This Cauliflower Tacos Recipe are made with cauliflower, peppers, onion, soy sauce, sesame seeds, served on tortillas and garnished with cilantro and avocado slices.
I’ve always loved cauliflower, but lately my obsession has reached new heights. This Cauliflower Tacos dish is the most delicious taco vegetarian dish. These tacos take 30 minutes total to make. You will impress your family and friends by making this, it is a definite crowd pleaser!
This dish is a perfect healthy, satisfying weeknight meal and requires minimal time to cook. The cauliflower could be roasted in the oven instead if you prefer the crispiness. Personally, I like to sauté the vegetables on the stovetop. This dish lasts up to 1 week in the refrigerator. I recommend making ahead of time to enjoy throughout the week.
I find cauliflower recipes are often bland and the cooking times are drastically inadequate, however this recipe is not the case. The cauliflower is so tender and flavorful. I do recommend cutting the florets into small pieces to make it easier to eat as a taco.
- What are Cauliflower Tacos?
- Why you will love this recipe
- Cauliflower Tacos Recipe Ingredients
- How to make Cauliflower Tacos
- Best way to warm a tortilla
- What to serve with Cauliflower Tacos
- Cauliflower Tacos Recipe Variations
- How to store Cauliflower Tacos
- Cauliflower Tacos Recipe Top tips
- Cauliflower Tacos Recipe
- Food safety
What are Cauliflower Tacos?
Cauliflower tacos are a delicious and popular vegetarian or vegan alternative to traditional meat tacos. They are made by using cauliflower florets as the main filling ingredient. The cauliflower is typically seasoned and roasted or sautéed until tender and slightly crispy.
To make cauliflower tacos, the cauliflower florets are usually coated in a flavorful spice blend, such as chili powder, and garlic powder. They are then cooked in a skillet until they have a golden brown color and a slightly charred texture.
Once the cauliflower is cooked, it is typically placed in warm tortillas and topped with various toppings and condiments. Common toppings for cauliflower tacos include shredded lettuce, diced tomatoes, chopped cilantro, sliced avocado or guacamole, pickled onions, and a squeeze of lime juice. Some people also add a drizzle of spicy sauce or vegan mayo for extra flavor.
Why you will love this recipe
- Delicious flavor: Cauliflower tacos offer a combination of delicious flavors. The cauliflower is seasoned with spices, which add depth and warmth to the dish. When roasted or sautéed, cauliflower develops a slightly caramelized and nutty taste, making it a flavorful and satisfying filling for tacos.
- Versatility: Cauliflower is a versatile vegetable that can absorb different flavors and spices. This versatility allows you to experiment with various seasonings and toppings to create your desired flavor profile. Whether you prefer a spicy kick or a milder taste, you can customize cauliflower tacos to suit your preferences.
- Textural appeal: When cooked properly, cauliflower can have a delightful texture that adds an interesting element to tacos. Roasting or sautéing cauliflower can give it a slightly crispy exterior while maintaining a tender interior, providing a satisfying contrast of textures when paired with soft tortillas and other toppings.
- Health benefits: Cauliflower is a nutrient-rich vegetable. It is low in calories and carbohydrates while being a good source of dietary fiber, vitamins (such as vitamin C, vitamin K, and folate), and minerals. By using cauliflower as a taco filling, you can enjoy a nutritious meal that is packed with beneficial nutrients.
- Vegetarian and vegan-friendly: Cauliflower tacos are an excellent option for vegetarians and vegans who are looking for a plant-based alternative to meat tacos. They provide a satisfying and flavorful option without compromising on taste or texture.
- Variety: With cauliflower tacos, you have endless opportunities for creativity. You can experiment with different seasonings, toppings, and condiments to create a wide range of flavor combinations. From tangy and spicy to creamy and mild, the possibilities are endless, allowing you to tailor the tacos to your personal preferences.
Cauliflower Tacos Recipe Ingredients
You'll only need a few simple ingredients to make this. The exact measurements are listed in the recipe card below. Here's an overview of what you'll need:
- Olive oil
- Red onion
- Garlic powder
- Chili powder
- Bell or poblano peppers
- Soy sauce
- Sesame seeds
- Corn tortillas
- Salsa verde
See recipe card for Cauliflower Tacos Recipe quantities.
How to make Cauliflower Tacos
In a large deep saucepan, heat up the oil and add the onion, cauliflower and peppers. Cook until the cauliflower starts to brown and the onion and peppers are soft, about 10-15 minutes.
Stir in the soy sauce and cook for 2-3 minutes longer, stirring. Remove from heat and garnish with cilantro.
Add the tortillas on a plate and place the filling in each tortilla.
Garnish with sliced avocados and top with salsa verde. Serve with lime wedges.
Best way to warm a tortilla
- Over a Gas Stove Flame – I love to use this method because it gives the tortilla a light char and it warms up quickly. Toast the tortilla directly over a low flame on a gas stove. Use tongs to rotate the tortilla, about every 20 seconds. Keep close watch as you toast the tortilla.
