30 Minute Crumbled Tofu Vegan Tacos

Did someone say tacos?? These incredible crumbled tofu vegan tacos are SO easy to make because the tofu crumbles are hands off, baked on a sheet pan for the perfect texture. They’re low FODMAP thanks to an easy homemade taco seasoning blend, high in protein and make a great vegan taco salad too.

If there is one meal that is always a hit in this house, it’s tacos. And while I love dreaming up all kinds of fun, creative vegan tacos … I have to admit, my kids prefer “fake meat” tacos to ones made with vegetables or black beans. So, I have been on a mission to create a wholesome tofu taco meat that my kids like as much as the store bought kind. 

As a plant-based dietitian, I want the world to eat more tofu. Tofu is such an incredible plant-based protein – with more than 10 grams of protein per half cup – plus it’s a low FODMAP vegan option for those with sensitive tummies. Which is why I used a lot of tofu in my gut health cookbook, Good For Your Gut. It makes it easy to keep your protein up on the low FODMAP diet.

I think these amazing crumbled tofu tacos will have you jumping on the tofu wagon too. 

They’ve got a nostalgic Tex Mex taco kit vibe if you serve them with grated vegan cheese and salsa. And if you’re looking for an upgrade, I’m sharing an easy pickled jalapeno slaw and spicy mayo drizzle that comes together so fast that you’ll even have the kitchen cleaned up by the time the crumbles pop out of the oven.

A couple of tips to help you ace these crumbled tofu tacos

Tacos. From scratch. In 30 minutes? Yep, that was not a typo. In fact, by the time the tofu crumbles come out of the oven, the table will be set and the kitchen will be tidy.

Bonus: you don’t need a lot of ingredients. Just 5 ingredients for the tofu crumbles, plus tortillas and your favourite toppings (if you wanna go all out, may I suggest a delicious jalapeno slaw and spicy mayo drizzle??)

If you’ve never done tofu in the oven before, making the tofu crumbles in the oven accomplishes two feats: one, it makes this recipe more hands off and two, the tofu gets dried out and crunchy/chewy in a way you just can’t do on the stovetop without accidentally burning it (I speak from experience).

Want a restaurant-style upgrade? Grill your tortillas before serving. Heat tortillas over medium until browned in spots, watching over them like a hawk, perhaps 1-2 minutes a side. Keep them warm in a tortilla warmer.

Feeling a vegan taco salad instead?

By accident, I discovered that this recipe makes a killer taco salad. The slaw recipe as written makes enough for 1 serving of salad. So if you want to serve 4, just quadruple the slaw recipe: 8 cups slaw, 2 cups cilantro, 1 cup jalapeños etc…

To assemble a crumbled tofu taco salad, use slaw as the base, add the tofu crumbles, drizzle with spicy mayo and – this is the kicker – crush a handful of tortilla chips over the salad. A handful of my spicy pepitas is delicious too.

Tips, Tricks and Substitutions

• The slaw, sauce and tofu crumbles will keep well in the fridge, stored separately in airtight containers, for up to 4 days.
• You can absolutely serve these crumbled tofu tacos with any of your favourite fixings, from straight up salsa and vegan sour cream to roasted veggies. Want to switch up the sauce? Try a cashew cream drizzle or avocado sauce (not low FODMAP)!
• These tacos aren’t too spicy on purpose…because that can be irritating to sensitive guts…but if you are here for the spice, be sure to increase the hot sauce as much as you dare!

More delicious vegan tacos and burritos

• Crispy Vegan Brussels Sprouts Tacos
• 10 Minute Mexican Tostadas with Black Beans and Squash
• Healthy Vegan Black Bean Breakfast Burrito
• Spicy Kimchi Tacos with Smashed Chickpea