Introduction
Tacos and wraps are incredibly versatile meals, offering the opportunity to get creative with a wide range of fillings. If you’re looking to enjoy a more plant-based diet, or simply want to switch things up, plant protein makes for a perfect taco and wrap filling. In this post, we’ll be sharing 9 plant protein recipes for tacos and wraps, showcasing flavorful combinations that are both healthy and satisfying. Whether you’re a seasoned plant-based eater or just looking to try something new, these recipes will have you covered!
And don’t forget to check out some of our other meal ideas, like healthy breakfast ideas or easy lunch & dinner options for more inspiration!
Benefits of Plant-Based Protein
Before we dive into the recipes, let’s explore some of the reasons why plant-based proteins are a fantastic choice for your tacos and wraps.
Health Benefits
Choosing plant-based proteins, such as those found in beans, tofu, and lentils, can significantly benefit your health. These protein sources are high in fiber, which helps with digestion and keeps you fuller for longer. They are also lower in saturated fats compared to animal proteins, making them better for heart health. In addition to protein, plant-based options are loaded with vitamins and minerals that promote overall wellness.
Environmental Benefits
Another reason to consider plant-based proteins is their environmental impact. Plant-based foods generally require fewer resources to grow—less water, land, and energy—than animal proteins. By making small changes to your diet, like incorporating more healthy vegan recipes into your meals, you’ll be helping to reduce your carbon footprint. The planet will thank you!
How to Choose Plant-Based Protein for Tacos & Wraps
When selecting plant protein for your tacos or wraps, texture, flavor, and versatility should be your top considerations. You’ll want something that adds substance to your meal while holding up well in a tortilla or wrap.
Considerations for Texture and Flavor
Different plant-based proteins offer unique textures and flavors. For example, tofu can absorb all the seasonings and sauces, while beans provide a hearty, filling base. Some proteins, like seitan, have a meaty, chewy texture that makes them perfect for a taco filling. Experimenting with these ingredients will help you create your ideal taco or wrap!
Popular Plant Protein Sources
Here are some common plant-based protein sources you can use for tacos and wraps:
- Beans and Legumes: Beans, such as black beans, chickpeas, and lentils, are nutrient-dense and work well in many different types of tacos. For more ideas, check out our meal prep recipes that include beans as a main ingredient.
- Tofu and Tempeh: Both of these soy products are packed with protein. Tofu is softer and absorbs flavors well, while tempeh has a firmer texture and a nutty flavor.
- Seitan and Mushrooms: Seitan, made from wheat gluten, is an excellent meat substitute with a chewy texture. Mushrooms, particularly varieties like portobello and cremini, provide an earthy, savory flavor.
9 Delicious Plant Protein Recipes for Tacos & Wraps
Let’s dive into the 9 plant-based taco and wrap recipes that you can whip up in no time!
1. Spicy Black Bean Tacos
Ingredients:
- 2 cups cooked black beans
- 1 tbsp olive oil
- 1 tsp cumin
- 1 tsp chili powder
- 1/2 tsp smoked paprika
- 1/4 tsp cayenne pepper (optional)
- Salt and pepper to taste
- 1 tbsp lime juice
- Fresh cilantro, chopped
Instructions:
- Heat olive oil in a pan over medium heat. Add the black beans and sauté for 2-3 minutes.
- Sprinkle in the cumin, chili powder, paprika, and cayenne. Stir well to coat the beans in the spices.
- Season with salt, pepper, and lime juice, then cook for another 2-3 minutes.
- Serve the spiced black beans in soft corn or flour tortillas. Top with fresh cilantro, avocado, and salsa.
Tips for Extra Flavor:
For an added kick, try tossing some jalapeños or chipotle peppers in adobo sauce into the mix!
2. Crispy Chickpea Wraps
Ingredients:
- 1 can chickpeas, drained and rinsed
- 2 tbsp olive oil
- 1 tsp paprika
- 1/2 tsp garlic powder
- 1/4 tsp cayenne pepper
- Salt and pepper to taste
- 4 whole wheat wraps
- Lettuce, tomato, and avocado for toppings
Instructions:
- Preheat your oven to 400°F (200°C).
- Toss the chickpeas with olive oil, paprika, garlic powder, cayenne, salt, and pepper. Spread them in a single layer on a baking sheet.
- Roast for 25-30 minutes, shaking the pan halfway through, until crispy.
- Fill the wraps with the crispy chickpeas and top with lettuce, tomato, and avocado.
Why Chickpeas Work Well:
Chickpeas have a firm texture that holds up well in wraps and tacos, and they soak up spices beautifully.
3. Tempeh & Avocado Wraps
Ingredients:
- 1 block tempeh, sliced thin
- 1 tbsp soy sauce
- 1 tbsp olive oil
- 1 tsp smoked paprika
- 1 avocado, sliced
- 4 wraps
- Mixed greens and salsa
Instructions:
- Heat olive oil in a pan and cook the tempeh slices over medium heat until golden brown, about 4-5 minutes per side.
- Add soy sauce and smoked paprika to the pan, stirring to coat the tempeh.
- Assemble the wraps with cooked tempeh, avocado slices, mixed greens, and salsa.
Health Benefits of Tempeh:
Tempeh is fermented, which means it’s packed with probiotics that support gut health. Plus, it’s a great source of protein and iron, making it a great option for diabetic-friendly meals.
