Keto Vegan Tacos: Delicious and Healthy Recipes

For those embracing a ketogenic and vegan lifestyle, tacos might seem off-limits. However, with the right ingredients and creative recipes, you can enjoy delicious and healthy keto vegan tacos that fit your dietary needs. This article explores several recipes and variations, providing options for everyone from beginners to experienced cooks.

Understanding the Basics

Before diving into specific recipes, it's essential to understand the key components of a keto vegan taco:

• Tortillas: Traditional tortillas are high in carbs. The solution is to use low-carb alternatives such as La Banderita Carb Counter street taco tortillas, Siete Almond Flour tortillas, cauliflower thins, jicama wraps, coconut wraps, or even lettuce leaves.
• Filling: Instead of meat, use plant-based protein sources like Beyond Meat, tofu, or jackfruit. Vegetables like cauliflower, bell peppers, zucchini, cabbage, and mushrooms also make excellent fillings.
• Seasoning: A well-blended taco seasoning mix is crucial for flavor. You can either make your own using chili powder, cumin, garlic powder, and other spices, or purchase a pre-blended mix.
• Toppings: Top your tacos with avocado, queso fresco (if not strictly vegan), cilantro, jalapeños, and lime for added flavor and texture.

Recipe 1: Keto Veggie Tacos with Chipotle Sauce

These veggie tacos are easy to make and perfect for a quick weeknight dinner. They are gluten-free, grain-free, and low-carb, making them suitable for various dietary needs.

Ingredients

For the Vegetarian Tacos:

• 2 red bell peppers, thinly sliced
• 1 medium cauliflower, cut into florets
• 1 8-ounce block extra firm tofu, drained and cut into thin strips (can be substituted with sliced portobello mushrooms or roasted sweet potatoes for paleo and Whole30)
• 2 tbsp olive oil
• 1 tbsp smoked paprika
• 1 tsp ground cumin
• ½ tsp salt
• Black pepper
• 2 cups shredded lettuce
• 8-10 grain-free tortillas (such as Siete Almond Flour tortillas, cauliflower thins, jicama wraps, or coconut wraps)

For the Chipotle Sauce:

• ¾ cup compliant mayo or vegan mayo
• 1 chipotle pepper in adobo sauce
• Juice of ½ lime
• 1 tsp pure maple syrup (optional, can be substituted with a preferred liquid sweetener or left out)
• Salt and pepper to taste

Optional Toppings:

• Cherry or grape tomatoes, sliced
• 1 avocado, sliced
• 2 jalapeno slices

Instructions

1. Cook the Veggies: Preheat the oven to 400F. Spread the bell peppers and cauliflower onto a baking sheet. Drizzle with olive oil, smoked paprika, cumin, salt, and pepper, and toss well to coat evenly. Bake for 25-30 minutes, or until the veggies are soft and starting to crisp on the edges.
2. Prepare the Tofu: Toss the tofu strips in arrowroot starch until well coated (optional, but makes for crispier tofu). Heat a thin layer of oil in a frying pan on medium heat and fry the tofu for 3-4 minutes on all sides, or until golden and crispy.
3. Make the Sauce: Mix the chipotle mayo ingredients in a food processor until smooth. Taste and season with salt and pepper.
4. Warm the Tortillas: Heat tortillas up by frying on a frying pan for 10-20 seconds, or use tongs to char directly over a gas burner for 2-3 seconds, rotating until the desired level of doneness.
5. Assemble the Tacos: Add the tofu, red pepper, and cauliflower to the tortillas. Top with shredded lettuce and other toppings of choice, plus a drizzle of the chipotle mayo.

Nutritional Information (Per Taco)

• Calories: 225
• Fat: 18g
• Carbohydrates: 14g
• Fiber: 3g
• Sugar: 3g
• Protein: 2g

Recipe 2: Keto Vegan Tacos with Zucchini and Queso Fresco

This recipe uses zucchini and yellow squash as the main filling, offering a simple and flavorful option that can be prepared quickly.

Ingredients

• 2 small zucchini or yellow squash, sliced into half moons
• 1 bell pepper, diced
• ½ onion, diced
• 1 ½ teaspoon kosher salt
• ½ teaspoon ground black pepper
• 1 teaspoon chili powder
• ½ teaspoon cumin
• ½ teaspoon garlic powder
• 1 tablespoon vegetable or avocado oil
• 8 La Banderita Carb Counter street taco tortillas
• ½ avocado, sliced for serving
• ½ cup queso fresco, crumbled
• Additional garnishes as desired, such as Ole brand Crema, cilantro, sliced jalapeños, squeeze of lime

Instructions

1. Mix together spices for seasoning blend. Sprinkle over sliced veggies.
2. Heat oil in a medium-large skillet. Add seasoned veggies and sauté until onions turn translucent and veggies start to brown, about 4 minutes.
3. Reduce heat to medium and cook until tender, but not mushy - about 5-6 minutes more.
4. While veggies are cooking, warm tortillas in a medium heated pan. Prepare toppings.
5. When veggies are cooked, scoop into warm tortillas.
6. Top with sliced avocado and cheese. Garnish as desired.

