This Roasted Cauliflower Tacos recipe with chickpeas is a healthy and delicious gluten-free and vegetarian meal that packs a big punch of flavor. Easy to make in the oven or air fryer, with plenty of green goddess sauce to go around.
Serve these baked cauliflower tacos inside warm corn tortillas, or your favorite low-carb alternatives such as almond flour tortillas or crisp lettuce cups.
Cauliflower happens to be our favorite vegetable, and we like it spiced! This is why Aloo Gobi and Vegetable Korma are on repeat in my home.
Because of this, I was inspired to take humble cauliflower and transform it into tacos. With a little bit of plant-based protein from chickpeas, this roasted cauliflower taco filling becomes a hearty and complete meal.
Oh, and the green goddess dressing... that's the chef's kiss. Let's get started!
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Why You'll Love This Recipe
- Plant-forward thanks to cauliflower and fiber-rich chickpeas that keep you full and satisfied.
- Naturally gluten-free and vegetarian - with one easy way to make it vegan!
- Deliciously low carb - only 14g net carbs in each serving - and even lower with the right ingredient swaps!
Ingredients - Notes & Substitutions
The ingredient list for cauliflower and chickpea tacos comes in three parts - the taco filling, the tacos, and the green goddess sauce.
For the Filling & Tacos:
Cauliflower: One medium head of cauliflower is approx 1.5 - 2 pounds (with the leaves and stem), or 4 cups of florets once cut. This is enough to fill 8 corn tortillas and feed 4 people comfortably.
Chickpeas: You will need 1 can (15 oz) or ¾ cup of dried chickpeas cooked from scratch in the Instant Pot.
Avocado Oil: A light avocado oil or olive oil will both work.
Taco Seasoning: Use homemade taco seasoning or your favorite store-bought brand.
Tortillas: Use corn tortillas to keep them gluten-free or switch them out for lower carb almond flour tortillas, or your favorite store-bought substitute. Sturdy lettuce cups, like romaine or butter lettuce, are an even lower-carb option.
For the Sauce:
Water: Start with ¼ cup of water to thin it first. If the sauce is still too thick for your liking, add more water, 1 tablespoon at a time.
Garlic: One small clove is just enough. You can also use ⅛ teaspoon garlic powder instead.
Jalapeno: For spice and kick. Remove the seeds and ribs for a mild spice level.
Greek Yogurt: Use plain, full-fat Greek yogurt. You can also use sour cream instead. To make it vegan, use coconut yogurt or another avocado.
Lemon Juice: For tang and fresh citrus flavor. Lime juice would be a good sub.
Cilantro, Mint, Parsley: This trifecta of fresh herbs gives a balance of bright, clean flavor with just the right amount of pop. If you're not a fan of cilantro, feel free to replace it with more mint and parsley, or another herb like dill.
Avocado: The avocado provides creaminess, texture, and a nice green color. Make sure it's ripe for the right consistency.
Here's the detailed recipe for Green Goddess Dressing for reference.
Scroll to the recipe card for a detailed list of ingredients and quantities.
How to Make Cauliflower Tacos
This cauliflower taco recipe is a cinch to make in the oven or air fryer. I like to blend the green goddess dressing while the cauliflower chickpea filling is roasting away.
Step 1. Prep Cauliflower and Season
To cut cauliflower into quarters, cut the stem on an angle to separate the florets into roughly 1-inch pieces. Wash, rinse, and dry completely before seasoning. Here's a detailed guide on how to cut cauliflower.
Transfer cauliflower florets and cooked chickpeas to a large mixing bowl. Add oil and toss everything. Add taco seasoning and toss well to coat.
Step 2. Roast in Oven or Air Fry
Cooking Method 1: Bake in oven
Line a baking sheet with aluminum foil and spread the seasoned cauliflower and chickpeas evenly into a single layer. Cook in a pre-heated 425°F oven for 20-25 minutes.
