Easy High Protein Vegan Tacos

Crispy tacos was my absolute flavour growing up and what I'd always request on my birthday, just full of flavour. These crispy tacos are filled with seasoned vegan mince or tofu crumble, homemade guacamole and fresh salsa. They’re quick, satisfying and give you a good mix of plant protein, fibre and healthy fats.

Ingredients

Serves 1

• 3 crispy taco shells
• 100g vegan mince
  or 150g firm or extra-firm tofu
• ½ onion, finely diced
• Taco seasoning, to taste I use a pre made taco seasonin
• Guacamole - see my homemade guacamole recipe
• Fresh salsa, homemade or shop bought. Choose a salsa with simple ingredients and minimal added oil where possible

If using tofu instead of vegan mince

Drain and press 150g firm tofu, then crumble it into small mince like pieces with your hands or a fork. Add a little olive oil and mix in to stop it burning.

Spread the tofu over a lined baking tray and roast at 200°C / 180°C fan for around 15–20 minutes, stirring halfway through, until it starts to turn golden and slightly crisp around the edges.

This gives the tofu a firmer, more satisfying texture before adding it to the tacos.

Method

1. Heat the crispy taco shells in the oven according to the packet instructions. I like to give them a few minutes in the oven so they are really crunchy.
2. Add the diced onion to a frying pan with a small splash of water or oil and cook until softened.
3. Add 100g vegan mince and cook according to the packet instructions. If using the roasted tofu crumble, add it to the pan once the onions have softened.
4. Add your taco seasoning and stir everything together until evenly coated.
5. Fill each taco shell with the mince or tofu mixture.
6. Add homemade guacamole and salsa.
7. Serve immediately while the shells are still crisp.

Affiliate link, I may earn a small commission at no extra cost to you.

Why these tacos are good for you

These tacos are a nice example of a meal that feels fun and comforting while still giving you plenty nutritionally.

The vegan mince or tofu provides plant protein, which helps make the meal more filling and supports muscle maintenance and recovery.

The avocado in the guacamole provides unsaturated fats, alongside fibre and nutrients including folate and potassium.

The onion, avocado, salsa and tofu or plant based mince all contribute fibre, particularly if you use a higher fibre mince. Fibre supports digestive health and helps meals feel more satisfying. Salsa is a fantastic way to add flavour and very low in calories. If you wanted to up the fibre some more you could add some ready made refried beans.

You’re also getting plenty of plants in one meal without it feeling like a stereotypical “healthy” dinner.

Approximate macros for 3 tacos

Using 100g vegan mince, 3 taco shells, ½ onion, around ½ an avocado and salsa, you’re looking at roughly:

500–550 calories | 25–30g protein | 45–50g carbohydrates | 22–27g fat | around 10–13g fibre

 

These taco stands are such a handy little addition for taco night. Crispy shells always seem to topple over just as you’re filling them, so the stand keeps everything upright while you load them with your favourite fillings — then you can sit down and actually enjoy them without the mess.

Shop the taco stands here →

Affiliate link, I may earn a small commission at no extra cost to you.