Lentils make the perfect substitute for ground beef in these roasted cauliflower and lentil tacos with creamy chipotle sauce! Cauliflower is tossed in taco seasoning and roasted until sweet and nutty and is tossed with perfectly tender, highly seasoned lentils. This recipe is garnished with a squeeze of lime juice and a sprinkle of fresh cilantro for a bright finish. Serve on corn tortillas with the creamy chipotle sauce and your favorite toppings. {Gluten-free & Vegetarian}
Table of Contents
Cauliflower Lentil Tacos Recipe
Whether you’re trying to eat less meat or are a vegetarian looking for more meal options, these lentil and cauliflower tacos are the perfect meatless dinner!
The roasted cauliflower and tender lentils take on a toothsome, meaty texture, and you’ll still get plenty of protein and fiber to keep you full and energized for hours!
The warm spices and chipotle sauce are so savory you won’t feel like you’re missing out on a single thing. Perfect for Taco Tuesday or anytime you need a quick, delicious vegetarian meal!
For more delicious taco recipes, try out these Spicy Shrimp Tacos and Grilled Chicken Street Tacos!
Why We Love These Vegan Lentil Tacos
- Comes together quickly with pantry staples
- Formulated by a Registered Dietitian to have a balance of protein, carbohydrates, healthy fats and more
- Great source of fiber and plant-based protein
- The cauliflower lentil filling can be served in many different ways (tacos, salads, burrito bowls, etc.)
- Delicious dinner option for the whole family
- Can be made as spicy (or mild) as you prefer
Ingredient Notes
For the roasted cauliflower
- Cauliflower: Cut a whole head of cauliflower into bite-size florets to roast.
- Olive oil: To give the crispy roasted cauliflower a golden brown crust.
- Homemade taco seasoning: My homemade taco seasoning is low in sodium but high in flavor! It’s made with paprika, cumin, garlic powder, onion powder, chili powder, dried oregano, salt, and red pepper flakes, which you likely already have on hand.
For the lentils
- Olive oil
- Yellow onion
- Minced garlic cloves
- Tomato paste: For a savory, meaty flavor.
- Taco Seasoning:
- Adobo sauce: This sauce comes from canned chipotles and has a bold, spicy flavor. You can find these in the Mexican food section at your local grocery store.
- Uncooked brown lentils: These cook in the savory broth mixture to soak up lots of flavor.
- Low sodium vegetable broth: Either storebought or homemade work will.
- Chopped cilantro: For a fresh garnish.
- Lime juice
For the creamy chipotle sauce
- Chipotle & adobo sauce: For that classic chipotle flavor and heat.
- Plain Greek yogurt: This adds creaminess and extra protein. Low fat sour cream is good swap.
- Mayonnaise: Mayo has a tangy flavor that balances the heat from the chipotle peppers.
- Lime juice
- Salt and black pepper to taste
- Small tortillas
- Your favorite taco toppings for serving (salsa, olives, diced red onions, avocado slices, fresh radish, shredded cheese, vegan sour cream, etc)
Step-by-Step Instructions
Step 1: Prepare Roasted Cauliflower
- Preheat oven to 425℉, line a large rimmed baking sheet with parchment paper or foil. Place cauliflower in center of pan, toss with the oil and taco seasoning. Roast for 25-30 minutes, stirring once halfway through, or until cauliflower is tender and a rich golden brown.
Step 2: Make Lentil Taco Filling
- While the cauliflower roasts, make the lentils. Heat a medium size sauce pan over medium heat, add the olive oil, followed by the onion, saute 3-5 minutes or until translucent. Add the garlic and saute 30 seconds. Add the tomato paste, taco seasoning, adobo sauce, lentils and vegetable broth. Bring to a boil, reduce to a simmer and cover loosely with a lid. Simmer for 15-25 minutes, or until lentils are just tender. Add extra splashes of vegetable broth as needed during cooking to make sure the pan doesn’t run dry. Drain any remaining liquid, taste and adjust seasoning.
Step 3: Make Creamy Chipotle Sauce
- Make the creamy chipotle sauce by smashing the chipotle in a small bowl with a fork until finely minced, then stir in the Greek yogurt or sour cream, mayonnaise and lime juice. Taste and adjust seasoning with salt and pepper.
Step 4: Combine Lentil and Cauliflower Filling
- When the lentils and cauliflower are ready, add the cauliflower to a large bowl (or the lentil pot if it will fit) with the drained lentils. Add in chopped cilantro and lime juice, stir to combine. Taste and adjust seasoning if desired.
Step 5: Assemble Tacos
- Warm tortillas in the microwave or on the stove and keep warm in foil, or a tortilla warmer. Serve lentil taco meat immediately with your favorite taco toppings. We used thinly sliced radish, queso fresco cheese, cilantro and avocado.
Keep scrolling to the recipe card below for the full printable recipe!
Expert Tips
- It is best to use brown, green or puy lentils for this recipe, as they hold up to cooking. Yellow or red lentils can cook up too mushy.
- You could use your favorite store bought taco seasoning to use in place of my homemade mix.
- Any leftover chipotle in adobo sauce can be placed in a ziplock bag and frozen for up to 3 months. Thaw in the fridge overnight or place the baggie in a bowl of warm water to thaw.
- The Greek yogurt in the chipotle sauce can be substituted with sour cream if desired.
Recipe FAQs
You can roast frozen cauliflower and still get a nice crispy texture. To do this, you’ll need to preheat the sheet pan in the oven, then add the frozen veggies. You should hear a sizzle as they crisp up on the hot pan. Roast until golden brown and tender, but be careful not to overcook.