Check at the 20-minute mark. If the cauliflower hasn't turned golden on the edges, cook for another 3 to 5 minutes.
Cooking Method 2: Bake in the Air Fryer
Spread the seasoned cauliflower florets and chickpeas in the fryer basket in a single layer. Depending on the size of your basket, you may have to air fry in multiple batches.
Air fry at 380°F for 8-10 minutes shaking the basket after 8 minutes.
Check and adjust seasoning and insert it back into the air fryer for another 1-2 minutes if needed, until the cauliflower is tender on the inside and crisp on the outside.
Step 3. Blend the Green Goddess Dressing
Add ingredients to the blender jar in this order: Water, garlic, jalapeno, yogurt, lemon juice, herbs, avocado, salt, and pepper.
Blend to a smooth consistency. Transfer to a serving bowl and chill until ready to serve.
Step 4. Warm Tortillas and Enjoy!
To serve, warm corn tortillas in the microwave or lightly grill them over direct heat on the stove using tongs.
Spread a few tablespoons of the green goddess dressing on the warm tortilla, then about ¼ cup of the roasted filling.
Serving Suggestions
We love it with freshly made green goddess dressing, but it will also go great with cilantro jalapeno sauce or avocado crema. Make it for:
- Weeknight Dinner: Serve just as is any night of the week.
- Taco Tuesday!: Make it an unforgettable taco night alongside rice and beans, pico de gallo, guacamole, and chips and salsa, too.
Storing and Reheating
Leftover taco filling and extra green goddess sauce will keep in separate airtight containers in the fridge for up to 4 days.
To reheat, roast at 425F for 10 minutes or air fry at 380F for 2-3 minutes, or until heated through and crisp.
Recipe Tips & Notes
- Floret Size: When you are cutting the cauliflower into florets, try to keep them as similar in size as possible so they cook evenly.
- Drying the Cauliflower: Make sure to dry the florets thoroughly after washing. If they are too wet, the oil and seasoning won't stick.
- Cauliflower: Roast until the edges are a deep golden brown and the center is knife tender.
- Spice Level: Make spicy cauliflower tacos with more taco seasoning. You can also increase the spice level of the green goddess sauce by keeping the jalapeno seeds and ribs intact before blending.
- Oven vs Air Fryer: Each method takes about the same time, but the air fryer requires a bit more hands-on work when air frying in batches. Choose whichever cooking method works best for you.
- Green Goddess Sauce: Add the ingredients to the blender in the order listed. This facilitates easier blending.
- Water: Start with ¼ cup water for the sauce, then add more water, 1 tablespoon at a time, if needed.
- Vegan: Replace the Greek yogurt with coconut yogurt or another avocado.
- Storage: Keep the cauliflower filling and green goddess sauce in separate containers in the fridge for up to 4 days. I do not recommend freezing.
Frequently Asked Questions
The cauliflower is done when the cauliflower is a crisp golden brown and the middle stem of the florets is fork-tender.
Warm tortillas quickly in the microwave in 20-second bursts or wrap them in foil to keep warm in the oven. For extra savory flavor, place each tortilla over the direct flame on your stovetop, turning every 10 seconds with tongs, until char-grilled.
Cauliflower Nutrition
Cauliflower is a cruciferous vegetable packed full of good-for-you nutrition. According to Healthline, one serving (1 cup florets - about ¼ of a head) provides:
- Only 25 calories, making it super low in calories
- A rich source of vitamin C, as well as numerous vitamins and minerals
- Approx 3g fiber, which is great for digestive health and promotes feelings of fullness
- A good source of antioxidants and an especially rich source of sulforaphane, a powerhouse plant compound
- A low carb alternative to grains and starchy vegetables, especially when transformed into cauli rice or cauliflower mash
More Cauliflower Recipes From My Kitchen
Looking for more cauliflower recipes? Here are a few of my favorites!
