These hearty TVP tacos are packed with plant-based protein and flavorful ingredients for an easy, family-friendly dinner. Each serving has 30 grams of protein and 19 grams of fiber.
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Taco night just got a delicious upgrade with these High-Protein TVP Tacos made from seasoned TVP “taco meat” tucked into warm corn tortillas with diced onions, cilantro, and creamy avocado. The TVP taco meat is easy to make and packs plenty of plant-based protein while still giving you that hearty taco filling texture. Try these topped with our Classic Chunky Guacamole.
Another fun go-to recipe for taco night is our Lentil Walnut Tacos with Tahini Lime Sauce. We love these types of comfort food meals that satisfy our cravings while helping us meet our daily protein needs!
What is TVP?
Lately we’ve been experimenting with various plant-based protein sources and wanted to give TVP a try. I’m happy to say it did not disappoint!
TVP is short for “textured vegetable protein” and is derived from defatted soybean flour. You can find it packaged as small dry flakes (a popular brand is Bob’s Red Mill) that require rehydration in hot water or broth before it can be cooked. Once it is moist and fluffy, it will absorb flavors and seasonings well and can be cooked using various methods.
TVP is affordable and easy to find in most grocery stores or through online retailers. Its hearty texture is reminiscent of ground beef and is one of the easiest ways to add protein to plant-based meals. Its long shelf life and ease of use make it an excellent pantry staple.
Other Ways to Use TVP
Once you have TVP on hand, there are plenty of ways to use it beyond tacos. Its ground-meat-like texture works especially well in recipes like chili, sloppy Joes, burrito bowls, stuffed peppers, pasta sauce, and casseroles. We’ll add links here as we create more TVP recipes.
How to Make High-Protein TVP Tacos
See the full recipe card with measurements and instructions below.
What You’ll Need
- Textured vegetable protein (TVP)
- Hot water
- Avocado oil
- Onion
- Garlic
- Tomato paste
- Tamari or soy sauce
- Smoked paprika
- Cumin
- Chili powder
- Oregano
- Salt
- Fresh ground pepper
- Corn tortillas
- Optional Toppings: cilantro, salsa, avocado, lime wedges
How To Make This Recipe
- Rehydrate the TVP. Place the dry TVP in a medium-sized bowl and pour the hot water over it. Stir and let it sit for 5–7 minutes, until the liquid is absorbed and the TVP has a fluffy consistency.
- Sauté the onion and garlic. Heat the oil in a skillet over medium-high heat. Add the diced onion and sauté for 3–4 minutes, until soft. Add the garlic and cook for about 30 seconds more.
- Add the seasonings. Stir in the tomato paste, tamari, smoked paprika, cumin, chili powder, oregano, salt, and black pepper. Cook for 1 minute.
- Cook the TVP taco meat. Add the rehydrated TVP and stir well to coat it in the seasonings. Cook for 5–10 minutes, stirring occasionally and allowing the TVP to brown slightly and develop a ground-meat-like texture. Adjust the salt and spices to taste.
- Assemble the tacos. Spoon the TVP taco meat into warm tortillas and top with diced onion, cilantro, salsa or taco sauce, sliced avocado, and lime wedges.
Notes & Storage
Storage
Store leftover TVP taco meat in an airtight container in the refrigerator for up to 5 days. To reheat, warm the taco “meat” in a skillet over medium heat until heated through. If it seems dry, add a splash of water or vegetable broth to restore moisture. Optionally, you can microwave it in 30-second intervals until warm.
To freeze, transfer the TVP taco meat to a freezer-safe container or bag and freeze for up to 3 months. Thaw overnight in the refrigerator before heating.
Notes
- Texture: For the best texture, make sure to allow the TVP to absorb the water completely. Most or all of the water should be absorbed, and the texture should be tender and fluffy, not dry or crunchy.
- Cooking Tip: Browning the TVP well in a skillet helps create a deeper flavor as well as a heartier, meatier texture.
- Adjust Spices: Play around with the seasonings, adding more (or less) smoked paprika, chili powder, cumin, or salt to taste.
- Tortillas: We use corn tortillas for our tacos, but flour tortillas are a great swap. Warming them ahead of time makes them more pliable and enhances their flavor.
High-Protein TVP Tacos
Ingredients
- 1¼ cup dry textured vegetables protein (TVP)
- 1¼ cup hot water
- 1 tbsp olive oil or avocado oil
- ½ small onion, finely diced
- 2 cloves garlic, minced
- 2 tbsp tomato paste
- 1 tbsp tamari or soy sauce
- 1 tsp smoked paprika
- 2 tsp ground cumin
- 1½ tsp chili powder
- 1 tsp oregano
- ¼ tsp fresh ground black pepper
- Salt, to taste
- 12 warm corn tortillas
- Diced white onion
- Salsa or hot sauce
- Fresh cilantro
- Sliced Avocado
- Lime wedges (optional)
Method
- Rehydrate the TVP in a medium-sized bowl by pouring the hot water over the dry TVP. Stir and allow it to sit for 5-7 minutes until the liquid is absorbed and it has a fluffy consistency.
- Heat the oil in a skillet over medium-high heat. Add the diced onion to the skillet and sauté for 3-4 minutes until soft. Add garlic and cook for about 30 more seconds.
- Stir in tomato paste, tamari, smoked paprika, cumin, chili powder, oregano, salt, and black pepper. Cook for 1 minute.
- Add the rehydrated TVP and stir well to coat. Cook, stirring occasionally for 5-10 minutes, allowing the TVP to brown slightly on all sides to create a texture that resembles ground beef. Adjust the salt and spices to taste.
- To serve, spoon the taco "meat" into warm tortillas and top with diced onion, cilantro, salsa (or taco sauce), sliced avocado, and lime wedges.
Nutrition
Nutrition facts are provided as an estimate and may vary depending on ingredients used.
