Vegan and Vegetarian Tacos: Easy Recipes

Vegetarian tacos are tacos filled with vegetables, beans, grains, cheese or eggs instead of meat or fish. Vegan tacos go one step further and leave out every animal product, including cheese, crema, eggs and honey.

Both are easy to make at home. Roast a tray of spiced vegetables, warm some corn tortillas, add a bright salsa, and dinner is ready in about 30 minutes. If you would rather eat them out, see our guide to vegetarian and vegan Mexican food in Breckenridge.

This post covers what makes a taco vegetarian or vegan, the best meatless fillings, four tested recipes, toppings, tortillas, high-altitude notes, storage and the questions people ask most.

What Are Vegetarian and Vegan Tacos?

A vegetarian taco has no meat, poultry or seafood. It can still include dairy and eggs, so queso fresco, crema and scrambled egg all fit.

A vegan taco has no animal products at all. Veganism avoids meat, fish, eggs, dairy and honey, while vegetarianism avoids meat but accepts milk, eggs and honey.

Meatless tacos are not a modern invention. Mexican tacos can be filled with beans, vegetables and cheese as well as meat. Tacos de canasta, the "basket tacos" of Mexico, include potato and bean fillings next to meat ones.

Vegetarian vs. Vegan Tacos at a Glance

• Meat, poultry, fish: No (vegan taco: No)
• Cheese (queso fresco, cotija, asadero): Yes (vegan taco: No, use avocado or cashew crema)
• Crema or sour cream: Yes (vegan taco: No, use cashew crema)
• Eggs: Yes (vegan taco: No)
• Honey (in sauces or marinades): Yes (vegan taco: No, use agave syrup)
• Beans, vegetables, corn tortillas: Yes (vegan taco: Yes)
• Refried beans: Check for lard (vegan taco: Check for lard)
• Flour tortillas: Check for lard (vegan taco: Check for lard)

Hidden Animal Ingredients to Watch For

Some taco staples look meat-free but are not. Check these before you call a plate vegetarian or vegan.

• Refried beans. The bean paste is often fried in lard, bacon drippings or butter. In Mexico, lard is the most common choice. Make your own with oil, or read the can.
• Flour tortillas. A basic flour tortilla is flour, water, fat and salt. Some recipes use lard, and some brands use vegetable shortening, so read the label.
• Rice and beans cooked in broth. Mexican rice and pot beans are sometimes simmered in chicken stock. Use vegetable broth at home, and ask at restaurants.
• Cheese and crema. Fine for vegetarians, out for vegans.
• Honey. It sometimes sweetens marinades and dressings. Vegans skip it.

Corn tortillas are the safer pick. A corn tortilla is a simple dough of nixtamalized corn, salt and water. For a closer look at both, read why corn tortillas suit meatless fillings.

The Best Vegetarian Taco Fillings

The best meatless fillings bring three things: a savory, browned flavor, some bite, and enough moisture to stay juicy in a tortilla.

1. Cauliflower. Roasted at high heat, it chars at the edges and soaks up chile marinades. It is the base of cauliflower al pastor.
2. Black beans and pinto beans. Cheap, filling and quick from a can. Use them whole or mashed.
3. Sweet potato. Roasted cubes turn sweet and caramelized, a good match for smoky chiles.
4. Mushrooms. Cremini, portobello or oyster mushrooms brown deeply and taste meaty.
5. Potatoes. Mashed potato with onion and serrano is a classic taco de canasta filling.
6. Poblano rajas. Roasted poblano strips, often cooked with cream, are a favorite at Mexican taco parties.
7. Nopales. Cactus pads, cleaned of spines and sliced. They taste mild and slightly tart, a little like green beans.
8. Huitlacoche. Corn smut, a fungus prized in Mexico, sometimes called the "Mexican truffle." It goes into corn tacos and quesadillas.
9. Lentils. Brown or green lentils cook into a crumbly filling that works like ground beef.
10. Eggs and cheese. For vegetarians, scrambled eggs or melted cheese make quick breakfast tacos.