Popular Taco Recipes on the Blog
Some of these recipes are part of the Mexican and Tex Mex recipes:
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📖 Recipe
Roasted Cauliflower Tacos
Equipment
- Oven
Ingredients
For Taco Filling
- 1 medium head of cauliflower cut in small florets (about 1½-2 pounds or 4 cups)
- 1 ½ cups cooked chickpeas 1 (15oz) can chickpeas, rinsed and drained, or ¾ cup dried chickpeas cooked from scratch
- 2 tablespoons avocado oil or olive oil
- 2-3 tablespoons taco seasoning 1½ oz. seasoning mix (use 2 tablespoon for mild)
For Tacos
- 8 corn tortillas or low-carb tortillas, if preferred
Green Goddess Dressing
- ¼ cup water, or as needed
- 1 clove garlic
- 1 jalapeno, cut in half deseed for mild spice level
- ½ cup plain greek yogurt
- 2 tablespoons fresh lemon juice (½ lemon)
- 1 cup cilantro leaves
- ½ cup mint leaves
- ½ cup parsley leaves
- 1 ripe avocado
- ½ teaspoon salt adjust to taste after blending
- ¼ teaspoon freshly cracked black pepper
Instructions
- Cut Cauliflower: Cut cauliflower into quarters. Cut the stem on an angle to separate the florets. Cut florets into roughly 1-inch pieces. Wash, rinse and dry completely before seasoning.
- Season: Add cauliflower florets and cooked chickpeas to a large mixing bowl. Add oil and toss everything. Add taco seasoning and toss well to coat.
Cooking Method 1: Roast in Oven
- Bake in oven: Line a baking sheet with aluminum foil and spread the seasoned cauliflower and chickpeas evenly into a single layer. Cook in a pre-heated 425°F oven for 20-25 minutes.
- Check for doneness: Check at the 20-minute mark. If the cauliflower hasn't turned golden on the edges, cook for another 3 to 5 minutes.
Cooking Method 2: Air Fryer (in batches)
- Add to basket: Spread the seasoned cauliflower florets and chickpeas in the fryer basket in a single layer. Depending on the size of your basket, you may have to air fry in multiple batches.
- Air fry: Air fry at 380°F for 10 minutes, shaking the basket after 8 minutes. Check and adjust seasoning and insert it back into the air fryer for another 2-3 minutes, until the cauliflower is tender on the inside and crisp on the outside.
Green Goddess Dressing
- Blend ingredients: Add ingredients in the blender jar in this order: Water, garlic, jalapeno, yogurt, lemon juice, herbs, avocado, salt and pepper. Blend to a smoothie-like consistency. Transfer to a serving bowl and chill until ready to serve.
Serve
- Warm corn tortillas in the microwave or lightly grill them on the stove using tongs. Spread a few tablespoons of the green goddess dressing on the tortilla, then about ¼ cup of the roasted filling. Enjoy!
Video
Notes
- Floret Size: When you are cutting the cauliflower into florets, try to keep them as similar in size as possible so they cook evenly.
- Drying the Cauliflower: Make sure to dry the florets thoroughly after washing. If they are too wet, the oil and seasoning won't stick.
- Cauliflower: Roast until the edges are a deep golden brown and the center is knife tender.
- Spice Level: Make spicy cauliflower tacos with more taco seasoning. You can also increase the spice level of the green goddess sauce by keeping the jalapeno's seeds and ribs intact before blending.
- Oven vs Air Fryer: Each method takes about the same time, but the air fryer requires a bit more hands on work when air frying in batches. Choose whichever cooking method works best for you.
- Green Goddess Sauce: Add the ingredients to the blender in the order listed. This facilitates easier blending.
- Water: Start with ¼ cup water for the sauce, then add more water, 1 tablespoon at a time, if needed.
- Vegan: Replace the Greek yogurt with coconut yogurt or another avocado.
- Storage: Keep the cauliflower filling and green goddess sauce in separate containers in the fridge for up to 4 days. I do not recommend freezing.
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