These hearty vegetable tofu tacos are easy to make and loaded with perfectly roasted cauliflower, meaty mushrooms, sweet bell peppers, taco-seasoned crumbled tofu, and creamy avocado! This ultra-satisfying, low-carb meal will fill you up but keep you feeling light! Vegan & gluten-free.
*This recipe was originally posted on 1/8/17 but I updated it with new pictures and better recipe instructions on 7/13/19.
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These roasted vegetable vegan tofu tacos are the ultimate low-carb meal! The best part is that they don’t taste like they are low-carb tacos at all and they really will fill you up!
The flavor and texture of the crumbled tofu taste so much like ground beef that this dinner will please vegans and meat-eaters alike. The tacos are stuffed to the brim with roasted taco-seasoned vegetables, crumbled tofu, butter lettuce, and creamy slices of avocado– it’s so delicious!
These low-carb vegan tofu tacos are perfect for you if you’re watching your carbs or if you just want an easy way to work more vegetables into your diet. Switch up your Taco Tuesday dinner with these veggie-heavy tacos for a delicious meal! BTW leftovers make a delicious breakfast or lunch taco too!
How to Make Tofu Tacos – Step by Step Instructions
Begin by pressing the tofu in a tofu press for one hour (photo 1). This is the tofu press that I use and love!
Next, pre-heat the oven to 400 degrees. Arrange the cauliflower florets, sliced mushrooms, and sliced bell peppers on two large baking trays that are lined with parchment paper or silicone mats (for easy clean up).
Drizzle olive oil (or vegetable broth) over the vegetables and toss to coat each piece. Sprinkle 1 tsp of chili powder, 1 tsp of cumin, 1 tsp of garlic powder, 1 tsp of onion powder, salt, and pepper over the vegetables and toss it to coat one more time (photo 2).
Roast the vegetables for 30 minutes or until they are tender and the tips of the cauliflower florets are lightly browned and a little crispy.
While the vegetables are roasting, saute the diced onion in olive oil (or vegetable broth) until translucent, about 8-10 minutes (photo 3).
Add the minced garlic, tomato paste, and vegan Worcestershire sauce, stir it together, and let it cook for 2 minutes (photo 4).
Push the onion mixture to one side of the pan and put the block of pressed tofu on the other side of the pan. Use a wooden spoon to break the tofu up into crumbles. Sprinkle 1 tbsp of chili powder, 1 tsp of smoked paprika, 1 tsp of cumin, 1/4 tsp salt and 1/8 tsp black pepper to taste over the tofu (photo 5).
Mix it to coat the tofu in the dry seasonings and then stir everything in the pan together and let it cook for 10 minutes (photo 6).
The vegetables should be done roasting around the same time that the tofu taco meat filling is done cooking. Build your tacos with a low-carb vegan wrap, fresh greens, a scoop of the tofu crumbles, a hearty helping of roasted vegetables, avocado slices, and hot sauce or avocado chipotle sauce.
What is a Vegan Substitute for Ground Beef?
Many Mexican-inspired taco recipes call for ground beef (or chicken) but since this is a vegan taco recipe, I used crumbled tofu taco meat instead of ground beef. If you’re not a fan of tofu, try this vegan chipotle-seasoned walnut quinoa taco meat recipe instead.
How Do You Freeze Tofu For Texture?
Freezing the tofu before cooking it is 100% optional for this recipe but it does give the tofu great texture. Freezing the tofu makes the tofu lighter, drier, and more meat-like.
If you’d like to try freezing tofu, there are a few ways you can do it (read this article for more information about how to freeze tofu + the benefits of doing so). After testing multiple techniques, this is is how I freeze tofu because I think it’s the easiest method that yields the best results:
- Buy packaged tofu that’s soaking in liquid and put the whole package right into the freezer. Let it freeze for at least 24 hours.
- When you’re ready to cook the tofu, remove the tofu from the freezer and put it into the fridge still in the package to thaw for at least 2-3 hours.
- Once it’s fully defrosted, remove the tofu from the package and press it using a tofu press. You’ll be amazed at the difference in texture! I especially like to freeze tofu first when I plan on making tofu scramble!
However, if you forget to freeze the tofu, don’t have time to do it, or just don’t want to do it, then that’s completely fine too. I make tacos all the time with pressed tofu that hasn’t been previously frozen. No biggie, it still tastes great.
What Can I Use Instead of Tofu?
If you don’t want to use tofu in this tofu taco recipe, you could substitute crumbled tempeh, green lentils, brown lentils, french lentils, black beans, pinto beans, kidney beans, or chickpeas. However, beans are not low-carb so if that’s what you’re looking for then your next best option to use is canned jackfruit.
What Type Of Tortillas Should You Use?
It really depends on your dietary preference. If you’re trying to watch your carb intake then I recommend that you try these low-carb raw spinach wraps, these coconut wraps, or you can just use butter lettuce as a wrap. If you’re not watching your carbs and you’re not gluten-free then these Ezekial wraps are delicious.
Is This Tofu Taco Recipe Vegan Keto-Friendly?
These tofu tacos are the ultimate super-satisfying vegan keto-friendly recipe! The taco filling is made of roasted cauliflower, bell peppers, mushrooms, onions, tofu, garlic, lettuce, and avocado. All of the vegetables used are extremely low-carb, the tofu is your source of plant-based protein, and the avocado provides a bit of healthy fat.
Want more vegan keto recipes? Check out this list of 27 Delicious Vegan Keto Recipes!
Is This Tofu Taco Recipe Gluten-Free?
