Meat Free Taco Recipes from Dietitians
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Tacos are (or should be) a part of everyone’s diet and are a super quick weeknight meal. There are so many creative things to put on a taco, which is why I’ve rounded up 30+ delicious and unique taco recipes from dietitians. With so many options to choose from, taco night will be tastier than ever! To expand your palates and increase your intake of plants, I’ve included mainly meat free taco recipes, along with a few fish and shrimp options. Vegetarian and vegan options are labeled in the recipe title in parenthesis, though note that many of the vegetarian recipes can be made vegan by simply eliminating or swapping the cheese out if needed. All of these recipes are quick and easy to throw together, but if you have more time and are feelin’ adventurous, you can even make your own tortillas.
Meat Free Taco Recipes
While many traditional taco recipes are meat-based, there are plenty of satisfying vegan and vegetarian taco toppings and fillings to choose from! This section is divided into five subcategories: tofu and tempeh taco recipes, lentil taco recipes, bean taco recipes, vegetable taco recipes, and breakfast taco recipes. The added benefit of these plant-based options is they provide more fiber and prebiotics than your average taco recipe, which helps support a healthy gut.
Tofu & Tempeh Tacos
Easy Tempeh Fajitas (Vegan)
With bold flavors and filling ingredients that come together in under 10 minutes, these easy tempeh fajitas will be a part of your staple recipe rotation!
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One Pan Tempeh Tacos (Vegan)
Another delicious take on tempeh tacos, this recipe from fellow dietitians Natalie Martin and Lexie Staten, owners of Wholly Plants, incorporates leftover cooked grains and optional red cabbage shells for added crunch.
Grilled Tofu Tacos with Roasted Jalapeño Lime Sauce (Vegan)
Fellow dietitian Catherine Brown’s roasted jalapeño lime sauce pairs perfectly with grilled or baked tofu and veggies on a taco!
Lentil Tacos
Lentil Cauliflower Tacos (Vegan)
This simple plant-based recipe from fellow dietitan Emily Cooper, owner of Sinful Nutrition, is full of fiber, protein, veggies, and flavor!
6-Ingredient Easy Lentil Tacos (Vegan)
With just 6 ingredients, this recipe from fellow dietitian Chelsey Amer makes for a satisfying and quick weeknight dinner.
Easy Lentil Taco Meat (Vegan)
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Bean Tacos
Roasted Cauliflower and White Bean Tacos (Vegetarian)
With a creamy avocado sauce and a charred cauliflower and white bean filling, this recipe from fellow dietitian Jenny Shea Rawn is a delicious vegetarian option.
Jackfruit and Pinto Bean Tacos (Vegan)
The meaty texture of jackfruit pairs with pinto beans in this vegan taco recipe from fellow dietitian Karla Moreno-Bryce.
Black Bean and Kale Tacos (Vegan)
Kale adds extra texture and fiber to these black bean tacos from fellow dietitian Meme Inge, owner of Living Well Kitchen.
Black Bean Tacos with Coconut Lime Crema (Vegetarian)
Fellow dietitian Edwina Clark’s black bean taco recipe features a mouth-watering coconut lime crema atop a bean & tomato filling.
Bean and Walnut Tacos (Vegan)
Walnuts add omega 3’s and crunch to this easy bean taco recipe from fellow dietitian Natalie Rizzo, founder at Greenletes.
Basic Black Bean Tacos (Vegan)
These spicy-but-not-too-much black bean and veggie tacos come together in one pan for an easy plant-powered meal!
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Vegetable Tacos
Spicy Hummus Veggie Tacos (Vegan)
With a layer of creamy hummus and plenty of roasted veggies, these creative tacos from fellow dietitian Sharon Palmer are an excellent source of fiber.
Roasted Brussels Sprout Tacos (Vegetarian)
Fellow dietitian Kim Hoban’s unique & delicious veggie tacos feature a creamy garlicky black bean spread and crispy Brussel sprouts.
5 Ingredient Mushroom Tacos (Vegan)
Fellow RD Chelsey Amer’s mushroom tacos offer a hearty texture and umami flavor that will satisfy vegans and meat-lovers alike.
