Smoky spiced roasted cauliflower tacos with black beans and a creamy cilantro yogurt crema. With 19g of protein per serving, this is a meatless taco night that actually keeps you full. Healthy, easy, and gluten-free with corn tortillas!
Roasted Cauliflower Tacos At A Glance
- ✅ Recipe Name: Roasted Cauliflower Tacos with Yogurt Crema (19g protein)
- 🕒 Ready In: ~45 minutes
- 👪 Serves: 4 (2 tacos each)
- 🍽 Calories: ~340 per serving
- 💪 Protein: 19 grams per serving
- 🌿 Fiber: 14 grams per serving
- 🥣 Main Ingredients: Cauliflower, black beans, corn tortillas, Greek yogurt, cilantro, lime, garlic, cumin, smoked paprika, chili powder
- 📖 Dietary Info: Vegetarian, high-protein, high-fiber, nut-free, gluten-free with corn tortillas
- ⭐ Why You'll Love It: The florets roast at high heat until the edges brown instead of going mushy, and the crema uses Greek yogurt instead of sour cream or mayo. Everything preps ahead, so weekday lunches come together in minutes.
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My Favorite Meatless Taco Recipe
My Healthy Chicken Fajitas Skillet is one of my go-to weeknight dinners, and honestly, the seasoning is my favorite part. That smoky mix of cumin, chili powder, and smoked paprika is what makes me want to put it on everything.
Cauliflower is my all-time favorite vegetable, so I made a vegetarian version with those same fajita flavors. Roasting it at high heat lets the spices toast right onto the florets, and it holds up in a taco just as well as chicken does. If you love a good homemade spice blend as much as I do, my Ground Turkey Seasoning uses a lot of the same pantry staples.
As an athlete, I need my meatless meals to actually keep me full, so I layered in refried beans and a Greek yogurt crema for protein. These tacos are now in my regular rotation, right alongside my Healthy Huevos Rancheros when I want an easy vegetarian meal.
Jump to:
- Roasted Cauliflower Tacos At A Glance
- My Favorite Meatless Taco Recipe
- Are Cauliflower Tacos Healthy?
- Ingredients You'll Need
- Substitutions and Variations
- How to Make Roasted Cauliflower Tacos (Step-by-Step)
- How to Get Crispy Roasted Cauliflower
- Tips for the Best Cauliflower Tacos
- What to Serve with Cauliflower Tacos
- Make Ahead and Storage
- Cauliflower Tacos FAQs
- More Healthy Mexican-Inspired Recipes
- 📖 Recipe
- 💬 Comments
⭐️⭐️⭐️⭐️⭐️
These are amazing. Perfect for my vegetarian days since they're full of protein 🤩
- Megan
Are Cauliflower Tacos Healthy?
Yes. A serving of two roasted cauliflower tacos has about 340 calories, 19 grams of protein, and 14 grams of fiber. That's nearly double the protein of most recipes, thanks to the Greek yogurt crema and refried beans. It's a meatless meal that actually keeps you full.
Ingredients You'll Need
These tacos have three simple parts: spiced roasted cauliflower, a cilantro yogurt crema, and warm tortillas with beans and fresh toppings. The Greek yogurt and black beans supply most of the protein.
For the Spiced Roasted Cauliflower
- Cauliflower: Pick a firm head with no brown spots. Cut the florets small and even so they brown at the same rate.
- Avocado oil: Its high smoke point makes it my go-to for roasting at 425°F. Olive oil works too. Lightly coat every floret so the spices stick.
- Spices: Cumin brings warmth, smoked paprika adds smokiness, chili powder gives mild heat, and garlic powder rounds it out.
- Salt and black pepper: Season before roasting so the flavor bakes in.
For the Cilantro Yogurt Crema
- Greek yogurt: My swap for sour cream, and a big source of the protein. Use plain, unsweetened full-fat or nonfat. I use the same trick in my healthy coleslaw. For a vegan version, use a thick, unflavored plant-based yogurt.
- Cilantro, lime, and garlic: Lime cuts through the smoky cauliflower, and garlic adds bite. Let the crema rest 10 minutes so the flavors come together.
- Spices: A little chili powder, paprika, and cumin tie the crema to the cauliflower.
For Serving
- Refried black beans: They turn these from a light snack into a filling meal. Pinto beans, lentils, or chickpeas also work.
- Tortillas: Use corn tortillas to keep these gluten-free.
- Toppings: Red cabbage for crunch, cherry tomatoes and red onion for freshness, and avocado for creaminess.
Scroll to recipe card for quantities!
Substitutions and Variations
- Use taco seasoning: Short on spices? Use 1 tablespoon of taco seasoning in place of the cumin, chili powder, smoked paprika, and garlic powder. Most blends already contain salt, so leave out the salt and taste a roasted floret before adding more.
