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Tofu Tacos
Prep Time
10 mins
Cook Time
10 mins
Total Time
20 mins

This is the perfect recipe to introduce tofu to someone who is hesitant to try this plant-based protein! These tacos are flavorful, taste like meat, and can be prepared in no time!

Course: Dinner, Lunch, Main Course, Main Entrée
Cuisine: Mexican
Keyword: Budget-Friendly, dairy-free, Easy, Healthy, Nut-Free, plant-based
Servings: 2
  • 350 g extra firm tofu
  • 1/4 cup tomato sauce
  • 2 tbsp low sodium soy sauce
  • 2 tsp chili powder
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp cumin
  • 2 tbsp canola oil
  • 4-6 medium whole wheat soft tortillas
  • lettuce, salsa, red onions, avocado, cilantro, lime juice, optional
  1. Combine the soy sauce, tomato sauce, chili powder, garlic powder, onion powder and cumin, and stir until well-combined. Set aside.

  2. Heat canola oil in a non-stick pan on medium high. Use your hands to crumble the tofu and add to the pan. Cook, stirring occasionally, until the tofu is dry and slightly browned, about 6 minutes.

  3. Add the sauce mixture to the pan, mix evenly and cook for another 1 to 2 minutes. 

  4. Fill the tortillas with the tofu, lettuce, salsa, onion, avocado, cilantro and lime juice.

Recipe Notes

The taco filling will keep in the fridge for up to 3-4 days. 


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Have Questions? Contact Heïdi!

Heïdi Boilard, Msc, RD

Sports Dietitian