Skip to Content

Cauliflower tacos

Add some zip and fun to your vegetarian tacos with this spiced-up version. For crunch, be sure to use the crunchy corn shells or else soft whole-wheat flour tortillas will do the trick as well. 

Prep Time:
15 min
Cook Time:
20 min
Serving Size:
1/6 recipe


  • 1 head cauliflower, trimmed  
  • ½ cup (125 mL) no-salt-added vegetable broth or water  
  • 1 tbsp (15 mL) canola oil  
  • 1 small onion, finely chopped  
  • 2 cloves garlic, minced  
  • 1 cup (250 mL) grated extra-firm tofu  
  • 1 red bell pepper, diced  
  • 1 tbsp (15 mL) chili powder  
  • 1 tsp (5 mL) dried oregano leaves  
  • 1 tsp (5 mL) ground cumin  
  • ¼ tsp (1 mL) cayenne  
  • ¾ cup (175 mL) medium salsa  
  • 1 package (156 g) 12 hard corn taco shells or 8 small whole-wheat flour tortillas  
  • 1 cup (250 mL) shredded lettuce or coleslaw mix  
  • 1 small avocado, diced  
  • ½ cup (125 mL) shredded light or reduced-fat old cheddar (optional)  
  • Plain Greek yogurt (optional)


  1. Cut cauliflower into quarters and remove tough inner stem. Chop remaining cauliflower into about ½-inch (1 cm) pieces. Place in a large non-stick skillet. Add broth and bring to a simmer. Cover and cook for 5 minutes. Uncover and pour out into a bowl. 
  2. Return skillet to medium heat and add oil. Add onion and garlic; cook, stirring for 2 minutes. Add tofu, red pepper, chili powder, oregano, cumin and cayenne and cook for 2 minutes. Increase heat to medium-high and return cauliflower to skillet. Cook, stirring for about 5 minutes or until cauliflower starts to brown. Stir in salsa and cook for 2 minutes to heat through. 
  3. Spoon mixture among taco shells and top with lettuce, avocado and cheese, if using. Top with yogurt if desired. 

“As a registered dietitian and certified diabetes educator, I am always looking to share simple, delicious and healthy recipes with my patients and clients living with diabetes. I want them to see cooking and eating as a source of joy and satisfaction, not a burden."

"One of my favourite strategies is to find ways to incorporate more plant-based foods at mealtime. A focus on adding nutrient- and fibre-rich foods like vegetables rather than focusing on food restriction is a great way to work toward a healthier eating pattern. For example, I’ll take a familiar food, like tacos, and suggest adding delicious plant-based options, such as cauliflower or tofu. Bonus: sautéing these Cauliflower Tacos in canola oil is a great way to include heart-healthy monounsaturated and polyunsaturated fats.”

Rowena Leung, RD, CDE







Sponsored by: 


Nutritional Information Per 1/6 recipe or 2 hard tacos
Amount % Daily Value
Calories 280
Fat 16 g 25 %
+ Trans 2.5 g
13 %
Cholesterol 0 mg
Sodium 350 mg 15 %
Carbohydrate 31 g 10 %
Fibre 7 g 28 %
Sugars 6 g 
Protein 11 g

Related Content

Boston bibb turkey tacos with Asian pear, beet and fennel slaw

Fresh, flavourful and crunchy, these tacos are traditional with a twist—and sure to be a family favourite.

See recipe About Boston bibb turkey tacos with Asian pear, beet and fennel slaw

Slow cooker Thai peanut chicken lettuce wraps

Lettuce wraps signal the arrival of warm weather. What better way to enjoy summer flavours without the fuss than using a slow cooker.

See recipe About Slow cooker Thai peanut chicken lettuce wraps

Roasted Cauliflower Salad

Eggs add a powerful punch of protein to this soon-to-be-favourite lunchtime meal or dinner side dish.

See recipe About Roasted Cauliflower Salad