- Frozen cauliflower: Don't thaw it. Toss the frozen florets with the oil and spices, spread them out with extra space, and roast at 425°F for 35 to 40 minutes, flipping halfway. They'll be softer without crispy edges.
- Greek yogurt: Blended cottage cheese keeps the crema high in protein. Sour cream works, but the tacos will have less protein.
- Make them spicy: Blend a chipotle pepper in adobo into the crema, or add a pinch of cayenne to the spice mix.
- Make it a taco bowl: Skip the tortillas and serve everything over romaine, spinach, or brown rice. It's my favorite way to pack these for lunch.
- Add more protein: Roast a drained can of chickpeas on the same pan as the cauliflower, double the beans, or add a few cubes of my Super Crispy Tofu.
- Make them vegan: Use plant-based yogurt in the crema and check your refried beans, since some brands contain lard.
How to Make Roasted Cauliflower Tacos (Step-by-Step)
These roasted cauliflower tacos take about 15 minutes of hands-on work. While the cauliflower roasts, make the crema, warm the beans and tortillas, and prep your toppings, so everything is ready at the same time.
- Step 1: Season the cauliflower. Toss even, bite-size florets with avocado oil and the spices until there are no white patches left.
- Step 2: Spread it out. Arrange the florets in a single layer with space between each piece so they brown instead of steam.
- Step 3: Roast until golden. Roast at 425°F until the edges are deep golden brown. Leave any darkened spice bits on the pan, since they taste bitter.
- Step 4: Make the crema. Stir together the Greek yogurt, cilantro, lime, garlic, and spices, then let it rest for 10 minutes so the flavors blend.
- Step 5: Warm the tortillas. Heat each tortilla in a dry skillet until soft with a few brown spots, so it folds without cracking.
- Step 6: Build the tacos. Spread refried beans on each tortilla first to hold the fillings in place, then add the cauliflower and toppings. Finish with crema, cilantro, and a squeeze of lime. Serve while the cauliflower is still warm.
How to Get Crispy Roasted Cauliflower
The key is high heat and space. Roast at 425°F in a single layer, and wait to add the crema until you're ready to eat.
- Dry the florets completely: Rinsed cauliflower that's still damp steams instead of roasting. Pat it dry with a towel before tossing it with the oil and spices.
- Cut them small and even: Bite-size florets have more flat surface touching the pan, which means more browned edges. Big, uneven pieces end up burnt on the outside and firm in the middle.
- Don't crowd the pan: Leave space between every floret. If they're touching, trapped steam keeps them pale and soft. Use two pans if you're doubling the recipe.
- Sauce right before serving: Cauliflower loses its crisp edges fast once the yogurt crema hits it. Drizzle it on at the table, and store the crema separately for leftovers.
Tips for the Best Cauliflower Tacos
- Make sure the cauliflower is dry: Any water left from rinsing turns to steam in the oven, and steamed florets come out soft and pale. Pat them dry with a towel before adding the oil and spices.
- Use avocado oil instead of olive oil: Avocado oil has a higher smoke point than extra-virgin olive oil, so it holds up at 425°F without smoking or turning bitter. It also has a neutral flavor that lets the spices shine.
- Give the crema time to sit: The longer it rests, the more the garlic, lime, and spices blend into the yogurt. I like to make it first, before the cauliflower goes in the oven. Taste it right before serving, and add more lime or salt if needed.
- Loosen the refried beans: Canned refried beans are stiff straight from the can. Stir in a spoonful of water while they warm, so they spread easily without tearing the tortilla. For a vegetarian version, check the label, since some brands use lard or beef tallow.
What to Serve with Cauliflower Tacos
The tacos are warm, smoky, and creamy, so the best sides add something they don't have: crunch, freshness, or extra protein. Pick based on how you're serving them.
- For a fresh side: My Grilled Corn and Avocado Salad adds sweet, charred crunch that balances the spices. Make it while the cauliflower roasts.
- For a heartier dinner: A bowl of Rotisserie Chicken Tortilla Soup with two tacos makes a filling, high-protein meal, especially on cooler nights.
- For a mixed crowd: Make Al Pastor Shrimp Tacos too and set up a taco bar, so vegetarians and meat eaters can both build their own. A pitcher of my Skinny Spicy Margaritas makes it a party.
- For a protein-packed appetizer: Serve my Cottage Cheese Queso with tortilla chips and my 4-Ingredient Guacamole. The queso tastes like classic queso but adds protein, which fits right in with these tacos.
Make Ahead and Storage
These tacos are great for meal prep as long as you store each part separately and assemble right before eating.
- Make ahead: Roast the cauliflower and make the crema up to 3 days ahead. The flavors in the crema keep developing as it sits.
- Storage: Keep the roasted cauliflower, crema, and beans in separate airtight containers in the fridge for up to 4 days. Don't assemble the tacos ahead, or the tortillas will get soggy.
