Parmesan Cauliflower Tacos

By Rena |

These Parmesan Roasted Cauliflower tacos are vegetarian-friendly, easy to make, and served with a delicious homemade coleslaw salad. Perfect for lunch or dinner and takes just 30 minutes to make.

top view cauliflower tacos with sauce on the side

These healthy vegetarian cauliflower tacos are so tasty, juicy, and packed with nutrition. The cauliflower is coated with parmesan and hot sauce and then baked to perfection in the oven. We made our own healthy coleslaw salad with a delicious avocado yogurt dressing that complements the tacos so nicely. This cauliflower taco recipe is packed with flavor and nutrition you would want to add to your weekly dinner menu. Cauliflower is a nice alternative to meat and is great for those who are vegetarians, or anyone who wants to just have a vegetarian meal for a change.

Why you will love these vegatarian tacos

  • Simple and easy: All it takes is popping the cauliflower in the oven to bake while you make the homamade coleslaw. You will need just about 30 miutes. Assembling your taco is the fun part.
  • Packed with flavor: The flavors in this caulfilower taco will blow you away. The colesalw brings a nice touch to the tacos and the cauliflower is perfectly flavored and spicy.
  • Nutritious: Loaded with fiber, these tacos will leave you full and satisfied. A low fat meal to enjoy without any quilt.
top view cauliflower taco with a side of avocado yogurt sauce

Ingredients you will need

To make these cauliflower tacos you will need to check if you have the following ingredients on hand. Full measurements are listed further down below.

For the cauliflower tacos:
one head cauliflower
eggs
olive oil
hot sauce or mild buffalo sauce
parmesan cheese
smoked paprika
salt and pepper
wheat tortilla
fresh cilantro
avocado
lime

For the coleslaw salad:
cabbage (red and green)
avocado
garlic cloves
plain yogurt
lime
salt and pepper

ingredients to make the vegetarian cauliflower taco laid out flat on a board

How to make this cauliflower taco recipe

For the cauliflower tacos:

  • Preheat the oven to 400F and line a large baking tray with parchment paper. Set aside.
  • Cut the cauliflower into bite-size florets. To a large bowl, whisk the eggs together with oil and hot sauce. 
  • Prepare a large ziplock bag and add in the Parmesan cheese, smoked paprika, salt, and pepper. Mix well.
  • Add the cauliflower florets to the egg mixture and toss to get all pieces nicely coated. 
  • Next, transfer to the ziplock bag, close it and shake to evenly coat all the cauliflower pieces. Place the florets on the prepared baking tray and bake for 15-17 minutes, or until golden brown.
baked cauliflower florets in a baking sheet pan

For the coleslaw salad:

  • Meanwhile, using a mandolin, carefully shred the cabbage very thinly. Set aside in a medium bowl.
  • To a small food processor, add the avocado, garlic, yogurt, lime juice, salt, and pepper. Pulse until smooth.
  • Pour ¾ of the avocado sauce over the shredded cabbage and toss well to combine.
avocado yogurt sauce in food processor
avocado yogurt sauce over shredded cabbage

To make the tacos:

  • To assemble the tacos, add the baked cauliflower and top with coleslaw salad.
  • Drizzle with the remaining yogurt sauce, garnish with fresh cilantro and chopped avocado.
  • Serve with lime wedges and enjoy!
top view of 4 tacos on a white plate with a side of yogurt dip in a small bowl

Recipe notes, tips, and substitute

  • Hot sauce: instead of adding hot sauce, you may use a mild buffalo sauce 
  • Tortilla: you can use any of your favorite low carb tortillas 
  • Yogurt: plain yogurt was used to make the coleslaw dressing. You can use dairy-free or Greek yogurt.
  • This taco is vegetarian friendly but can be made vegan by skipping the eggs or using egg substitutes. Use dairy-free yogurt and vegan parmesan.
  • Make ahead: consider making the coleslaw ahead and cutting and preparing the cauliflower the day before. Store the cut cauliflower in a bowl filled with water in the fridge.
side shot of cauliflower taco on a white plate

Frequently asked questions

What is usually in Tacos?

