If you’re searching for meatless dinner ideas, try this easy and flavorful vegan Cauliflower Tacos recipe. It’s simple to make and perfect for customizing with your favorite toppings.
Goal: Eat more plant-based meals.
Easiest way to reach that goal: eat more tacos.
Who’s with me? Even the most devoted meat eaters rarely complain when it’s taco night.
Cauliflower makes an excellent stand-in for beef in this recipe. It provides texture and soaks up seasoning beautifully.
Worried about protein? Don’t stress. Most people already meet their daily protein needs through a variety of foods, and this meal contributes protein along with plenty of nutrients from vegetables and seeds.
The cauliflower is pulsed in a food processor (or chopped by hand) with sunflower seeds for added texture and heartiness, then cooked with onion, tomato sauce, and taco seasoning until saucy and well flavored.
Top the filling with your favorite garnishes for a satisfying vegan, gluten-free taco that’s full of flavor. These tacos pair nicely with a bright salsa or a creamy avocado topping.
Please let me know if you try this — I’d love to hear what your family thinks.
How to Make this Cauliflower Tacos Recipe
Cauliflower Tacos Recipe
5 from 1 review
- Author: Maryea Flaherty | Happy Healthy Mama
- Total Time: 30 minutes
- Yield: 4 servings
Description
Vegan, gluten-free, and quick to prepare — these Cauliflower Tacos are loaded with flavor and ready for all your favorite toppings.
Ingredients
For the Cauliflower Filling
- 20 ounces cauliflower florets
- 1/2 cup sunflower seeds
- 2 teaspoons avocado oil
- 1/2 large onion, finely diced
- 3/4 cup tomato sauce
- 1/4 cup water
- 3 tablespoons taco seasoning
For the Tacos
- 12 hard corn taco shells
Optional Toppings
- Shredded lettuce
- Tomatoes
- Cilantro
- Guacamole or sliced avocado
- Dairy or non-dairy shredded cheese
Instructions
- Pulse the cauliflower florets and sunflower seeds in a food processor until diced but not mushy. Alternatively, finely chop by hand.
- Heat the oil in a large skillet over medium heat. Add the diced onion and cook until softened, about 5 minutes.
- Add the cauliflower mixture to the skillet and sauté for about 5 minutes, stirring occasionally.
- Stir in the tomato sauce, water, and taco seasoning. Bring to a simmer and cook for 5 more minutes until flavors meld and the mixture is heated through.
- Warm the taco shells according to package directions.
- Assemble tacos by spooning the cauliflower filling into shells and adding desired toppings. Serve immediately.
Notes
*Some product links in the original recipe were affiliate links.
**Nutritional information covers the filling and taco shells only; toppings will change values.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: dinner recipes
- Method: stovetop
- Cuisine: vegan
Nutrition
- Serving Size: 3 tacos
- Calories: 372
- Sugar: 5.9 grams
- Fat: 14.3 grams
- Saturated Fat: 1.7 grams
- Carbohydrates: 54.9 grams
- Fiber: 10.7 grams
- Protein: 11.1 grams