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    Home » Recipes » Mains

    Veggie Ground Taco Meat [GF + Oil Free]

    Published: May 20, 2020 · Modified: Mar 17, 2021 by Rosa · This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases, meaning if you click through and make a purchase, I may earn a small commission, at no extra cost to you.

    972 shares
    JUMP TO RECIPE

    Hearty, meaty and absolutely mouth watering veggie ground meat is perfect for tacos, burritos, nachos and more! With the perfect blend of taco seasoning, you will definitely want this on your Taco Tuesday rotation.

    soft tacos on plate with avocado garnish and salsa for dipping
    This recipe was originally published in May 2018. It has been updated for content and photos.

    It’s pretty amazing how cauliflower can become so much more than just a plain ole veggie.

    This versatile vegetable works so well in tons of different dishes, like these vegan meat crumbles, my cauliflower buffalo wings and these incredible vegan wraps with Asian slaw and cauliflower rice. Cauliflower can also make great rice, pizza, and so much more! For even more cauliflower inspo, check out these 32 stunning vegan cauliflower recipes.

    So what’s to love about this veggie ground meat?

    1. It’s healthy! Now I realize healthy is a very subjective term, but there’s no denying that this veggie ground meat is highly nutritious. It’s loaded with vegetables like cauliflower, carrots and mushrooms. Plus it has a healthy dose of protein from pumpkin seeds.
    2. Low in calories. Like most recipes on the blog, I strive to make delicious meals that are low or lower in calories than their traditional version. These vegan meat crumbles not only fit the bill, but this recipe is EXCEPTIONALLY low in calories at under 100 calories per serving. So there’s no guilt in going for seconds, or even thirds!
    3. Loved by vegans and omnivores alike. I make this veggie ground meat very often, for both vegans and omnivores, and everyone always enjoys! Many people don’t even realize it’s vegan, especially when served in a wrap with all the fixings! Now to be clear, I’m not saying it tastes like meat, because it doesn’t. BUT this veggie ground meat is an incredible substitute.
    4. Feeds a crowd. It’s amazing how much filling you’ll get from this vegan ground meat recipe, and since it keeps well in the fridge, you can have leftovers to eat the next day. Or it’s perfect for a small or large gathering, think taco bar for your next event!
    5. Allergen friendly. This veggie ground meat recipe is not only meat, egg and dairy free, but it’s also nut free, soy free, gluten free, oil free and corn free. So no matter your dietary preference or allergies, this is a wonderful option for all.

    hand holding up a soft taco filled with ground veggies, avocado and sour cream

    How to make veggie ground meat

    (This is a summary with step by step photos, full recipe measurements and instructions are in the recipe card below.)

    Gather all your ingredients.

    Peel your carrots and break your cauliflower into large florets. Don’t worry about uniform size pieces since everything will get shredded anyhow.

    bowl of pepitas, cauliflower, bowl of mushrooms, onion, bowls of seasoning on grey deck

    Add your pumpkin seeds and sun dried tomatoes to the bowl of your food processor. Pulse until crumbly, without over processing. (photos 1-2)

    Transfer the mixture to a small bowl and set aside. (photo 3)

    sun dried tomatoes and pepitas in food processor to make crumble

    Next, you will process or shred your vegetables. I use my Veggie Bullet to shred the veggies directly into my deep, nonstick skillet. (photos 4-5)

    If you do not have a veggie bullet or similar shredding tool, you may use your food processor. Just remember, we’re making veggie ground, and want it crumbly, not pureed so DO NOT over process.

    Work in smaller batches if needed, depending on the size of your food processor. Then transfer each batch to your skillet as you go.

    veggie bullet shredding carrot and cauliflower

    Mix the veggies well and cook them over medium high heat, stirring often to prevent sticking. (photos 6-7)

    You want to cook the veggies until soft and mostly cooked through, about 8 minutes or so.

    NOTE: Use a deep rimmed, non stick skillet or pot. You will not need oil or water at this point, as the veggies will produce their own liquid as they cook.

    deep skillet filled with shredded carrot, cauliflower, mushrooms and onion

    Then add all the seasoning, the water and the pumpkin seed and sun dried tomato mixture to the pot. (photo 8)

    Mix well and continue cooking for 2-3 minutes to meld the flavours together, adding more water as needed to prevent sticking. (photo 9)

    When your vegan meat crumbles are cooked, remove from the heat.

    deep skillet with shredded vegetables, chopped pumpkin seeds and taco seasoning

    How to serve

    This veggie ground meat is super versatile. Use it in a classic application with soft or hard taco shells.

    Cutting board with four tortilla wraps on top and veggie ground and avocado inside.

    Or use it to make a taco salad or wrap it up with lettuce wraps to keep the calorie count even lower.

    Just don’t forget your favourite toppings.

    veggie grounds with avocado, cilantro and tomato on top

    What toppings go well with vegan tacos?