Roasted Cauliflower Chickpea Tacos (Vegetarian)
This Mediterranean-style take on tacos from fellow RD Sarah Schlichter at Bucket List Tummy uses pita as the base with crunchy chickpeas, veggies, and a creamy yogurt sauce as the filling.
Breakfast Tacos
Chimichurri Potato Breakfast Tacos (Vegetarian)
These breakfast tacos from from fellow dietitian Cara Harbstreet of Street Smart Nutrition are filled with a satisfying balance of protein, carbs, and fat to start your day, plus a drizzle of chimichurri sauce.
Scrambled Tofu Breakfast Tacos (Vegan)
Scrambled tofu serves as an alternative to eggs in this vegan breakfast taco recipe from fellow RDs and owners of Wholly Plants Natalie Martin and Lexie Staten.
Apple Pie Breakfast Tacos (Vegetarian)
On the sweeter side of things, these apple pie inspired tacos with a creamy cottage cheese sauce from fellow RD Lauren Harris-Pincus are a convenient breakfast or snack.
Fruit-Filled Breakfast Tacos with Pistachios (Vegetarian)
Amy Gorin, RD combines savory and sweet in these fruit-filled breakfast tacos with pistachios.
Pescatarian Taco Recipes
For those of you who eat seafood, we’ve rounded up a few fish and shrimp taco recipes below. These are a great source of omega 3 fatty acids and incorporate various types of produce and other toppings for additional nutrients and flavor!
Fish Tacos
Blackened Salmon Tacos with Corn & Avocado Salsa
These salmon tacos with charred corn, avocado salsa, and cotija cheese from Karman Meyer, RD are delicious any day of the week.
Blackened Salmon Tacos with Pineapple Salsa
Fellow dietitian and owner of Lively Table Kaleigh McMordie tops blackened salmon with a sweet and spicy pineapple salsa in this flavorful taco recipe.
Lobster Tacos with Warm Scallion Butter
Two of the finer things in life come together in this lobster taco recipe from Jenny Shea Rawn, RD.
Baked Cod Fish Tacos
With homemade guac and fresh cod, this recipe from fellow dietitian Jodi Danen at Create Kids Club is a family-friendly option that’s packed with healthy mono- and poly-unsaturated fats.
Easy Salmon Tacos
Ready in under 20 minutes, these salmon tacos with coconut-lime crema from Edwina Clark, RD are an easy and nutrient-dense weeknight meal.
Fish Tacos with Citrus Salsa
With a zesty citrus salsa and baked tilapia, fellow dietitian Jessica Levinson’s fish taco recipe offers the perfect balance of savory and sweet.
Shrimp Tacos
Cajun Shrimp and Fish Tacos
Cajun seasoning adds a kick to these classic shrimp tacos from fellow dietitian Andy Mathis of Beautiful Eats & Things.
Shrimp Tacos with Creamy Chipotle Sauce
These satisfying shimp tacos from Kelli Shallal, RD and owner of Hungry Hobby, are drizzled with a creamy cilantro sauce and come together in just 15 minutes.
Spicy Shrimp Tacos
Another recipe with some heat to it, fellow RD Megan Byrd aka The Oregon Dietitian’s spicy shrimp tacos are topped with a creamy cilantro sauce plus avocado and cabbage.
Meat Free Taco Salads, Casseroles & Burgers
Who says a taco needs to be in a tortilla? Check out these three bonus recipes for other delicious ways to use common taco ingredients and seasonings.
Chipotle Chickpea Taco Salad (Vegan)
With a refreshing avocado cucumber dressing and crispy seasoned chickpeas, this vegan taco salad recipe from Marisa Moore, RD is filling and flavorful.
Lentil Taco Burgers (Vegan)
These lentil taco burgers are similar to my lentil taco filling, but offer an easier way to both prep tacos and to eat tacos on the go!
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Potato Taco Bake (Vegan)
This vegan potato taco casserole is packed with nutrients to fuel athletes and active individuals – plus, it’s great for meal prep!
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Not enough meat free taco recipes for you?
Chef and dietitian Sara Haas has a cookbook with over 100 taco recipes! It’s appropriately named “Taco Taco Taco!” and even has dessert taco recipes, too!
Comment with your favorite type of tacos below!
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