These delicious tofu tacos will turn any tofu hater into a tofu lover! Shredded extra firm tofu marinaded with Mexican spices that show off that umami meat-like flavor and texture. The perfect taco for those who still want the flavor and texture of meat in a plant-based taco.
Tofu Tacos
When I said goodbye to meat I knew I was going to miss tacos. There is nothing better than a meaty taco that’s loaded with flavor, lime, and salsa. These tofu tacos are the perfect alternative that provides a similar flavor and satisfaction to regular tacos but at a more affordable price and with added health benefits! I can safely say that everyone who has tried this shredded tofu meat is impressed after trying it.
Most people who dislike tofu simply don’t know how to prepare it. Tofu takes on the flavor of the marinade and spices you decide to add. The saying “don’t knock it til you try it” 100% applies to tofu. It’s a great source of protein that can be made into almost anything you’d like! There are different types of tofu; extra protein, extra firm, firm, and silken (soft) tofu. For these tofu tacos, you’ll need extra protein tofu.
Key Ingredients
- High-protein tofu: I recommend using high-protein tofu for this recipe. High-protein tofu is the most solid form and the best texture for this recipe. It’s also easier to prepare as it does not need to be pressed. I buy mine at Trader Joe’s because it’s only $2.49 – the best bang for your buck. Find it in the refrigerated section by the dips. Here’s what it looks like:
- Soy Sauce, Tamari, or Salsa Maggie: This adds that great umami flavor that beef has. You can also use coconut aminos or liquid aminos.
- Nutritional Yeast: Also known as “nooch”. The star of the show! Nooch is flavorful, umami, nutty, cheesy, and incredibly addicting. I recommend buying it at Trader Joe’s if you have one nearby as it is the most affordable. This ingredient really takes this tofu meat to the next level.
- Spices and seasonings: The best spices to include for Mexican flavor: are cumin, garlic powder, onion powder, paprika, or chili powder. You can also feel free to use a pre-made seasoning mix. I like to use Todo Verde’s carnitas seasoning.
Tips for the Best Tofu Tacos
- Marinade tofu in a sauce for 15-30 minutes so it can soak up the flavor. 5-10 minutes also works!
- Don’t want to use the oven? Air fry at 390 F for 16-22 minutes (depending on how crispy you like it). Toss every 7-8 minutes to cook evenly. Air fryers can be stronger than the oven so be careful not to burn the tofu.
- Make sure to add your favorite salsa and taco toppings. To make them authentically Mexican add diced onion, cilantro, and lime. I recommend adding salsa verde, or salsa roja, and some cashew crema for the best flavor.
- Homemade tortillas will always take your tacos to the next level. My corn tortilla recipe is perfect for making easy homemade tortillas. I also love Trader Joe’s corn tortillas and Mi Rancho tortillas.
- Eat them hot for the best flavor. You can save leftover shredded tofu in the fridge for up to 5 days. Heat tortillas right before eating.
Tofu Tacos Nutrition
Rich in Protein
One of the nutritional highlights of tofu is its high protein content. Just half a cup of tofu provides around 10 grams of protein, making it an excellent source of plant-based protein.
Low in Calories
Tofu is low in calories, with about 94 calories per half-cup serving. This makes it an ideal choice for those looking to maintain or lose weight while ensuring they get sufficient nutrients. The low-calorie content combined with high protein can help you feel full and satisfied, reducing the tendency to overeat.
Source of Essential Amino Acids
Tofu is a complete protein, meaning it contains all nine essential amino acids that the body cannot produce on its own. This is relatively rare for plant-based proteins and highlights tofu’s value in a balanced diet.
Packed with Nutrients
Tofu is rich in several important nutrients, including:
- Calcium: Vital for bone health, with one serving of tofu providing around 15% of the recommended daily intake.
- Iron: Essential for the production of red blood cells and the prevention of anemia, tofu offers about 20% of the daily recommended intake.
- Magnesium: Important for muscle and nerve function, and contributing to energy production.
- Phosphorus: Helps with the formation of bones and teeth.
- Manganese: Plays a role in bone formation and nutrient metabolism.
Incorporating Tofu into Your Diet
Tofu’s mild flavor and versatile texture make it a great addition to various dishes. It can be baked, grilled, sautéed, or blended into smoothies and soups. Whether you’re making a tofu scramble for breakfast, adding it to a salad for lunch, or using it in a stir-fry for dinner, tofu can enhance your meals with its nutritional benefits.
Tofu is a nutritional powerhouse that can provide many health benefits. Its high protein content, rich nutrient profile, and versatility make it a valuable addition to any diet, particularly for those seeking plant-based alternatives to animal products. Embrace the goodness of these delicious and nutritious tofu tacos!
Recipes to add Shredded Tofu To:
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Tofu Tacos
- Total Time: 25 minutes
- Diet: Vegan
Description
These delicious tofu tacos will turn any tofu hater into a tofu lover! Shredded extra firm tofu marinaded with Mexican spices that show off that umami meat-like flavor and texture. The perfect taco for those who still want the flavor and texture of meat in a plant-based taco.
Ingredients
Tofu Carnita:
- 1 block extra protein tofu, shredded
- 2 tbsp avocado oil
- 3 tbsp soy sauce
- ¼ cup nutritional yeast
- 1 tsp chili powder
- ½ tsp of cumin
- 1 tsp garlic powder
- 1 tsp onion powder
Other ingredients:
- Tortillas
- Cilantro, minced
- Onions, diced
- Limes, sliced
- Salsa
Instructions
- Preheat the oven to 400 F. Prep a baking tray with parchment paper.
- Shred tofu and add to a mixing bowl. Add soy sauce, and toss. Add oil, and toss. Add the spices, and toss one last time.
- Add marinaded shredded tofu to the baking tray. Spread it out evenly as much as possible so it bakes evenly.
- Bake for 20-22 minutes.
- Once the tofu is ready, heat up your comal/griddle for the tortillas.
- Build your tacos by filling them with the tofu carnita, onion, cilantro, salsa, and lime!
- Prep Time: 5
- Cook Time: 20
- Category: Tofu
- Method: Baking
- Cuisine: Mexican
Nutrition
- Serving Size: ¼ cup
These were soo simple and incredibly delicious!
So glad you liked these tacos Sarah! I hope you like some of my other recipes too. Happy friday 🙂
Impressive how easy and delicious this recipe is!
I used to be a tofu hater, NOT NO MORE! These tacos are delicious
If you’re going to try tofu, might as well try it in a taco! 10 out of 10 recommend for anybody trying to decrease meat intake.
Perfect flavor and texture! 10/10
I forgot how much I like Tofu till I tried this.
My husband not a Tofu eater. But he didn’t even
know he was eating Tofu. that’s how good they are.
Thank you, Anna and Antony,
This made me smile so much! 🙂 thank you for trying them!