Yes, the filling for the tacos is naturally gluten-free. The only way it wouldn’t be gluten-free is if you used flour tortillas. My favorite vegan low-carb GF tortilla option to use are these raw spinach wraps or these coconut wraps.
Notes & Substitutions
- These tofu tacos taste best if you use pressed and drained firm or extra firm tofu.
- Use low-carb vegan wraps to keep these tofu tacos low-carb.
- If you don’t want the big chunks of roasted cauliflower, you could use cauliflower rice instead. Add the raw or frozen cauliflower rice to the pan after you crumble the tofu and then let it all cook together.
- If you want to add more toppings, you could also add thinly sliced cabbage, green onions, and cilantro.
- The leftover crumbled tofu and roasted vegetables make a delicious tofu scramble for breakfast!
- Store the leftover tofu and roasted vegetables in separate containers in the fridge for up to 3-5 days.
Tips to Make the Best Tofu Tacos
- (Optional) If you have time, freeze the block of tofu for 24 hours and then defrost it before you press, drain, and cook it to get the best meat-like texture.
- Whether you freeze the tofu or not, you must press and drain the tofu before cooking it. Squishy or wet tofu does not taste very good.
- Use two pans to roast all of the vegetables so they have space to roast and not just steam if the pan is too crowded.
- Don’t overcook the roasted vegetables. You want these tacos to have lots of texture!
- We like the tofu tacos drizzled with some type of sauce. You could try this homemade avocado chipotle sauce or your favorite hot sauce (we love Sprout’s organic red or green sriracha sauce!)
More Vegan Taco Recipes That You’ll Love!
Bomb Ass Buffalo Cauliflower Tacos
Sweet Potato Black Bean Burritos
BEST EVER Jackfruit Enchiladas
Vegan Roasted Cauliflower Tofu Tacos
Equipment
- Tofu Press
- (2) Baking Trays
Ingredients
Roasted Vegetables -
- 1 medium head of cauliflower (florets removed)
- 1/2 lb cremini mushrooms sliced
- 2 medium bell pepper sliced
- 1 tbsp olive oil (or vegetable broth)
- 1 tsp chili powder
- 1 tsp cumin
- 1 tsp onion powder
- 1 tsp garlic powder
- 1 tsp smoked paprika
- sea salt and pepper to taste
Crumbled Tofu -
- 1 package extra-firm tofu (pressed and drained)
- 1 tbsp olive oil (or 2-3 tbsp vegetable broth)
- 1 medium red onion diced
- 3 garlic cloves minced
- 1 tbsp tomato paste (I love this brand because it's organic and in a glass jar so it's easy to store leftovers in the fridge!)
- 1 tbsp vegan Worcestershire sauce
- 1 tbsp chili powder
- 1 tsp smoked paprika
- 1 tsp cumin
- 1/4 tsp sea salt
- 1/8 tsp black pepper
Taco Toppings + Wraps -
- low-carb tortillas or lettuce wraps (see the notes for low-carb and GF tortilla options)
- butter lettuce (or kale, arugula, or mixed greens)
- 1 avocado sliced
- hot sauce (or avocado chipotle sauce)
Instructions
- (Optional) Freeze the tofu for 24 hours and then let it defrost overnight in the fridge. Whether you freeze the tofu or not, the next step is mandatory.
- Press the tofu (in a tofu press) to remove excess liquid for one hour before cooking it.
Roasted Vegetables -
- Preheat the oven to 400 degrees.
- Arrange the cauliflower florets, sliced mushrooms, and sliced bell pepper on two silicone-lined trays.
- Drizzle 1 tbsp of olive oil (or 2-3 tbsp vegetable broth), chili powder, cumin, onion powder, smoked paprika, garlic powder, sea salt, and black pepper over the vegetables and toss to coat evenly. Bake for 30 minutes, or until everything is tender and the tips of the cauliflower florets are lightly browned.
Crumbled Tofu -
- While the vegetables are roasting, saute the diced red onion in 1 tbsp of olive oil (or 2-3 tbsp of vegetable broth) in a large skillet over medium heat until they're translucent (for about 10 minutes).
- Next, add the minced garlic, tomato paste, and vegan Worcestershire sauce, and let it cook for 2 additional minutes.
- Push everything to one side of the pan and add the block of pressed tofu to the other side of the pan. Use a wooden spoon to break the tofu up. The texture and size should resemble ground beef crumbles.
- Once you've finished breaking up the tofu, sprinkle chili powder, smoked paprika, cumin, salt, and pepper over the tofu. Stir the tofu around to coat it in the seasonings and then mix everything in the pan together. Reduce the heat to medium-low and let the tofu mixture cook for 10 minutes, stirring occasionally.
- The vegetables should be done roasting around the same time that the tofu mixture is ready. Build your tacos with low-carb wraps or lettuce cups, fresh greens, tofu crumbles, roasted vegetables, avocado, and hot sauce!
Notes
- (Optional) If you have time, freeze the block of tofu for 24 hours and then defrost it before you press, drain, and cook it to get the best meat-like texture.
- Whether you freeze the tofu or not, you still have to press and drain the tofu before cooking it. Squishy or wet tofu does not taste very good.
- Use two pans to roast all of the vegetables so they have space to roast and not just steam if the pan is too crowded.
- Don't overcook the roasted vegetables. You want these tacos to have lots of texture!
- We like the tofu tacos drizzled with some type of sauce. You could try this homemade avocado chipotle sauce or your favorite hot sauce (we love Sprout's organic red or green sriracha sauce!)
- Store the leftover tofu and roasted vegetables in separate containers in the fridge for up to 3-5 days.