The cooked lentil filling can definitely be frozen for later! Just be aware that the cooked lentils may become a little softer and looser after thawing and reheating, but this often works fine in tacos or taco bowls. Chill the lentil mixture in a freezer-safe container and leave 1-2 inches for headspace. Then, transfer to the freezer and store for up to 3 months.
Absolutely! If you aren’t a fan of lentils, try black beans instead. You can even use canned black beans instead of waiting for the dry lentils to cook. Just be aware that you’ll need about 2 cups of beans (approximately 1.5 cans). You’ll also need to reduce the amount of broth quite significantly, as you won’t be rehydrating dried beans.
These tacos do have a bit of a spicy kick, so if your family is particular about spice, feel free to reduce the amount of chipotle peppers and adobo sauce that you use.
Storage Guidelines
Store leftover filling in an airtight container in the fridge for up to 5 days. Reheat in the microwave until warmed through.
Optional Toppings
Beyond the creamy chipotle sauce, you can also top these tacos up with any other topping favorites. Try any of the following:
- Radish
- Queso fresco cheese
- Cilantro
- Avocado
- Guacamole
- Cabbage
Other Serving Suggestions
One of the best parts about this recipe is how many different ways there are to serve the lentil taco filling! You don’t have to just stick to regular tacos. Try these variations instead:
- Taco salad
- Taco or burrito bowls
- Nachos
- Burritos
- Quesadillas
- Tostadas
Recipe Variations
- Use different lentils: Instead of brown lentils, feel free to use green or puy lentils.
- Roast more veggies: Cauliflower is a great option, but you can also roast sweet potatoes, winter squash, etc.
- Add more protein: Lentils are a great way to stretch meat and make your meal more filling. If you’re not vegetarian, feel free to brown ground beef or ground turkey to add extra protein to this dish.
- To make vegan: Replace the Greek yogurt in the chipotle sauce with a plant-based sour cream or yogurt and sub in vegan mayo for regular mayo.
More Tasty Lentil Recipes
- Greek Lentil Salad
- Lentil Bolognese
- Red Curry Lentils with Sweet Potato and Spinach
- Spiced Carrot and Lentil Soup
- Lentil Cups
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Roasted Cauliflower and Lentil Tacos with Creamy Chipotle Sauce
Ingredients
For the Roasted Cauliflower
- 1 small head cauliflower, cut into small bite size florets
- 2-3 tablespoons olive oil
- 1 tablespoon reduced sodium taco seasoning (homemade or store-bought)
For the Lentils
- 2 teaspoons olive oil
- 1 small yellow onion, finely diced
- 4 garlic cloves, minced
- 2 teaspoons tomato paste
- 1 tablespoon reduced sodium taco seasoning (homemade or store-bought)
- 1 tablespoon adobo sauce from canned chipotles
- 3/4 cup uncooked brown lentils
- 2 cups low sodium vegetable broth, plus more as needed
- 2 tablespoons chopped cilantro
- Juice of 1/2 a lime
For the Creamy Chipotle Sauce
- 1 chipotle plus 1 teaspoon adobo sauce from can
- 1/3 cup plain Greek yogurt or low fat sour cream
- 3 tablespoons mayonnaise
- Juice of 1/2 lime
- Salt and pepper to taste
- Small tortillas and your favorite taco toppings for serving
Instructions
- Preheat oven to 425℉, line a large rimmed baking sheet with parchment paper or foil. Place cauliflower in center of pan, toss with the oil and taco seasoning. Roast for 25-30 minutes, stirring once halfway through, or until cauliflower is tender and a rich golden brown.
- While the cauliflower roasts, make the lentils. Heat a medium size sauce pan over medium heat, add the olive oil, followed by the onion, saute 3-5 minutes or until translucent. Add the garlic and saute 30 seconds. Add the tomato paste, taco seasoning, adobo sauce, lentils and vegetable broth. Bring to a boil, reduce to a simmer and cover loosely with a lid. Simmer for 15-25 minutes, or until lentils are just tender. Add extra splashes of vegetable broth as needed during cooking to make sure the pan doesn't run dry. Drain any remaining liquid, taste and adjust seasoning.
- Make the creamy chipotle sauce by smashing the chipotle in a small bowl with a fork until finely minced, then stir in the Greek yogurt or sour cream, mayonnaise and lime juice. Taste and adjust seasoning with salt and pepper.
- When the lentils and cauliflower are ready, add the cauliflower to a large bowl (or the lentil pot if it will fit) with the drained lentils. Add in chopped cilantro and lime juice, stir to combine. Taste and adjust seasoning if desired.
- Warm tortillas in the microwave or on the stove and keep warm in foil, or a tortilla warmer. Serve taco filling immediately with your favorite taco toppings. We used thinly sliced radish, queso fresco cheese, cilantro and avocado.
Notes
- It is best to use brown, green or puy lentils for this recipe, as they hold up to cooking. Yellow or red lentils can cook up too mushy.
- Any leftover chipotle in adobo sauce can be placed in a ziplock bag and frozen for up to 3 months. Thaw in the fridge overnight or place the baggie in a bowl of warm water to thaw.
- The Greek yogurt in the chipotle sauce can be substituted with sour cream if desired.
- The nutritional information is based on one taco with 1/6th of the chipotle cream sauce (about a tablespoon or so).
Nutrition
A version of this recipe was originally posted in September 2019 and was updated in September 2024 to include new ingredients, photos and helpful tips.
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