- On a Cast Iron- Heat a large cast iron over medium-high heat. Add tortillas in a single layer and toast 20 seconds on each side until warm on each side.
What to serve with Cauliflower Tacos
- Mexican Rice: A side of fluffy Mexican rice is a classic accompaniment to tacos. The rice adds texture and absorbs the flavors of the tacos. You can make it with ingredients like rice, onions, garlic, tomatoes, and spices like cumin and chili powder.
- Refried Beans: Refried beans are another traditional Mexican side dish that pairs well with cauliflower tacos. You can either make them from scratch using pinto beans, onions, garlic, and spices or use canned refried beans for convenience.
- Guacamole: A creamy and flavorful guacamole is a great side dish to serve with cauliflower tacos. It adds a cooling and creamy element to balance the flavors. You can make guacamole by mashing ripe avocados and mixing them with lime juice, diced tomatoes, onions, garlic, and cilantro.
- Slaw or Salad: A refreshing slaw or salad can provide a crunchy contrast to the tacos. Consider making a cabbage slaw with shredded cabbage, carrots, and a tangy dressing. Alternatively, a simple green salad with a vinaigrette dressing can be a light and refreshing option.
- Mexican Street Corn: Elote, or Mexican street corn, is a popular side dish that can be served alongside tacos. Grilled corn is slathered with mayonnaise, sprinkled with cotija cheese, chili powder, and lime juice for a tangy and savory treat. Check out my Mexican Corn Recipe.
- Cauliflower: If you don't have cauliflower or prefer a different vegetable, you can substitute it with broccoli florets, diced sweet potatoes, or thinly sliced mushrooms. These options can provide a similar texture and absorb the flavors well when seasoned and cooked.
- Red Onion: If you don't have red onion or prefer a milder flavor, you can use white or yellow onion instead. Alternatively, you can try shallots or scallions for a slightly different flavor profile.
- Garlic Powder: If you don't have garlic powder, you can substitute it with fresh minced garlic. Use about 1 clove of garlic for every ¼ teaspoon of garlic powder required.
- Chili Powder: If you don't have chili powder or prefer a different spice, you can use a combination of paprika, cayenne pepper (for heat), cumin, and oregano to create a homemade chili powder substitute. Adjust the proportions according to your taste preference.
- Bell or Poblano Peppers: If you don't have bell peppers or poblano peppers, you can use other mild or hot peppers like Anaheim peppers, Cubanelle peppers, or jalapeños depending on your desired level of spiciness.
- Soy Sauce: If you're looking for a substitute for soy sauce, you can use tamari sauce or liquid aminos, which are similar in flavor and provide a savory umami taste. Coconut aminos can be used for a soy-free and gluten-free option.
- Sesame Seeds: If you don't have sesame seeds or prefer a different texture, you can omit them or substitute them with crushed peanuts or toasted almonds for a crunchy element.
- Corn Tortillas: If you don't have corn tortillas, you can use flour tortillas or lettuce wraps as an alternative. You can also try using gluten-free tortillas if you have dietary restrictions.
- Cilantro: If you're not a fan of cilantro or don't have it available, you can use fresh parsley or basil leaves for a different herbal note.
- Salsa Verde: If you don't have salsa verde, you can substitute it with your favorite salsa or pico de gallo. Alternatively, you can make a quick homemade salsa by combining diced tomatoes, onions, jalapeños, lime juice, and cilantro.
- Limes: If you don't have limes, you can substitute them with fresh lemon juice or apple cider vinegar for a tangy acidity.
- Avocado: If you don't have avocado, you can substitute it with sliced or mashed roasted sweet potatoes, a dollop of vegan sour cream or yogurt, or even a spoonful of hummus for added creaminess.
Cauliflower Tacos Recipe Variations
- Spicy Buffalo Cauliflower Tacos:
- After roasting the cauliflower, toss it in buffalo sauce (a mixture of hot sauce and melted butter or vegan butter) to coat.
- Serve the spicy buffalo cauliflower in corn tortillas with shredded lettuce, diced tomatoes, sliced red onion, and a drizzle of ranch dressing or vegan mayo.
- BBQ Cauliflower Tacos:
- Instead of using traditional taco seasoning, toss the cauliflower florets in a mixture of BBQ sauce, smoked paprika, garlic powder, and a touch of maple syrup or brown sugar.
- Roast the cauliflower until it becomes caramelized and slightly charred.
- Serve in corn tortillas with coleslaw, sliced avocado, and a sprinkle of fresh cilantro.
- Korean-inspired Cauliflower Tacos:
- Coat the cauliflower florets in a mixture of soy sauce, sesame oil, minced garlic, ginger, and a touch of brown sugar or honey.
- Roast the cauliflower until crispy and glazed with the sauce.
- Serve in corn tortillas with quick-pickled cucumbers, shredded carrots, sliced scallions, and a sprinkle of toasted sesame seeds.
- Mediterranean Cauliflower Tacos:
- Season the cauliflower with a blend of Mediterranean spices like cumin, coriander, paprika, and dried oregano.
- Roast the cauliflower until golden and slightly crispy.
