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    Home » All posts » Heart Healthy Entrees

    Crumbled Tofu Tacos

    Published: Jan 7, 2020 by Laura Yautz

    Jump to Recipe Print Recipe

    Everybody loves tacos! Even in my house, with two small children, tacos are always a winner. Today I'm bringing you this completely plant-based version to add to your weeknight rotation! Crumbled Tofu Tacos are easy, fast, heart healthy, and (best of all) 100% delicious! Taco Tuesday just got better!

    Plate of five tacos in a row, surrounded by taco fixings

    These incredible tacos come together in about 20 minutes, so no more relying on those high sodium fast food tacos with questionable ingredients. Don't be scared by the tofu - lots of people are! But in this recipe, we treat the tofu just like ground turkey, and it doesn't let us down! It turns out saucy and meaty, with just the right amount of kick.

    Serve them with Charred Corn and Poblano Salad, and Salsa Verde!

    These tacos come in around only 300 calories for two of them. That's with guacamole, so if you're leaving that out it will be lower still. The avocado provides some amazing monounsaturated fats (the good-for-your-heart kind!), though, so consider keeping it!

    Here's where my tacos really set themselves apart, though. Two tacos come in at 180mg sodium. One basic soft taco at a certain fast food taco chain packs 500mg of sodium! ONE TACO. Yikes.

    Crumbled Tofu Tacos also boast 10 grams of protein, 23% of your daily value of fiber, and 33% of your daily iron needs. Score!

    Jump to:
    • Ingredients
    • Instructions
    • Substitutions
    • Variations
    • Equipment
    • Storage
    • Top tip
    • FAQ
    • Related
    • Pairing
    • 📖 Recipe
    • Food safety

    Ingredients

    For this recipe, you'll want to make sure you start by making some Salt Free Taco Seasoning. It only takes a few minutes of mixing together spices you already have. Here's what else you'll need:

    Ingredients for tofu tacos.
    • Olive oil
    • Large onion
    • No Added Salt tomato paste
    • Water
    • Salt Free Taco Seasoning
    • Apple Cider Vinegar
    • Firm or extra firm tofu
    • Corn taco shells
    • Guacamole (or mashed avocado)
    • Pickled Onions
    • Other toppings you like

    See recipe card for quantities.

    Instructions

    Delicious crumbled tofu tacos come together lickety split! Here's how:

    Bowl of crumbled tofu.

    Start by crumbling your tofu into a bowl. It should resemble cottage cheese a little.

    Onions sauteing in a skillet

    Sauté the onions.

    Tomato paste added to sauteed onions

    Add the tomato paste, and stir/cook for about a minute.

    Water and spices added to skillet

    Add the water, seasonings, and vinegar, and stir.

    Sauce for crumbled tofu, in a skillet.

    Simmer for a minute until you have a nice thick sauce.

    Add tofu to the skillet, stir to combine, and warm through.

    Add the tofu, and stir to combine everything. Continue to cook a few more minutes until hot throughout.

    Corn tortilla in a skillet.

    Warm your tortillas in a hot pan over medium, low heat.

    Corn tortilla flipped over in the skillet

    Flip after a few minutes, and heat a few minutes more. Remove from heat and repeat with the rest of the tortillas.

    Hint: warming the corn tortillas makes them more pliable and elastic so they won't break apart as easily. Corn tortillas are also low in sodium, and gluten free.

    Substitutions

    We've optimized this taco recipe for heart health. But here are some substitutions (with caveats) you might want to try!

    • Tortilla - if you prefer flour - or any other - tortillas, go for it; read the labels for sodium levels!
    • "Meat" - if you don't want to use tofu, feel free to substitute a pound of ground turkey or chicken - watch for sodium and saturated fat content, and make sure to cook raw meat completely.
    • Taco seasoning - use a commercial taco seasoning. Mrs. Dash has a no added salt one, and there are others on the market as well.

    Variations

    Our tacos are delicious, with a little kick, but not too spicy, so all your family members and guests can enjoy them. Consider trying some of these variations to suit your tastes.

    • Spicy - add a half teaspoon of cayenne pepper when you add the taco seasoning, or simply use a spicy salsa or hot sauce on your taco
    • Deluxe - assemble tacos with lettuce, tomatoes, and olives, along with the recommended toppings
    • Kid friendly - make a DIY taco buffet and allow kids to put their favorite filling into their tacos

    Or try this even faster 5 minute Taco recipe!

    Equipment

    You won't need too much in the way of equipment for our tofu taco recipe. A simple cutting board and knife, a large skillet, and applicated utensils will do!

    Storage

    Leftover tofu taco filling can be stored in an airtight container in the refrigerator for up to 5-7 days.

    You can also freeze it for up to 6 months. If it seems watery when it thaws, simply sauté it in a skillet until the extra water is cooked off.

    Top tip

    Choose the firmest tofu you can find for this recipe. I like Trader Joe's Super Firm tofu, because it's already pressed and it has a very meaty texture. I have used varieties of tofu more widely available, however, and they work well also, as long as they are pressed first.

    FAQ

    How do you press tofu?