    Any toppings you’d use with any other taco! Some of my favourite toppings for this veggie ground meat are:

    • Avocado slices or make some guacamole.
    • Diced tomatoes or salsa.
    • Red or green onion, thinly sliced.
    • Sliced jalapenos or your favourite hot sauce. (I love sriracha.)
    • Some dairy free sour cream or vegan crema fresca.
    • Cilantro or parsley for sprinkling on top.
    • Lime wedges for serving.

    two soft tacos on plate with salsa in dipping bowl beside them

    How long do they keep?

    Since there’s actually no meat in our veggie ground meat, this dish keeps refrigerated for up to 5 days.

    Just reheat and serve or enjoy cold as it tastes great both ways.

    I do not recommend freezing this one as it will get quite soggy once thawed.

    Expert Tips and tricks

    1. Do not puree or over process the ingredients! You want a crumbly consistency of very finely chopped/shredded veggies, and not a pasty consistency. So a food processor or veggie bullet, using the shredder attachment works best. If using a food processor, work in smaller batches if needed, to avoid overly processing the ingredients.
    2. For picky eaters. If you need to hide the ingredients a little more from picky eaters, rather than process the sun dried tomatoes in the food processor, puree them separately in a blender, along with all the seasoning and 1 cup of water. This makes a red sauce that you can pour over your veggie ground meat and it will make the dish a more uniform colour of reddish brown, resembling ground meat or soy grounds. I make them this way when serving my nieces and nephews and they thought it was store bought “veggie grounds” – aka soy!
    3. Seasoning! This recipe is generously seasoned and suits our family perfectly. However, feel free to adjust the seasoning to your preference. To spice it up, add some cayenne pepper, a drizzle of vegan Buffalo sauce or add a jalapeno pepper into the mix. If you want some smokiness, sub half of the called for paprika, with smoked paprika. Season the veggie ground mixture to your taste.
    4. Make it richer/nuttier. Only if you don’t have a nut allergy of course, try subbing the pumpkin seeds for walnuts instead. Both ways taste great, but the walnuts add a bit of a richer flavour. Keep in mind, this sub will also add a few extra calories.

    More vegan Mexican dishes

    • Quick + Easy Jackfruit Fajitas
    • Low Calorie Mexican Zucchini Boats
    • Crispy Potato Tacos w/ Black Beans & Slaw
    • Mexican Corn Salad [Elote Salad]

    If you tried this recipe, please let me know about it in the comments below. I always love hearing from you! Don’t forget to Subscribe to This Healthy Kitchen to be among the first to get my new recipes! You can also FOLLOW ME on Facebook, Instagram, Pinterest and Twitter to see more delicious food and get all the latest updates.

    Buon appetito,
    Rosa

    soft tacos on plate with avocado garnish and salsa for dipping

    Veggie Ground Taco Meat [GF + Oil Free]

    Hearty, meaty and absolutely mouth watering veggie ground "meat" is wonderfully seasoned and perfect for tacos, burritos, nachos and so much more!
    5 from 17 votes
    Print Recipe Pin Recipe Rate Recipe Add to Collection Go to Collections
    Prep Time: 20 minutes
    Cook Time: 10 minutes
    Total Time: 30 minutes
    Course: Main Course
    Cuisine: Mexican
    Servings: 8 Servings
    Calories: 94kcal

    Ingredients

    • 1 cup pumpkin seeds or walnuts
    • 10 sun dried tomatoes
    • 1 small cauliflower broken into large florets
    • 6-8 white or cremini mushrooms
    • 1 yellow onion quartered
    • 2 large carrots peeled
    • 1 tablespoon paprika
    • 2 teaspoon onion powder
    • 2 teaspoon garlic powder
    • 1.5 teaspoon cumin
    • 1 teaspoon chili powder
    • 1 teaspoon dried oregano
    • 1 teaspoon sea salt
    • â…“ cup water

    Optional for serving

    • tortilla wraps or shells gluten free if preferred
    • avocado slices
    • diced tomato
    • sliced jalapeno
    • guacamole
    • dairy free sour cream (cashew cream)
    • cilantro or parsley
    • lime wedges
    Prevent your screen from going dark

    Instructions

    • Add the pumpkin seeds and sun dried tomatoes to the bowl of your food processor and pulse until crumbly, but do not over process. Set aside.
    • Shred all the remaining vegetables using a food processor or Veggie Bullet. Do not puree them! Transfer the shredded veggies to a deep, nonstick skillet.
    • Cook the veggies over medium high heat until reduced and cooked through, about 8 minutes. Stir often to prevent sticking. You won't need any oil or water since the veggies will produce their own liquid.
    • Add all the seasoning, pumpkin seeds and sun dried tomato mixture with the â…“ cup of water and cook another 2-3 minutes, adding a little more water if needed to keep the mixture moist.
    • Serve your vegan meat crumbles as a taco salad, wrap it up in soft or crunchy shells or use lettuce wraps.