Want more ideas from the meat side of the menu? See the main styles of Mexican tacos and borrow the sauces and toppings.

Recipe 1: Cauliflower Al Pastor Tacos (Vegan)

This is the meatless version of the classic. The cauliflower takes the same chile and pineapple marinade used for classic pork al pastor cooked at home, then roasts until charred.

Serves 4 (12 tacos). Prep 20 minutes. Cook 30 minutes.

Ingredients

• 1 large head cauliflower (about 2 pounds), cut into small florets
• 3 dried guajillo chiles, stemmed and seeded
• 1 dried ancho chile, stemmed and seeded
• 1/2 cup pineapple juice
• 2 tablespoons apple cider vinegar
• 1 tablespoon achiote paste (optional, for color)
• 3 cloves garlic
• 1 teaspoon dried Mexican oregano
• 1/2 teaspoon ground cumin
• 1 teaspoon salt
• 3 tablespoons neutral oil
• 1 cup finely diced fresh pineapple
• 1/2 white onion, finely diced
• 1/2 cup chopped cilantro
• 2 limes, cut into wedges
• 12 corn tortillas

Equipment: blender, large rimmed baking sheet, parchment paper, mixing bowl, skillet or comal.

Steps

1. Heat the oven to 425°F. Line a baking sheet with parchment.
2. Cover the dried chiles with very hot water. Soak for 15 to 20 minutes, until soft.
3. Drain the chiles. Blend them with the pineapple juice, vinegar, achiote, garlic, oregano, cumin, salt and oil until smooth.
4. Toss the cauliflower with the marinade until every floret is coated.
5. Spread the florets in one layer. Roast 25 to 30 minutes, turning once, until tender with dark, charred edges.
6. While it roasts, mix the pineapple, half the onion, half the cilantro and a squeeze of lime with a pinch of salt.
7. Warm the tortillas in a dry skillet for about 30 seconds per side.
8. Fill each tortilla with cauliflower. Top with the pineapple salsa, the rest of the onion and cilantro, and a lime wedge.

Tips: Do not crowd the pan. Florets packed too close steam instead of char. Cut them small, about 1 inch, so they fit a taco.

Recipe 2: Black Bean and Sweet Potato Tacos (Vegan)

This is the easiest recipe here. One tray does all the work, and the beans need only a few minutes in the oven.

Serves 4 (12 tacos). Prep 15 minutes. Cook 30 minutes.

Ingredients

• 2 medium sweet potatoes (about 1 1/2 pounds), peeled and cut into 1/2-inch cubes
• 1/2 red onion, cut into thin wedges
• 2 tablespoons olive oil
• 2 teaspoons chili powder
• 1 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• 3/4 teaspoon salt
• 1 can (15 ounces) black beans, rinsed and drained
• 1 lime
• 12 corn tortillas
• 1 avocado, sliced
• Pickled red onion and cilantro, for topping

Equipment: large rimmed baking sheet, mixing bowl, skillet or comal.

Steps

1. Heat the oven to 425°F.
2. Toss the sweet potato and onion with the oil, spices and salt.
3. Roast 20 minutes. Stir, then scatter the beans over the tray.
4. Roast 5 to 8 minutes more, until the sweet potato is browned and soft in the center.
5. Squeeze half the lime over the tray and toss.
6. Warm the tortillas. Fill with the sweet potato and beans, then top with avocado, pickled onion and cilantro.

Tips: Mash a third of the beans with a fork before adding them. The mashed beans hold the filling together inside the tortilla.

Recipe 3: Mushroom and Poblano Rajas Tacos (Vegetarian)

Rajas means "slices" in Spanish. Here, strips of roasted poblano meet browned mushrooms and a spoon of crema.

Serves 4 (10 to 12 tacos). Prep 20 minutes. Cook 25 minutes.

