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Crispy Lentil and Cauliflower Tacos

  • Author: Mia Zarlengo
  • Prep Time: 20 minutes
  • Cook Time: 15 minutes
  • Total Time: 35 minutes
  • Yield: 3-4 servings 1x
  • Category: Dinner


Vegetarian (and vegan friendly) lentil and cauliflower rice crispy oven baked tacos!



For the Taco Filling:

  • 1 tbsp olive oil
  • 2 cloves of garlic, minced
  • 1/2 shallot, finely diced 
  • 1/3 cup crushed tomatoes, more if needed
  • 1/4 cup water
  • 15 oz of pre-cooked lentils, drained and rinsed (about 1 + 3/4 cups cooked lentils)
  • ~1/2 bag of frozen cauliflower rice
  • 1 packet of taco seasoning 
  • Tortillas (cassava flour, almond flour, or regular flour)
  • 1/2 slice of cheese per taco (vegan or regular, optional)
  • Optional toppings: lettuce, baby spinach, avocado, salsa, sour cream, chopped tomatoes, cilantro


  1. Preheat oven to 450°F and line a large baking sheet with parchment paper.
  2. Heat a large deep skillet over medium heat. Stir in olive oil, garlic, and shallot. Cook until fragrant, 30-60 seconds.
  3. Slightly reduce heat, then stir in crushed tomatoes, water, lentils, cauliflower rice, and taco seasonings. Break up frozen cauliflower rice and stir until everything is well combined.
  4. Allow to simmer for 5 minutes. If you want mixture to be a bit saucier, add an extra splash of the crushed tomatoes. 
  5. Remove lentil mixture from heat and lay the tortillas on the baking sheet and set in the oven for 1 minute to gently heat them. 
  6. Remove from oven and place 1/2 square of cheese in each shell (optional), then scoop about 1/4 cup of the lentil mixture in each taco. Fold the taco shells over the mixture and gently press.
  7. Bake for 10-15 minutes, flipping each taco half-way through. Serve with desired toppings and enjoy!