    If you purchase tofu that is packed in water, you will want to press it first. Here's how:
    - Get a plate big enough so that the tofu lies completely flat.
    - Line the bottom of the plate with several paper towels to soak up the water, and keep the tofu from sliding around.
    - Place the tofu on the paper towels.
    - Put another paper towel on top of the tofu, followed by another plate.
    - Add something slightly heavy and flat to the top of the plate, making sure the stack is balanced. Note: if the item is too heavy, it will crush your tofu! Something like a skillet or a few cookbooks will work great.
    - Allow the tofu to sit for at least 10 minutes. If you want to let it drain longer, put it in the refrigerator for up to overnight (or the whole day while you're at work).

    Related

    Looking for other recipes like this? Try these:

    • Bowl of chili; overhead shot.
      Low Sodium Chili (Mushroom Chili)
    • Baking pan of lasagna rolls.
      Zucchini Lasagna Rolls (dairy free)
    • Tacos from the top
      5 Minute Weeknight Tacos
    • Two enchiladas on a plate, with cilantro, lime slices, jalapeno slices, and avocado.
      Low Sodium Enchiladas with Black Beans and Sweet Potatoes

    Pairing

    These are my favorite dishes to serve with crumbled tofu tacos:

    • Corn salad in a bowl.
      Charred Corn & Poblano Salad
    • Strawberry Watermelon Agua Fresca
    • Plate of quinoa, garnished with cilantro.
      Cilantro Lime Quinoa
    • Salsa Verde
      Low Sodium Salsa Verde (Tomatillo Salsa)

    📖 Recipe

    Five tacos lined up on a plate, surrounded by fixings.
    5 from 1 vote
    Print

    Crumbled Tofu Tacos

    Everybody loves tacos! This is a quick and completely plant-based version to add to your weeknight rotation! Easy, fast, heart healthy, and (best of all) 100% delicious!

    Course Lunch, Main Course
    Cuisine Mexican
    Diet DiabeticDiet, GlutenFreeDiet, LowLactoseDiet, LowSaltDiet, VeganDiet, VegetarianDiet
    Prep Time 10 minutes
    Cook Time 10 minutes
    Total Time 20 minutes
    Servings 5 people (2 Tacos each)
    Calories 305 kcal
    Author Laura Yautz

    Ingredients

    Taco "Meat"

    • 1 tablespoon Olive Oil
    • ½ Large Onion, chopped
    • 4 tablespoon No Added Salt Tomato Paste
    • ½ cup Water
    • 2 ½ tablespoon No Salt Taco Seasoning
    • 1 ½ tablespoon Apple Cider Vinegar
    • 16 oz Firm or Extra Firm Tofu

    To Assemble

    • 10 Corn Taco or Fajita Shells
    • 1 cup Guacamole (or avocado mashed with lime juice)
    • Pickled Onions
    • Fresh cilantro, sliced jalapeno, lime wedges, salsa, etc.

    Instructions

    Make the Tofu Taco Meat

    1. Heat oil in a large skillet, over medium heat.

    2. Add the onion, and saute until translucent.

    3. While the onion is cooking, crumble the drained and pressed tofu. Use your hands to break it up and crumble it into a texture resembling cottage cheese.

    4. Add the tomato paste, and cook for another minute or two, stirring continuously.

    5. Pour water into skillet, along with taco seasoning and apple cider vinegar. Stir to combine into a thick sauce.

    6. Add the crumbled tofu to the skillet, and stir to combine with sauce. Cook for another few minutes, until hot throughout.

    Assemble the Tacos!

    1. I recommend a few scoops of taco "meat," a couple tablespoons of guacamole, a few pickled onions, a sprinkling of fresh cilantro, jalapeno slices, and a squeeze of lime. Customize as desired!

    Nutrition Facts
    Crumbled Tofu Tacos
    Amount Per Serving (2 tacos)
    Calories 305 Calories from Fat 181
    % Daily Value*
    Fat 20.1g31%
    Saturated Fat 3.7g23%
    Polyunsaturated Fat 5.6g
    Monounsaturated Fat 9.3g
    Sodium 181.3mg8%
    Potassium 561.8mg16%
    Carbohydrates 25.6g9%
    Fiber 5.6g23%
    Sugar 3g3%
    Protein 10.5g21%
    Vitamin A 13.3IU0%
    Vitamin C 8.2mg10%
    Calcium 351.8mg35%
    Iron 6mg33%
    * Percent Daily Values are based on a 2000 calorie diet.

    Food safety

    We HATE food poisoning! These are important tips to avoid it!

    • Cook foods to a minimum temperature of 165 °F (74 °C)
    • Do not use the same utensils on cooked food, that previously touched raw meat
    • Wash hands often, before beginning, between tasks, and after touching hair, face, raw meat, etc.
    • Don't leave food sitting out at room temperature for extended periods
    • Never leave cooking food unattended

    See more guidelines at USDA.gov

    Overhead image of 5 tacos lined up on a plate. Text overlay: Quick and easy plant based tacos; heart healthy

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    Reader Interactions

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      Recipe Rating




    1. Dianna Reynolds says

      January 08, 2020 at 7:34 am

      5 stars
      These look like a winner!! Going to make these.

      Reply

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    Laura Yautz

    Hi, I'm Laura! I’m a Registered Dietitian and I love food and cooking, It’s my passion to help you discover how delicious and easy heart healthy eating can be! I’m glad you’re here! Take a look around. You’re going to LOVE Being Nutritious!

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