4. Vegan Cauliflower & Lentil Tacos
Ingredients:
- 1 small cauliflower, chopped into florets
- 1 cup cooked lentils
- 1 tbsp olive oil
- 1 tsp cumin
- 1/2 tsp turmeric
- 1/2 tsp chili powder
- Salt and pepper to taste
- 4 taco shells
Instructions:
- Preheat your oven to 375°F (190°C).
- Toss cauliflower florets with olive oil, cumin, turmeric, chili powder, salt, and pepper.
- Roast the cauliflower for 25-30 minutes, flipping halfway through.
- In a bowl, mix the roasted cauliflower with cooked lentils and assemble the tacos.
Unique Flavor Pairings:
Cauliflower’s light, crispy texture pairs beautifully with the heartiness of lentils, making this combination a plant protein powerhouse. For more ideas on healthy eating, check out our blog!
5. Tofu & Sweet Potato Tacos
Ingredients:
- 1 block firm tofu, crumbled
- 1 sweet potato, peeled and diced
- 1 tbsp olive oil
- 1 tsp cumin
- 1 tsp paprika
- 1/2 tsp garlic powder
- Salt and pepper to taste
Instructions:
- Preheat your oven to 400°F (200°C).
- Toss the sweet potato with olive oil, cumin, paprika, garlic powder, salt, and pepper. Roast for 20 minutes.
- Meanwhile, crumble the tofu and sauté it in a pan with olive oil for 5-7 minutes, until crispy.
- Assemble tacos with sweet potatoes, tofu, and your favorite toppings.
Tips for Perfectly Crispy Tofu:
Press the tofu to remove excess moisture before crumbling it. This ensures it crisps up nicely when sautéed.
6. Mushroom and Spinach Wraps
Ingredients:
- 2 cups mushrooms, sliced
- 1 cup spinach, fresh
- 1 tbsp olive oil
- 1 tsp thyme
- Salt and pepper to taste
- 4 wraps
Instructions:
- Heat olive oil in a pan and sauté the mushrooms for 5-7 minutes until golden brown.
- Add the spinach and thyme, cooking until the spinach wilts.
- Season with salt and pepper and wrap it all up in soft tortillas.
Why Mushrooms are Great:
Mushrooms have a savory, meaty texture that makes them an excellent substitute for animal protein in tacos. Pair this with some family comfort food ideas for a balanced meal.
7. Seitan Fajita Tacos
Ingredients:
- 1 cup seitan, sliced
- 1 onion, sliced
- 1 bell pepper, sliced
- 1 tbsp fajita seasoning
- 1 tbsp olive oil
- 4 taco shells
Instructions:
- Heat olive oil in a pan and sauté the seitan until browned.
- Add the onions, bell pepper, and fajita seasoning. Cook for 5-7 minutes until vegetables are tender.
- Fill taco shells with the seitan and veggie mixture.
How to Cook Seitan to Perfection:
Seitan cooks quickly and has a meaty texture, making it perfect for fajitas and tacos. You can also use it for batch cooking!
8. Tempeh & Slaw Tacos
Ingredients:
- 1 block tempeh, crumbled
- 1 cup coleslaw mix
- 2 tbsp vegan mayo
- 1 tbsp apple cider vinegar
- 4 taco shells
Instructions:
- Sauté crumbled tempeh in a pan until golden brown.
- In a separate bowl, mix the coleslaw mix with mayo and apple cider vinegar.
- Assemble the tacos with tempeh and slaw for a crunchy, satisfying bite.
Why Slaw Complements Tempeh:
The crispness of the slaw balances the rich flavor of the tempeh, creating a perfect taco filling.
9. Plant-Based “Chicken” Tacos
Ingredients:
- 1 cup plant-based “chicken” strips
- 1 tbsp olive oil
- 1 tsp cumin
- 1/2 tsp paprika
- 4 taco shells
Instructions:
- Sauté the plant-based “chicken” strips in olive oil until crispy.
- Season with cumin and paprika.
- Fill taco shells with “chicken” and your choice of toppings.
Best Plant-Based “Chicken” Brands:
Brands like Gardein, Beyond Meat, and Lightlife offer excellent plant-based chicken options that are perfect for tacos.
Conclusion
Plant-based protein is a great option for your tacos and wraps, adding flavor, texture, and nutrition. From crispy chickpeas to savory tempeh, these 9 recipes will help you create hearty, satisfying meals that everyone will enjoy—whether they follow a plant-based diet or not. Don’t forget to experiment with different toppings and sides to make each taco uniquely yours!
For more recipes, check out our family meals and healthy recipes collections.
FAQs
- Can I use any kind of beans for these recipes?
Yes! Black beans, pinto beans, or even kidney beans work well in tacos. - Are these tacos suitable for meal prep?
Absolutely! Most of these fillings can be made in advance and stored in the fridge for several days. - Can I substitute tempeh for tofu in these recipes?
Yes, you can substitute tempeh for tofu, but keep in mind that tempeh has a firmer texture and a nuttier flavor. - Are these tacos gluten-free?
Many of these recipes are gluten-free, especially if you use corn tortillas or gluten-free wraps. - Can I add cheese to these tacos?
Yes, if you’re not strictly plant-based, feel free to add your favorite dairy or vegan cheese. - Do I need to marinate the plant protein for extra flavor?
Marinating plant proteins like tofu or tempeh can enhance the flavor, but it’s not essential. - What’s the best way to store leftover tacos?
Store the fillings in airtight containers in the fridge, and reheat them when ready to eat.