- Serve in corn tortillas with tzatziki sauce, diced cucumbers, chopped Kalamata olives, crumbled feta cheese or vegan feta, and a squeeze of lemon juice.
- Curry Cauliflower Tacos:
- Toss the cauliflower florets in a mixture of curry powder, turmeric, cumin, garlic powder, and coconut milk.
- Roast the cauliflower until tender and lightly browned.
- Serve in corn tortillas with a dollop of coconut yogurt, fresh cilantro, sliced red onion, and a squeeze of lime juice.
Check out this Air Fryer Buffalo Cauliflower.
- Large skillet or frying pan: This will be used to cook the cauliflower on the stovetop. Choose a pan that is large enough to accommodate all the cauliflower florets in a single layer to ensure even cooking.
- Mixing bowls: You'll need a mixing bowl to toss the cauliflower with the seasonings and any sauces before cooking. You may also need additional bowls for preparing toppings or condiments.
- Kitchen knife and cutting board: These are essential for cutting the cauliflower into florets, as well as any other vegetables or toppings you'll be using.
- Spatula or tongs: These tools will come in handy for flipping and stirring the cauliflower while it cooks in the skillet.
- Measuring spoons: You'll need measuring spoons to accurately measure the quantities of spices, sauces, and other ingredients used in the recipe.
- Serving platter or plates: Once the cauliflower is cooked and ready to be served, you'll need plates or a platter to assemble the tacos.
- Tortilla warmer or clean kitchen towel: If you want to keep your tortillas warm and soft, you can use a tortilla warmer or wrap them in a clean kitchen towel.
- Optional: Citrus squeezer or juicer may be useful if you plan to squeeze fresh lime juice over the tacos.
How to store Cauliflower Tacos
- Let the cauliflower filling cool: Allow the cooked cauliflower to cool down to room temperature before storing. This helps prevent condensation and keeps the tacos from becoming soggy.
- Store the components separately: If you've already assembled the tacos, it's best to store the components separately to maintain their individual textures. Store the cauliflower filling, tortillas, and toppings in separate airtight containers.
- Refrigerate promptly: Place the containers in the refrigerator as soon as possible. Cauliflower tacos can be stored in the refrigerator for up to 3-4 days.
- Reheat the cauliflower filling (if desired): When you're ready to enjoy the leftover tacos, you can reheat the cauliflower filling. You can either reheat it in a skillet over medium heat or in the microwave until it's warmed through.
- Assemble the tacos just before serving: To enjoy the best texture and flavor, assemble the tacos just before serving. Warm the tortillas in a skillet or microwave, if desired, and then add the reheated cauliflower filling and any desired toppings or condiments.
Cauliflower Tacos Recipe Top tips
- Cut the cauliflower into similar-sized florets: To ensure even cooking, try to cut the cauliflower florets into similar sizes. This will help them cook at the same rate and result in a consistent texture.
- Dry the cauliflower before cooking: Moisture on the cauliflower can hinder browning and crispiness. After washing the cauliflower, make sure to pat it dry with a kitchen towel or paper towels before seasoning and cooking.
- Roast or sauté the cauliflower until golden brown: Aim to cook the cauliflower until it has a nice golden brown color. This will add flavor and a slightly crispy texture. Keep an eye on it as it cooks to avoid burning.
- Use parchment paper or a well-greased pan: If you're roasting the cauliflower in the oven, line the baking sheet with parchment paper or grease it well to prevent sticking and make cleanup easier.
- Adjust seasonings to taste: The suggested seasoning amounts in a recipe are a starting point. Feel free to adjust the spices, salt, and other seasonings to suit your preferences. Taste the cauliflower as you go and add more seasoning if needed.
- Prepare toppings and condiments in advance: To streamline the taco assembly process, prepare any toppings and condiments ahead of time. Chop vegetables, make sauces, and have everything ready to go so you can assemble the tacos quickly.
- Warm the tortillas before serving: Warm tortillas are more pliable and enjoyable to eat. You can warm them in a dry skillet over medium heat or wrap them in foil and heat them in the oven for a few minutes. Alternatively, you can wrap a stack of tortillas in a damp paper towel and microwave them for a short time.
- Customize toppings to your liking: Cauliflower tacos are versatile, so feel free to get creative with your toppings. Add your favorite vegetables, herbs, sauces, or cheeses to personalize the flavor and texture of your tacos.
- Add freshness with citrus juice: Squeezing fresh lime or lemon juice over the assembled tacos can add a refreshing burst of acidity and enhance the flavors. Consider serving the tacos with lime wedges on the side for diners to squeeze over their tacos as desired.
- Enjoy immediately: Cauliflower tacos are best enjoyed right after assembling them to ensure the crispy cauliflower and fresh toppings are at their best. However, you can store leftovers separately and reheat them as needed for future meals.
- Cook 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 after touching raw meat
- Don't leave food sitting out at room temperature for extended periods
- Never leave cooking food unattended
- Use oils with high smoking point to avoid harmful compounds
- Always have good ventilation when using a gas stove