HEALTHY vegan meals: Tofu Taco Salad

Healthy Vegan Meals: Tofu Taco Salad

Grain-Free | Gluten-Free | Dairy-Free | Plant-Based | Sugar-Free | Vegan


HEALTHY vegan meals: Tofu Taco Salad

This recipe for tofu taco salad is IDEAL for the busy fit foodie that wants a blast of flavour but can't commit to tons of time in the kitchen. Tofu taco "meat" is also a perfect way to stay within a healthy balance of fat AND still get your protein vs. classic meat. Whether you're a vegan or not, this one will satisfy!

As one of my 5 ingredients or less recipes, this is also another easy healthy meal that you can add to your "go-to" list when short on time and big on hunger!  

The Tofu Taco Salad is quick, delicious and filling. Perfect for you to energize or refuel after training, as well as a healthier option for you and your family than traditional taco recipes.  

Makes: 4 servings (4 bowls, depending on how high you fill them!)
Prep Time: 5 minutes
Baking Time: 30 - 35 minutes
Total Time: 40 - 45 minutes

 HEALTHY vegan meals: Tofu Taco Salad

Main Ingredients 

  • 12oz (350g) extra firm tofu patted dry with towel/cloth
  • 1 bag of romaine lettuce
  • 4 tbsp (60g) grapeseed oil (or other neutral tasting oil)
  • 1 tbsp (15g) soy sauce
  • 1 tbsp (8g) each of these spices: ground cumin, garlic powder, oregano, paprika, cayenne (optional chilli powder as well)

  • Fit Foodie Extras

  • Chopped bell pepper
  • Guacamole
  • Chopped Red Onion
  • Salsa 

    Equipment & Extras

  • Baking Tray
  • Parchment Paper/Baking Paper


    Preheat oven to 180C Fan/400F. Next, prepare your sauce by mixing the spices, oil and soy together in a small bowl.

    Follow by lining baking baking tray with parchment paper. Then take patted dry tofu and squeeze it between your fingers over tray until you get crumbles falling over the tray. Pour sauce over crumbles and mix around with your hands. (Yes it gets messy but at least it means less dishes for you too!)

    Put tray in oven and set timer for 20 minutes. While the tofu taco meat is cooking, you can prepare your salad by washing and chopping lettuce and getting any extras ready too.

    After 20 minutes, take tray out of oven and mix around tofu taco meat. Put back in oven for an additional 10 to 15 minutes, depending on how crispy you like it!

    Once tofu taco is done, load up into your salad bowls and put as many toppings as you like! Aproveite this blast of flavour!!!

    HEALTHY vegan meals: Tofu Taco SaladHEALTHY vegan meals: Tofu Taco Salad


    Looking for more Healthy Vegan Meals? Try these healthy recipes! 

    Sweet Potato Pizza Rounds
    Spicy Butternut Squash Wrap
    Courgetti/Zucchini Noodles & Walnut Bolognese

    Back to All Healthy Recipes