Edit ModuleShow Tags

Tofu Tacos

Tofu Tacos

Photo: Mandy Mindin

Still not sold on tofu? Tofu is a plant-based protein food, often used as a meat substitute, with a texture that often is described as “sponge-like.” It is time, however, to turn this description into something more appealing to those taste buds once and for all. Why? Tofu is an excellent source of protein and calcium (when prepared with calcium sulfate) and a good source of iron. This plant-based protein source takes on whatever flavor you choose to accompany it with, so get creative!

When the next taco time rolls around, don’t hesitate to grab that package of tofu and get cooking!  This recipe brings a crispy and tasty twist to this ingredient that is sure to change the mind of any tofu non-enthusiast.

Tofu Tacos

Makes 4 tacos   


  • 12 ounces of vacuum-sealed extra-firm tofu (does not require pressing)
  • Spinach tortillas
  • 1 cup sliced carrots
  • 2 cups Brussels sprouts
  • ½ cup chopped red onion
  • 2 cups chopped broccoli
  • 1 cup thinly sliced red bell pepper
  • 2 cups spinach leaves
  • 1 tablespoon olive oil
  • 1 tablespoon minced garlic
  • 2 tablespoons ground cumin, divided
  • Black pepper to taste
  • Marinade: your choice; for this recipe I used gyoza dipping sauce (made from rice vinegar, soy sauce, red pepper flakes, garlic, ginger and sesame oil)
  • Optional toppings: guacamole, salsa, hot sauce


  1. Preheat the oven to 450°F and slice the tofu into ½-inch slices for roasting. Place tofu slices on a plate and coat with gyoza dipping sauce.
  2. Place tofu on oiled baking sheet. Evenly sprinkle ½ teaspoon cumin over slices.
  3. Place carrots and Brussels sprouts on the other side of the baking sheet and season with black pepper and remainder of cumin. Place in oven for approximately 8 minutes.
  4. While tofu and vegetables are roasting, place olive oil in sauté pan over medium heat and add garlic and red onion. Sauté until onion is translucent, then add red pepper and broccoli. Cook for approximately 6 to 8 minutes.
  5. Take baking sheet out of oven and flip tofu slices. Toss carrots and Brussels sprouts to avoid charring. Place back in over for another 8 minutes.
  6. Place small handful of spinach leaves in the middle of four spinach tortillas.
  7. Remove baking sheet from the oven and check on the tofu slices and vegetables; flip if necessary and place back in oven for another 5 minutes or until everything looks evenly roasted.
  8. Once roasting is complete and Brussels sprouts have cooled slightly, shred them by cutting out the core and removing outer leaves; then halve the Brussels sprouts length-wise, set them on the cut end and slice thin. Cut the tofu in smaller slices if desired.
  9. Place sliced tofu, carrot, shredded Brussels sprouts and sautéed vegetables over bed of spinach leaves on tortilla.
  10. Top with your choice of toppings, roll up and enjoy!

Mandy MindinMandy Mindin is a dietetic intern in Mount Mary University’s Coordinated Program and is also pursuing her master’s degree in Dietetics with a counseling concentration. She has a strong passion for preventative practice/food as medicine and aspires to start her career in behavioral health, working with eating disorder patients. Connect with her on Instagram.

More Articles

Versatile Ramekins Offer Portion Perfection

Versatile Ramekins Offer Portion Perfection

Most commonly used for preparing baked items such as soufflés, crème brûlée and mini-casseroles, ramekins also can be used to serve soup, dips and condiments.
Slow Cooker Mexican Shredded Chicken

Slow Cooker Mexican Shredded Chicken

Chicken is cooked low and slow in tomatoes and a blend of Mexican spices, then shredded. It’s a perfect topping for tostadas and salads or filling for tacos and burritos.
Is Nutritional Yeast Active?

Is Nutritional Yeast Active?

A source of protein and a non-dairy cheese flavor substitute, nutritional yeast is a popular staple in many vegan kitchens.
Edit Module
Edit ModuleShow Tags
Edit Module
Advertise with Food & Nutrition
Edit ModuleShow TagsEdit ModuleShow Tags

Student Scoop

A guest blog written for students members of the Academy of Nutrition and Dietetics.

About This Blog

Student Scoop is a guest blog written by members of the Academy of Nutrition and Dietetics for students and interns in nutrition and dietetics. Content – including information, recipes and views expressed – is that of the authors and does not reflect the positions or policies of Food & Nutrition Magazine or the Academy of Nutrition and Dietetics. Bloggers are required to pledge they will not write for Student Scoop on topics, companies or trade organizations they currently represent or have represented at any time. 

Learn about our guest blogs!

Comments Policy

Food & Nutrition Magazine provides this forum to exchange ideas, opinions and contributions within a positive community. Diverse viewpoints and constructive, respectful dialogue are welcome. Rudeness, misinformation, self-promotion and abuse are not. We reserve the right, without warning or notification, to remove comments and block users we determine violate this policy or our Terms & Conditions. You must include your name or be logged into a personal account on Disqus, Facebook, Twitter or Google+ to comment.


Edit Module

Get Student Scoop in Your RSS

Use your RSS reader's instructions to add Student Scoop to your list:

Atom Feed Subscribe to Student Scoop »

Get Our Blogs in Your Email

Stone Soup
Student Scoop