    Notes

    Do not puree or over process the ingredients! You want a crumble consistency of very finely chopped veggies, and not a pasty consistency. So a food processor or veggie bullet, using the shredder attachment works best. If using a food processor, work in smaller batches if needed, to avoid overly processing the ingredients.
    For picky eaters. If you need to hide the ingredients a little more from picky eaters, rather than process the sun dried tomatoes in the food processor, puree them  separately in a blender along with all the seasoning and 1 cup of water. This makes a red sauce that you can pour over your veggie grounds and it will make the dish a more uniform colour of reddish brown, resembling ground meat or soy grounds. I made the veggie grounds this way when serving my nieces and nephews and they had no idea it was homemade!
    Seasoning! This recipe is generously seasoned and suits our family perfectly. However, feel free to adjust the seasoning to your preference.
    Leftover vegan crumble meat keeps refrigerated for up to 5 days. Just reheat and serve or enjoy cold.
    Optional toppings are not included in the nutritional information.

    Nutrition

    Calories: 94kcal | Carbohydrates: 11g | Protein: 5g | Fat: 5g | Saturated Fat: 1g | Sodium: 339mg | Potassium: 529mg | Fiber: 4g | Sugar: 4g | Vitamin A: 3075IU | Vitamin C: 38mg | Calcium: 42mg | Iron: 2mg
    DID YOU TRY THIS RECIPE?Mention @this.healthy.kitchen on IG and tag #thishealthykitchen!
    *Nutritional information is an estimate, calculated using online tools and does not include optional ingredients unless otherwise indicated.
    972 shares

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    1. Lucie

      April 05, 2021 at 6:07 am

      5 stars
      Your nieces and nephews had no idea – I must make this for my children!!! Thanks for the tip to purée the sun dried tomatoes, I will definitely make it like that!

      Reply
      • Rosa

        April 05, 2021 at 9:38 am

        My pleasure, hope they enjoy!

        Reply
    2. Angie

      March 20, 2021 at 3:26 pm

      What could I use instead of mushrooms?
      I want to make these so bad but, my son is allergic to mushrooms.

      Reply
      • Rosa

        March 20, 2021 at 6:23 pm

        Hi Angie, zucchini, eggplant or some extra sun dried tomatoes would work well in place of the mushrooms. Enjoy! 🙂

        Reply
    3. lucy

      March 02, 2021 at 2:22 pm

      I’m excited to make this for Meatless Monday.

      We unfortunately must avoid sundried tomatoes, so considering chopped olives or a little miso as a substitution. Is there anything you might try? (not asking for any guarantees, of course) I’ll report back with my findings. Thank you for your wonderful work 🙂

      Reply
      • Rosa

        March 02, 2021 at 3:44 pm

        Hi Lucy, olives sound like a great sub. Roasted red peppers might be nice here too. Let me know how it goes. Enjoy. 🙂

        Reply
    4. Erin

      April 10, 2019 at 12:38 pm

      5 stars
      A mix of Taco Tuesday for a Meatless Monday! These tacos sure look delicious and easy to make.

      Reply
      • rosa

        April 10, 2019 at 5:51 pm

        Thanks Erin. They’re super easy and totally mouthwatering! 🙂

        Reply
    5. Rae

      April 10, 2019 at 12:35 pm

      5 stars
      These cauliflower tacos sound so delicious and healthy. I am trying to incorporate more meatless/vegan recipes into my diet, so I am looking forward to trying your “ground beef” mixture!

      Reply
      • rosa

        April 10, 2019 at 5:50 pm

        Thanks Rae, hope you enjoy! 🙂

        Reply
    6. Tara

      March 25, 2019 at 10:02 am

      5 stars
      A tasty alternative to ground beef — will make again!

      Reply
      • rosa

        March 25, 2019 at 1:04 pm

        Thanks so much for the feedback Tara!

        Reply
    7. Stacy

      February 13, 2019 at 2:22 pm

      5 stars
      What a great recipe Rosa! My husband and I really enjoyed it and were surprised how satisfying the tacos were.

      Reply
      • rosa

        February 13, 2019 at 6:10 pm

        Thanks Stacy. So glad you both enjoyed this recipe. It’s one of our favourites.

        Reply
    8. Elizabeth

      February 12, 2019 at 10:07 am

      This is one of the healthiest taco recipes I’ve seen! And looks delicious, too.

      Reply
      • rosa

        February 12, 2019 at 2:20 pm

        Thanks so much Elizabeth! It’s a family favourite. 🙂

        Reply

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    Hi, I'm Rosa! Welcome to This Healthy Kitchen where you'll find tasty and nutritious, plant-based recipes. I'm an avid home cook who believes food is medicine. Each recipe is made using wholesome ingredients, and under 400 calories per serving with several gluten-free and oil-free options! Occasional cheat days included. 😉

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