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    Home » By Ingredient » Vegetarian » Easy Cauliflower Tacos Recipe

    Easy Cauliflower Tacos Recipe

    Published: Mar 29, 2020 by Andrea Howe · This post may contain affiliate links.

    131 shares
    Jump to Recipe Print Recipe
    Cauliflower rice tacos on flour tortillas with cilantro, avocado and limes

    We’ve been making this easy cauliflower tacos recipe in our house for a couple of years now, and believe it or not, my mom is the original one who made this family favorite. Back when my dad’s blood sugar and cholesterol levels were looking a little ominous, she searched out more vegetarian recipes and discovered this combo that was essentially ground beef taco filling in disguise as cauliflower taco meat. I kid you not the first time she made it, my dad had NO idea this was a vegetarian/vegan dish. We of course let him in on the secret, and years later he still can’t believe how good of a ground beef sub it is. Glass of beer and vegan cauliflower and lentil tacos on a white background with round plates and charred tortillas

    Why these cauliflower tacos are a great alternative to meat tacos:

    Cauliflower can’t take sole credit for this dish, as it’s helped along quite a bit by the wonderfully humble lentil! When you combine the riced cauliflower with lentils, you get a texture combination that is very similar to that of ground meat. Add in the flavorful seasonings, and you hide any hint of the lingering cauliflower flavor that would normally remain. Even my food sleuth Syd isn’t bothered by the cauliflower, because it doesn’t at all taste like cauliflower. Instead it tastes like, and has a very similar mouthfeel as ground beef tacos. Trader Joe's premade lentils and riced cauliflower, package of garlic and diced onions

    The Key to the Perfect Cauliflower Taco Meat Is Texture:

    The key to making the perfect flavored and textured cauliflower tacos is to have finely riced cauliflower, and to make sure your lentils are well cooked, but not mushy. To achieve this, make sure you either buy pre-riced cauliflower, as it is usually uniform in texture and size, and unless you feel as confident making lentils as you do regular white rice, purchase already cooked lentils. Trader Joe’s and Melissa’s Organics both make great tasting, reliable precooked lentils and can be found at either TJ’s or most major grocery stores. I personally don’t make lentils enough to get the timing just perfect (not under-cooked or too mushy), that I’ve just began buying pre-cooked lentils.

    If you are making your own cauliflower rice, make sure you do a really thorough job ricing the cauliflower in a good food processor. When I make my own, I make sure to work in small batches, otherwise when you do too much, some cauliflower gets overground and other pieces don’t get riced well at all. Working in 1-2 cups at a time is perfect, and make sure to use the pulse function on your food processor.

    I do not recommend making cauli rice by trying to finely chop, as the rice will not be uniform, resulting in uneven cooking. Close up of vegetarian lentil tacos with lime and cilantro garnishes

    Vegetarian/Vegan and a Great Source of Protein:

    While these cauliflower tacos are a great option for Meatless Mondays, or those living a vegetarian or vegan lifestyle, they are also incredibly healthy. Lentils are high in protein, fiber, and complex carbohydrates, while being low in fat and calories. They are also sources of other key minerals and nutrients including potassium, folate, iron, and manganese. Though they are not a complete protein, meaning they contain all the essential amino acids for the building blocks of life, when combined with grains like wheat, rice or corn, they become one. So make sure to not skip the corn tortillas with this dish 😉

    Cauliflower is naturally high in fiber and B-vitamins. It provides antioxidants and phytonutrients that can protect against cancer, while also containing fiber to help you feel full and satisfied. Cauliflower has contains choline, essential for learning and memory, and many other important nutrients. Ingredients for vegan cauliflower and lentil tacos on a white board with tortillas

    Cooking Your Cauliflower Rice Taco Meat:

    Make sure you give your cauliflower rice ample time to cook and get tender! When undercooked, the cauliflower texture and flavor really comes through, but when perfectly tender, it is well balanced with the soft lentils. I recommend cooking for at least 10-12 minutes on medium heat, and if your burner seems to be running too warm and the cauliflower rice is getting dried out before it has time to soften up, add about ½ cup of water or vegetable broth, or a tablespoon or two of watered down bit tomato sauce. This is something that you’ll just have to keep an eye on though, and taste every few minutes while cooking.

    As soon as your rice is well cooked but not too soft, stir in the lentils and the remaining spices, and again, add a bit of broth or water if the mixture seems to have dried out a bit. This is an overall easy recipe, but I’ve noticed a couple of times I’ve made it that if my burner was too warm, it will dry out a bit before the flavors and textures are able to meld and cook together perfectly. Cooking after all isn’t always a perfect science, and a dish can go off the rails a teeny bit if one is in a hurry or distracted. But rest assured that this is an easy fix and overall this recipe is pretty full-proof!

    Cauliflower rice and lentil tacos on corn tortillas with limes, avocado and cilantro on a white board

    How to Serve Cauliflower Tacos:

    Just as you would regular tacos of course! 🙂 Dished up on some warm corn tortillas, piled high with cilantro, maybe some diced onions and shredded lettuce. To add some flavor and moisture, tomato or tomatillo sauce would work well, as does guacamole or a cream based dressing like a cilantro lime. Have some lime wedges and avocado slices on hand to add some tang and creamy texture, and feel free to serve alongside traditional rice and beans, or a light green salad.