Ingredients

• 2 large poblano peppers
• 1 pound cremini mushrooms, sliced
• 2 tablespoons neutral oil, divided
• 1 white onion, thinly sliced
• 2 cloves garlic, minced
• 1 cup corn kernels, fresh or frozen
• 1/3 cup Mexican crema or sour cream
• 1/2 cup crumbled queso fresco
• 1/2 teaspoon salt
• 10 to 12 corn tortillas

Equipment: gas burner or broiler, tongs, bowl with a lid or plastic wrap, large skillet.

Steps

1. Char the poblanos over a gas flame or under the broiler, turning until blistered all over.
2. Seal them in a covered bowl for 10 minutes to steam. Peel, seed and cut into thin strips.
3. Heat 1 tablespoon oil in a large skillet over high heat. Brown the mushrooms in two batches, about 5 minutes each, without stirring too often.
4. Add the rest of the oil, the onion and the salt. Cook 5 minutes, until soft.
5. Add the garlic, corn and poblano strips. Cook 2 minutes.
6. Take the pan off the heat and stir in the crema.
7. Fill warm tortillas and finish with queso fresco.

Vegan version: Swap the crema for cashew crema. Soak 1/2 cup raw cashews in hot water for 20 minutes, then blend with 1/3 cup water, 1 tablespoon lime juice and a pinch of salt. Skip the queso fresco or use sliced avocado.

Recipe 4: Spiced Lentil Taco Filling (Vegan)

Lentils make a crumbly filling that looks and eats like seasoned ground beef. Use it in crispy shells for a classic American-style taco night.

Serves 4 to 6 (about 4 cups). Prep 10 minutes. Cook 35 minutes.

Ingredients

• 1 tablespoon olive oil
• 1/2 yellow onion, finely diced
• 2 cloves garlic, minced
• 1 tablespoon chili powder
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon dried oregano
• 2 tablespoons tomato paste
• 1 chipotle pepper in adobo, minced (optional)
• 1 cup dry brown or green lentils, rinsed
• 2 1/2 cups vegetable broth, plus more as needed
• 1/2 teaspoon salt, or to taste
• Juice of 1/2 lime
• Hard taco shells or corn tortillas, shredded lettuce, diced tomato

Equipment: medium saucepan with a lid, wooden spoon.

Steps

1. Heat the oil over medium heat. Cook the onion 4 minutes, until soft.
2. Add the garlic, spices, tomato paste and chipotle. Stir for 1 minute.
3. Add the lentils and broth. Bring to a boil, then cover and simmer on low.
4. Cook 25 to 35 minutes, until the lentils are tender but not mushy. Add broth if the pot runs dry.
5. Uncover and cook a few minutes more, stirring, until the mix is thick and crumbly.
6. Season with salt and lime. Serve in shells with lettuce and tomato.

Tips: Do not use red lentils. They break down into a puree instead of holding a crumble.

Vegan and Vegetarian Taco Toppings

Toppings do most of the work in a meatless taco. Aim for one creamy, one crunchy and one sharp or acidic element.

• Guacamole or sliced avocado: Yes (why it works: Creamy and rich)
• Salsa verde: Yes (why it works: Tart and bright)
• Pico de gallo: Yes (why it works: Fresh crunch)
• Pickled red onion: Yes (why it works: Sharp and tangy)
• Shredded cabbage or lettuce: Yes (why it works: Crunch)
• Pepitas (pumpkin seeds): Yes (why it works: Toasty crunch)
• Cashew crema: Yes (why it works: Creamy, dairy-free)
• Queso fresco or cotija: No (why it works: Salty and crumbly)
• Mexican crema or sour cream: No (why it works: Cool and tangy)

A batch of bright tomatillo green salsa lifts every recipe above. Mashed avocado works as both the creamy element and the cheese replacement; try creamy avocado guacamole with lime.