- Reheating: Reheat the cauliflower in a 400°F oven for 5 to 8 minutes to bring back the crispy edges. The microwave works in a pinch, but the florets will be softer. Serve the crema cold.
- Freezing: I don't recommend it. Frozen roasted cauliflower turns mushy when it thaws, and the yogurt crema separates.
Cauliflower Tacos FAQs
No, and they aren't trying to. Roasted cauliflower gets nutty and savory with browned edges, and the smoky spices give it the same bold flavor you'd expect from a taco filling.
They're mildly spicy. Chili powder and smoked paprika add warmth, not heat. For more kick, add a pinch of cayenne to the spice mix or top the tacos with sliced jalapeños.
Yes, as long as you use corn tortillas. Check the labels on your refried beans and any taco seasoning, since a few brands contain gluten.
A creamy, tangy sauce balances the smoky roasted cauliflower best. I use a cilantro yogurt crema because it adds protein, but chipotle mayo, avocado crema, or salsa verde also work well.
This recipe is vegetarian, not vegan, because the crema is made with Greek yogurt. To make it vegan, use a thick, unflavored plant-based yogurt and check that your refried beans don't contain lard.
More Healthy Mexican-Inspired Recipes
If you loved these spiced roasted cauliflower tacos, here are a few more to try next:
Did you make this recipe?
If you make this recipe, be sure to comment and rate it down below. Also, don't forget to tag me @healthfulblondie on Instagram and use the hashtag #healthfulblondie so I can see your delicious creation and share it with my followers!
📖 Recipe
Roasted Cauliflower Tacos with Yogurt Crema
Ingredients
Spiced Roasted Cauliflower
- 1 large head cauliflower, cut into small, even florets
- 1 to 2 Tablespoons avocado oil
- 2 teaspoons ground cumin
- 1½ teaspoons chili powder
- 1 teaspoon smoked paprika
- ½ teaspoon garlic powder
- 1 teaspoon salt
- ½ teaspoon black pepper
Cilantro Yogurt Crema
- 1 cup plain Greek yogurt, nonfat or full-fat
- 3 Tablespoons fresh cilantro, finely chopped
- 1 large garlic clove, minced
- Zest of ½ lime
- Juice of 1 lime
- 1½ teaspoons chili powder
- ½ teaspoon paprika
- ½ teaspoon ground cumin
For Serving
- 1 can refried black beans, or regular beans
- 8 corn tortillas
- Halved cherry tomatoes
- Shredded red cabbage
- Sliced avocado
- Diced red onion
- Fresh cilantro
- Lime wedges
Instructions
- Preheat the oven. Heat the oven to 425°F and line a large baking sheet with parchment paper.
- Season the cauliflower. Pat the florets completely dry. In a large bowl, toss them with the avocado oil, cumin, chili powder, smoked paprika, garlic powder, salt, and pepper until evenly coated.
- Roast until golden. Spread the florets in a single layer with space between each piece, leaving any loose spice clumps in the bowl. Roast for 25 to 30 minutes, until the edges are deep golden brown and a fork slides in easily.
- Make the crema. While the cauliflower roasts, stir together all the crema ingredients in a small bowl. Let it rest for at least 10 minutes. Taste and adjust with more lime or salt if needed.
- Warm the beans. Heat the refried beans on the stovetop or in the microwave, stirring in a spoonful of water so they spread easily.
- Warm the tortillas. Heat each tortilla in a dry skillet over medium heat until soft with a few brown spots, or wrap them in a damp paper towel and microwave for 20 to 40 seconds.
- Build the tacos. Spread beans on each tortilla, then add the roasted cauliflower and your toppings.
- Drizzle and serve. Finish with the crema, fresh cilantro, and a squeeze of lime. Serve right away.
Notes
Nutrition
Recipe tested and developed by Tati Chermayeff, creator of Healthful Blondie. A former Division I rower, Ironman triathlete, and recipe developer based in Austin, TX, Tati creates high-protein and healthy recipes that actually taste like the real thing.
Ashley says
Super easy to make and wow it was great. I love adding no meat recipes into my diet. Great one! Thanks.
Tati Chermayeff says
Thank you so much, Ashley! I love hearing that. I just updated this recipe with a few tips for getting those crispy golden edges on the cauliflower, so I hope you'll give them another try!
Megan Barragan wolff says
These are amazing. Perfect for my vegetarian days since they’re full of protein 🤩
Tati Chermayeff says
Yay, thank you Megan! That's exactly why I made them. I recently bumped them up to 19g of protein per serving, so they're even more filling now. Enjoy your vegetarian days!
Saskia says
finished the recipe so fast and devoured them !!!! highly recommend!
Tati Chermayeff says
WOW, so happy to hear that Saskia! That made my day reading this.