    Cauliflower rice tacos with lentils on flour tortillas with cilantro, avocado and limes

    Other Great Vegetarian Meals

    • Sweet Potato Vegetarian Chili
    • Roasted Sweet Potato Bowls with Cauliflower Rice and Cashew Cream
    • Easiest Vegan Coconut Curry
    • Loaded Hummus Dip
    • Veggie Enchiladas with Chili Lime Crema

    Cauliflower rice and lentil tacos on corn tortillas with limes, cilantro and avocado on a white boardI hope you love this recipe as much as we do, and feel free to ask any questions you may have! Please make sure to tag me on IG if you make and share, as I’d love to see your final product.

    Cauliflower rice tacos on flour tortillas with cilantro, avocado and limes

    Easy Cauliflower Tacos Recipe

    This quick and easy cauliflower tacos recipe is the perfect weeknight meal, and is vegan, healthy and delicious. Great for Meatless Mondays or those following a vegetarian diet.
    5 from 5 votes
    Print Pin Rate
    Prep Time: 10 minutes
    Cook Time: 15 minutes
    Servings: 6 servings
    Author:Andrea

    Ingredients

    • 1 cup cooked lentils
    • 12 ounces cauliflower finely riced
    • 2 tbsp olive oil
    • 1 cup onion diced
    • 4 cloves garlic minced
    • 3 tsp chili powder
    • 2 tsp cumin
    • 1 tsp coriander
    • 2 tsp salt
    • ½ tsp ground black pepper
    • ½ cup canned tomato sauce
    • ¼ cup water if needed
    • Corn tortillas and desired garnishes
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    Instructions

    • Warm olive in a large saute pan over medium heat.
    • Add garlic and onions and cook till onions are tender and translucent.
    • Add in cauliflower and the spices and stir to combine. Cook cauliflower until tender, about 10-12 minutes, stirring often.
    • Add in lentils, tomato sauce, and salt and pepper, and stir to combine and cook until lentils are heated through. Add in a bit of water if the mixture seems to have dried out in the cooking process.
    • Serve over warm tortillas and with desired garnishes.

    Notes

    if the mixture feels dry after cooking through, stir in a bit more water, about ¼ cup at a time.
    Mix can be frozen in a air-tight container for 3-4 months. Allow to thaw in the fridge and reheat in a microwave proof dish or on the stovetop over medium heat.

    Nutrition

    Serving: 1g | Calories: 119kcal | Carbohydrates: 15g | Protein: 5g | Fat: 5g | Saturated Fat: 1g | Sodium: 925mg | Potassium: 444mg | Fiber: 5g | Sugar: 4g | Vitamin A: 497IU | Vitamin C: 32mg | Calcium: 42mg | Iron: 2mg
    Tried this Recipe? Tag me Today!Mention @Howe.We.Live or tag #HoweWeLiveRecipes!
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    About Andrea Howe

    Andrea Howe is the recipe developer and photographer of Howe We Live. She is also a seasoned home cook of over 20 years, for her family of 5. Andrea has spent over 10 years in the food industry, writing for various publications including Babble and Disney. Her work has appeared in Real Simple, Taste of Home, Yahoo, Buzzfeed and ABC News.

    Reader Interactions

    Comments

    1. Leslie says

      May 02, 2020 at 9:04 am

      I’ve been wanting to try a cauliflower taco recipe! This looks like pure perfection!

      Reply
    2. Heather says

      January 02, 2020 at 10:10 am

      5 stars
      My taco meat loving family (even my 4 and 6 year old) loved this recipe, it is becoming one of our staple meals!

      Reply
      • Andrea Howe says

        January 06, 2020 at 7:01 am

        Oh that makes me so happy to hear! Thank you for leaving a comment and review, I appreciate it!

        Reply
    3. Katie says

      November 20, 2019 at 9:42 am

      This looks delicious! What is the sauce you have in your pictures?

      Reply
      • Andrea Howe says

        December 11, 2019 at 2:41 pm

        it’s the avocado ranch dressing from Tessamae’s

        Reply
    4. Karri says

      October 14, 2019 at 6:26 pm

      5 stars
      So delicious! Perfect texture and such bold flavor.

      Reply
    5. Emily Bruno says

      October 11, 2019 at 10:28 am

      5 stars
      Cauliflower and lentils = magic. No one even noticed the difference!

      Reply
    6. Tawnie Kroll says

      October 11, 2019 at 10:10 am

      5 stars
      These were so incredible – I already can’t wait to make them again! Thank you! xo

      Reply
    7. Susie says

      October 11, 2019 at 8:04 am

      5 stars
      Even my carnivore husband looooves these!! Great vegetarian taco recipe

      Reply

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    Welcome to Howe We Live. I’m Andrea, a passionate home cook and mother of 3. I’ve been cooking and writing about healthy eating for almost a decade, and my number one goal here is to help you develop the tools needed to throw together a great meal at home that is both delicious, and healthy-ish. All eaters are welcome here! Read More

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