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Vegan taco filling in an iron skillet with avocado slices on top and halved avocados and a jalapeno next to the pan

Healthy Vegan Taco Filling

This taco filling is made with whole plant-based foods and it’s really easy to make. It’s crumbly, chewy, and spicy, just like a good taco filling is supposed to be.
Course Entree, Main Course
Cuisine Mexican, Vegan
Keyword plant-based taco meat filling, vegan taco filling, vegan taco meat filling
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings 8 Servings
Calories 156 kcal
Author Linda Meyer


  • ½ large cauliflower
  • ½ cup raw sunflower seeds
  • 1 tbsp extra-virgin olive oil
  • 1 large yellow onion finely diced
  • 1 jalapeno pepper seeded and finely diced
  • 3 garlic cloves minced
  • 3 tbsp chili powder
  • 1 ½ tsp cumin
  • 1 tsp smoked paprika
  • 1 tsp sea salt or more or less to taste
  • 1 tsp black pepper
  • ¼ tsp cayenne pepper optional
  • 15 oz cooked black beans
  • ½ lime juiced
  • ½ cup cilantro chopped


  1. Crumble the cauliflower in a food processor or with a knife. Once the cauliflower begins to crumble, add the sunflower seeds and pulse until they’re broken down.
  2. In a large skillet, heat the oil (see note) on medium heat and add the onion and jalapeno, cook until the onion begins to turn translucent, approximately 5 to 7 minutes. Add the cauliflower and sunflower mixture and the spices and stir to combine. Add the beans and stir to combine. Squeeze the lime juice over the filling. Cook for approximately 15 minutes, or until the cauliflower is tender, not mushy. Turn off the heat and stir in the cilantro. It will wilt, but shouldn’t cook. If you don’t like cilantro, leave it out.

Recipe Notes

The Nutrition Facts are and estimate only. If you don’t cook with oil you can use a few tbsp of water or vegetable broth to cook the onions and jalapeno. Add more as it evaporates, but don’t add so much that it becomes watery. Add a few more tbsp once you add the cauliflower mixture. Store in an air-tight container in the refrigerator for up to a week or in the freezer for up to 3 months. Thaw in the refrigerator and then reheat.

Nutrition Facts
Healthy Vegan Taco Filling
Amount Per Serving
Calories 156 Calories from Fat 54
% Daily Value*
Fat 6g9%
Sodium 345mg15%
Potassium 363mg10%
Carbohydrates 18g6%
Fiber 7g29%
Sugar 1g1%
Protein 7g14%
Vitamin A 1120IU22%
Vitamin C 8.3mg10%
Calcium 42mg4%
Iron 2.5mg14%
* Percent Daily Values are based on a 2000 calorie diet.