Nutritional Information (Per Serving - 2 Tacos with Avocado & Cheese)

• Calories: 181
• Fat: 10.8 g
• Carbohydrate: 22.5 g
• Dietary Fiber: 16.4g
• Sugars: 3.3 g
• Allulose: 1g
• Net carbs: 5.1 grams
• Protein: 7.9 grams
• Sodium: 480 mg

Recipe 3: Vegan Keto Taco Slaw

This recipe offers a twist on traditional tacos by using a slaw-style filling. It's easy to modify and perfect for those with food allergies or intolerances.

Read also: Easy Low-Carb Cheese Crackers

Ingredients

• ~4 cups (300g) shredded/sliced green cabbage
• ½ cup (60g) walnuts, chopped
• 2-3 tbsp water
• ½ tsp onion powder
• 1-2 tbsp taco seasoning of choice
• ¼ cup level (16g) nutritional yeast
• Salt to taste
• Scallions (green part only, sliced), for serving
• Taco sauce or hot sauce, for serving

Instructions

1. In a pan on medium-low heat, sauté the cabbage and walnuts in 2 tbsp of water, reserving the other tbsp for later.
2. Stir in the onion powder and taco seasoning until everything is completely mixed.
3. Cover and cook for an additional 15-20 minutes, until the cabbage has cooked completely and the walnuts have softened.
4. Remove from the heat and stir in the nutritional yeast, adding in the extra water if needed.
5. Salt to taste (this will vary greatly, depending on how much salt is in your taco seasoning mix).
6. Garnish with scallions and taco sauce and enjoy!

Notes

• Be sure to read the label for the taco seasoning you choose, as some blends contain starches that can add carbs.
• If you can’t eat walnuts, you could also use pecans or even sunflower seeds/pepitas instead at a 1:1 ratio.
• You could also use a ground-style mock meat in place of the nuts altogether to increase the protein.

Nutritional Information (Per Serving)

• Calories: 142

Recipe 4: Chipotle Lime Keto Vegan Tacos with Jackfruit

This recipe uses jackfruit as a meat substitute, offering a soy-free and paleo-friendly option that is also low in carbs.

Ingredients

For the Homemade Taco Seasoning:

• Smoky chipotle
• A pinch of cayenne
• Onion
• Smoked paprika
• Garlic
• Smoked sea salt

For Chicken Taco Filling with Marinade (Optional):

• 2 boneless skinless chicken breasts, sliced into small strips
• 1 tbsp coconut oil
• Homemade taco seasoning

For the Vegan Chili Lime Jackfruit Carnitas:

• 1 package Upton’s Naturals Chili Lime Jackfruit Carnitas
• 1 tbsp coconut oil

Assembling the Tacos:

• Paleo wraps or low-carb tortillas
• Guacamole
• Salsa
• Cilantro
• Cabbage
• Lettuce
• Onions

Instructions

1. Prepare the Taco Seasoning: Place all of the spices in an airtight jar and shake to mix.
2. Prepare Chicken Taco Filling (Optional): Marinate the chicken strips with the taco seasoning and coconut oil for at least 2 hours or overnight. Heat coconut oil in a pan on medium heat, then add the chicken strips and cook until done (about 7-10 minutes).
3. Prepare Vegan Jackfruit Filling: Heat coconut oil in a pan on medium heat, then add the entire contents of the jackfruit package into the pan. Cook just enough to heat it evenly (about 5-10 minutes).
4. Assemble the Tacos: Heat up the tortillas by placing 1-2 at a time on a skillet on medium heat for about 30-60 seconds on each side. Place some of the chicken or jackfruit on the tortilla, then top with your preferred toppings such as guacamole, salsa, cilantro, cabbage, lettuce, or onions.

Notes

• For a richer flavor, marinate the chicken for at least 2 hours or overnight.
• The Upton’s Naturals Chili Lime Jackfruit Carnitas are pre-marinated, so all you have to do is cook it.

Tips and Tricks for Perfect Keto Vegan Tacos

• Choose the Right Tortillas: Opt for low-carb tortillas made from almond flour, coconut flour, or cauliflower. Lettuce wraps are another great option for a completely carb-free taco.
• Experiment with Fillings: Don't be afraid to try different combinations of vegetables, plant-based proteins, and seasonings.
• Make Your Own Taco Seasoning: This allows you to control the ingredients and avoid hidden carbs and additives.
• Add Healthy Fats: Avocado, guacamole, and olive oil are excellent sources of healthy fats that will help you stay in ketosis.
• Get Creative with Toppings: Fresh herbs, salsas, and spices can add a burst of flavor and nutrition to your tacos.

Read also: Keto Calorie Counting: A Detailed Guide

Read also: Magnesium Supplements for Keto

tags: #keto #vegan #tacos #recipe