Tips for Better Meatless Tacos

• Brown everything. Color is flavor. Roast at high heat and sear mushrooms in batches.
• Season boldly. Vegetables need more salt, acid and chile than meat does.
• Add fat. Avocado, oil, nuts or cheese keep a taco satisfying.
• Double the tortilla. Two thin corn tortillas keep wet fillings from tearing through.
• Mix textures. Pair a soft filling with a crunchy topping, such as lentils with cabbage.
• Finish with lime. A squeeze at the end wakes up every filling.

High-Altitude Notes for Breckenridge Cooks

Breckenridge sits at about 9,600 feet. At that height, water boils well below 212°F, which changes anything you simmer.

Colorado State University Extension lists water boiling at about 193°F at 10,000 feet. Foods cooked in water take longer, so lentils, dried beans and soaking chiles need more time. Test the lentils for tenderness rather than trusting the clock.

Low humidity also makes liquid evaporate faster. Keep the lid on the lentils and add extra broth if the pot runs dry. If you fry your own crispy shells, lower the oil temperature about 3°F for every 1,000 feet of elevation.

Make Ahead, Storage and Reheating

All four fillings keep well, so they are good for meal prep.

• Make ahead: Roast the vegetables or cook the lentils up to 3 days early. Make salsas the day before.
• Refrigerate: Chill leftovers within 2 hours of serving. Keep the filling apart from tortillas and toppings.
• Store: Use refrigerated leftovers within 3 to 4 days. Frozen fillings keep 3 to 4 months.
• Reheat: Warm fillings in a skillet or oven until they reach 165°F.
• Freeze: Lentils and black beans freeze best. Mushrooms and crema-based fillings turn watery.

What to Serve With Vegetarian Tacos

Round out the plate with Mexican rice made with vegetable broth, black beans, grilled corn or a crunchy cabbage slaw. Chips with salsa and guacamole start the meal.

For a full list of pairings, see these sides for a meatless taco night. Feeding a crowd? Bake a pan of meatless enchiladas stuffed with vegetables to serve next to the tacos.

Frequently Asked Questions

What is the best meat substitute for tacos?

Lentils and black beans are the closest to ground beef in texture. Roasted cauliflower and browned mushrooms give the most savory, meaty flavor. All four take well to taco spices.

Are corn tortillas vegan?

Plain corn tortillas are usually vegan. They are made from nixtamalized corn, salt and water. Check the label on packaged ones for added ingredients.

Are refried beans vegetarian?

Not always. Refried beans are often fried in lard or bacon drippings, especially in Mexico. Look for cans labeled vegetarian, or make them at home with oil.

Is guacamole vegan?

Yes, classic guacamole is vegan. It is made from avocado, onion, lime, chile and salt. Some versions add cheese on top, so ask before you order.

How do you keep vegetarian tacos from getting soggy?

Roast or sear the filling until it is dry and browned. Warm the tortillas just before serving and use two if the filling is juicy. Add wet toppings last.

Can you make vegetarian tacos ahead of time?

Yes. Cook the filling up to 3 days ahead and refrigerate it. Reheat to 165°F and build the tacos just before eating.

Vegetarian and Vegan Tacos at Mi Casa in Breckenridge

At Mi Casa Mexican Restaurant & Cantina, our cauliflower al pastor tacos are a meatless favorite. We roast cauliflower in a smoky pastor marinade and top it with pineapple salsa, avocado serrano salsa, green onion and cilantro. Every order of tacos comes with Oaxacan rice and beans, on corn tortillas.

Our verdura fajitas bring cauliflower, zucchini, mushrooms and potato with roasted poblanos and grilled onions. To eat vegan, order the cauliflower tacos or verdura fajitas on corn tortillas and ask for no crema or cheese. Tell your server you eat vegan, and check the allergen chart for each dish before you come.

See all our cauliflower al pastor and other scratch-made tacos. Happy hour runs daily from 2 to 5 PM in the cantina, with street tacos that include cauliflower al pastor. We are at 600 South Park Ave, steps from the Peak 9 base, and have served Breckenridge since 1981.

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