How to Make Tofu Tacos

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Tofu tacos can be used to introduce high-quality protein to your diet without using meat. Tofu is also low in cholesterol and saturated fat, and is a good source of B vitamins and iron. This recipe yields approximately four vegetarian tofu tacos and can easily be modified for vegan diets, if necessary.

Step 1

Preheat the oven to 300 degrees. Spray a medium-size skillet with vegetable oil. Place on the stove and warm over medium heat. Dice the tofu into ½-inch pieces.

Step 2

Add the tofu and taco seasoning to the preheated skillet. Cook for 2 to 3 minutes, stirring frequently, until the tofu is browned slightly.

Step 3

Add the diced red pepper, onion and fresh cilantro to the tofu mixture. Stir well to combine, then cook for an additional 3 to 4 minutes.

Step 4

Add ½ cup of water to the skillet and cook 2 to 3 more minutes, or until the water has been completely absorbed. Remove the pan from the heat.

Step 5

Place the taco shells in the preheated oven for 2 to 3 minutes, or until thoroughly warmed. Place 3 to 4 tbsp. of the tofu taco mixture into each taco shell.

Step 6

Top the tofu mixture with shredded cheese, shredded lettuce and sour cream. Top each taco with 1 tbsp. salsa, if desired, and serve immediately.

Things You'll Need

  • Medium-size skillet
  • Vegetable oil cooking spray
  • 8 oz. extra-firm tofu
  • 2 tbsp. taco seasoning mix
  • ½ cup each diced red pepper and onion
  • 2 tbsp. fresh cilantro
  • 4 taco shells
  • ½ cup shredded cheese
  • 1 cup shredded lettuce
  • ¼ cup sour cream
  • 4 tbsp. salsa (optional)


  • University of Michigan Comprehensive Cancer Center: Information About Tofu
  • Book: Feed Your Family Right!: How to Make Smart Food and Fitness Choices for a Healthy Lifestyle; Elisa Zied, Ruth Winter; 2007
Keywords: tofu, tacos, recipe

About this Author

Willow Sidhe is a freelance writer living in the beautiful Hot Springs, AR. She is a certified aromatherapist with a background in herbalism. She has extensive experience gardening, with a specialty in indoor plants and herbs. Sidhe's work has been published on numerous Web sites, including

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