Tacos are made with a variety of fillings which are mainly either meat, some sort of vegetable, or beans. The taco can then have add ons or condiments like salsa, guacamole, sour cream, lettuce, cheese, tomatoes, onions, or some sort of chilis or Jalapeño.

What’s a good side for tacos?

Tacos are perfect to eat on their own since they can be filling with the right amount of protein, fiber, and carbs. Some side ideas for tacos can be chips and salsa, coleslaw, corn on the cob, mango, and black bean salad, sweet potato wedges, or baked sweet potatoes.

How do you heat tortillas for tacos?

We like to heat up the tortillas on the stovetop using a cast-iron skillet or any other skillet on medium heat. Heat the skillet, place the tortilla on the skillet, and heat it for about 15 seconds on each side.

side shot of veggie tacos in a white plate

Other vegetarian recipes you may like

side shot of cauliflower taco with side of yogurt dip on a plate

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top view cauliflower tacos with sauce on the side

Cauliflower Tacos

Delicious vegetarian tacos made with spicy parmesan roasted cauliflower in a whole wheat tortilla and served with homemade coleslaw.
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Course: Main Course
Cuisine: American
Diet: Low Fat
Prep Time: 10 minutes
Cook Time: 20 minutes
Assemble: 10 minutes
Total Time: 40 minutes
Servings: 12
Calories: 268kcal
Author: Rena

Ingredients

  • 1 medium head cauliflower
  • 2 large eggs
  • 2 tbsp olive oil
  • 1/4 cup hot sauce
  • 1/4 cup ground parmesan
  • 1 tbsp smoked paprika
  • Kosher salt and ground pepper to taste
  • 12 whole-wheat tortillas
  • Fresh cilantro to garnish
  • ½ avocado chopped, to garnish
  • Lime wedges to serve

For the coleslaw salad:

  • ¼ purple cabbage and ¼ green cabbage or 3 cups slaw mix
  • 2 avocados peeled and pitted
  • 1 clove garlic
  • 1/2 cup plain yogurt
  • ¼ cup lime juice
  • Kosher salt and ground pepper to taste

Instructions

For the cauliflower tacos:

  • Preheat the oven to 400F and line a large baking tray with parchment paper. Set aside.
  • Cut the cauliflower into bite-size florets.
  • To a large bowl, whisk the eggs together with oil and hot sauce.
  • Prepare a large ziplock bag and add in the Parmesan cheese, smoked paprika, salt and pepper. Mix well.
  • Add the cauliflower florets to the egg mixture and toss to get all pieces nicely coated.
  • Next, transfer to the ziplock bag, close it and shake to evenly coat all the cauliflower pieces.
  • Place the florets on the prepared baking tray and bake for 15-17 minutes, or until golden brown.

For the coleslaw salad:

  • Meanwhile, using a mandolin, carefully shred the cabbage very thinly. Set aside in a medium bowl.
  • To a small food processor, add the avocado, garlic, yogurt, lime juice, salt, and pepper. Pulse until smooth.
  • Pour ¾ of the avocado sauce over the shredded cabbage and toss well to combine.

To make the tacos:

  • To assemble the tacos, add the baked cauliflower and top with coleslaw salad. Drizzle with the remaining sauce, garnish with fresh cilantro and chopped avocado. Serve with lime wedges and enjoy!

Notes

  • Hot sauce: instead of adding hot sauce, you may use a mild buffalo sauce 
  • Tortilla: you can use any of your favorite low carb tortillas 
  • Yogurt: plain yogurt was used to make the coleslaw dressing. You can use dairy-free or Greek yogurt.
  • This taco is vegetarian friendly but can be made vegan by skipping the eggs or using egg substitutes. Use dairy-free yogurt and vegan parmesan.
  • Make ahead: consider making the coleslaw ahead and cutting and preparing the cauliflower the day before. Store the cut cauliflower in a bowl filled with water in the fridge.

Nutrition

Serving: 1taco | Calories: 268kcal | Carbohydrates: 31g | Protein: 8g | Fat: 13g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Trans Fat: 1g | Cholesterol: 34mg | Sodium: 539mg | Potassium: 446mg | Fiber: 7g | Sugar: 5g | Vitamin A: 626IU | Vitamin C: 43mg | Calcium: 150mg | Iron: 2mg
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