ideas? My zesty minty quinoa salad or red lentil pasta salad are easy plant based dishes – great for meal prep and super delish!

Other tasty za’atar recipes include za’atar fries and za’atar bagels!

three zaatar tofu wraps stacked as a pyramid

Za’atar Mediterranean Tofu Wrap

Mediterranean inspired Za’atar Tofu Wrap is stuffed with arugula, sun dried-tomatoes, feta cheese, tzatziki and za’atar tofu – an easy, vegetarian lunch!
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Prep Time: 30 minutes
Cook Time: 30 minutes
Total Time: 1 hour
Servings: 4 wraps


For the Za'atar Tofu

  • 1 pound firm or extra firm tofu
  • 2 tablespoons olive oil
  • 1/3 cup plain bread crumbs
  • 1/4 cup za'atar
  • 2 tablespoons ground flax seed
  • 1 teaspoon garlic powder
  • 1/2 teaspoon salt

For the Wraps

  • 1 whole wheat wrap
  • 3/4 cup za'atar tofu
  • 1 handful spinach and arugula
  • 2 tablespoons tzatziki sauce
  • 2 tablespoons crumbled feta cheese
  • 2 teaspoons chopped sun-dried tomatoes in oil


For the Za'atar Tofu

  • Preheat the oven to 400 degrees.
  • Drain the water from the tofu package.
  • Cut the tofu into about 1 inch thick slabs.
  • Use a cutting board or something solid, lay kitchen towels or paper towels over the surface and lay the tofu on top.
  • Place another layer of paper towels or kitchen towels over the tofu. Apply pressure with something heavy like textbooks or another cutting board with canned goods on top. Wait 15-30 minutes to release as much water as possible.
  • Cut the tofu into 1 inch cubes and place in bowl to evenly coat with olive oil.
  • Mix the dry ingredients in a bowl and coat the tofu cubes in the seasoning.
  • Place tofu on a nonstick pan and bake for 30 minutes or until golden brown and crispy, flipping halfway to evenly bake them!

For the Wraps

  • Spread 2 tablespoons of tzatziki sauce on each wrap.
  • Sprinkle a handful of spinach and arugula on top of the tzatziki sauce.
  • Place 3/4 cup of the baked za'atar tofu on each wrap.
  • Sprinkle 2 teaspoons of the chopped sun-dried tomatoes and 2 tablespoons of crumbled feta cheese.
  • Add an extra dash of za'atar and roll like a burrito – enjoy!


  1. I press the tofu in the seasoning to really help it pick up the spices and bread crumbs. Gently mixing it in the seasonings will just lightly coat the tofu.
  2. Sun-dried tomatoes not in oil could be used as a substitute if needed.
  3. I highly recommend a good quality tzatziki! One made with Greek yogurt and not sour cream is key!


Calories: 308kcal | Carbohydrates: 32g | Protein: 14g | Fat: 16g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 6g | Cholesterol: 10mg | Sodium: 613mg | Potassium: 459mg | Fiber: 8g | Sugar: 3g | Vitamin A: 1312IU | Vitamin C: 10mg | Calcium: 365mg | Iron: 21mg

(Nutrition values are calculated by third-party software and an estimate that can vary based on product brands and cooking methods.)

Course: Main Course
Cuisine: Mediterranean
Keyword: breaded tofu, baked tofu
Tried this recipe? I love seeing your creations!Mention @monicanedeff.rdn or tag #monicanedeff so I can share them with the community!

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