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High Protein One Pan Vegan Taco Skillet

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Indulge in a savory and protein-packed delight with this high-protein one-pan vegan taco skillet. Bursting with vibrant flavors and wholesome ingredients, this dish combines an array of colorful veggies, including bell peppers, onions, and tomatoes, with hearty textured vegetable protein (TVP) for a satisfying meaty texture. Adding to the nutritional profile, Palmini rice offers a low-carb alternative to rice that is rich in fiber. With a medley of Mexican-inspired flavor, each bite is a fiesta for the taste buds, perfect for a quick and nourishing 20 minute meal that's just as easy to prepare as it is delicious. This recipe provides over 25g of protein per serving and is great for meal prep!
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Easy Taco Skillet

In the whirlwind of weeknights, finding a meal that’s both quick to prepare and satisfying can feel like a tall order. Enter the Easy Taco Skillet: a one-pan wonder that’s not just quick to make but also includes loads of nutritional value. Perfect for those on a vegan diet or anyone looking to add more plant-based proteins to their meals, this taco skillet recipe is about to become your new go-to.

This Easy Taco Skillet recipe embodies the joy of cooking: it’s quick, delicious, and leaves plenty of room for creativity and customization! Is it Taco Tuesday where you are or are you just in the mood for a delicious, quick and nutritious meal? If its visual appeal isn’t enough, consider the fact that this meal is gluten free, dairy free, plant based, high protein, low carb and divine! *wink wink*

What You’ll Need For This High Protein One Pan Vegan Taco Skillet

  • Red Onion: Brings a sharp yet sweet depth to the dish. You could also use shallots or white onions for a milder flavor.
  • Garlic Cloves: Adds an essential pungency and depth.
  • Mini Sweet Peppers: Provide a vibrant sweetness and crunch. Any type of bell pepper will work well as a substitute, offering a similar sweet flavor.
  • Tomato Paste: Concentrates the tomato flavor for a rich base. Tomato sauce can be used, though it may result in a thinner consistency for the taco sauce.
  • Taco Seasoning: This blend of spices gives the skillet its taco flavor. Store bought taco seasoning is just fine for this but if you want to make your own; consider mixing chili powder, garlic powder, onion powder, and paprika.
  • Nutritional Yeast: Adds a cheesy, nutty flavor while keeping the dish vegan. A dairy free shredded cheddar cheese can also add richness and a creamy texture.
  • Textured Vegetable Protein (TVP): Serves as the plant based, protein-packed ground beef substitute, making the dish hearty and satisfying. If you cannot find TVP you could consider crumbled tofu for a similar texture and protein content.
  • Vegetable Broth: Adds moisture and helps to rehydrate the TVP.
  • Diced Tomatoes with Green Chiles: Offers a spicy tang and juicy texture.
  • Palmini Heart of Palm Rice: Provides a low-carb, grain-free base for the skillet.
  • Black Beans: Add fiber and protein, contributing to the dish’s filling nature. 
  • Yellow Sweet Corn: Adds sweetness and a pop of color. Frozen or canned corn works just as well if fresh is not available.
  • To Serve: Fresh cilantro and avocado provide a fresh contrast to the warm spices, while crushed tortilla chips offer crunch. Creating your own pico de gallo can add freshness, and vegan sour cream can add creaminess if avocado is not preferred!

What is Textured Vegetable Protein (TVP)?

For those who are not familiar or didn’t read my Protein 101 Guide; Textured Vegetable Protein (TVP) is a highly nutritious soy product that’s an excellent source of plant-based protein, making it a popular meat substitute among vegetarians and vegans. TVP is made from defatted soy flour, a byproduct of extracting soybean oil. The result is a granular or chunky texture that closely mimics the texture of ground meat when rehydrated. TVP is not only rich in protein but also contains essential amino acids needed for muscle repair and growth. Its high fiber content aids in digestion and can help maintain a healthy gut. It’s also low in fat and calories, making it an excellent option for those looking to manage their weight while still getting their protein needs met. TVP stands out for its impressive nutritional content, particularly its protein content. Here’s a rough breakdown of the macronutrients found in a 1/4 cup serving of dry TVP:

Calories: Approximately 80 kcal
Protein: About 12-15 grams.
Carbohydrates: Around 7-10 grams, with a considerable portion coming from fiber.
Fiber: About 4 grams, contributing to digestive health and satiety.
Fat: Minimal fat content, usually less than 1 gram.

How to Make a Healthy Taco Skillet

The process is simple and does not take a lot of time! The best part is that it all takes place in one pot or skillet in under 30 minutes! Start by warming a large skillet over medium heat. Choose your preferred base—water, broth, or a light coating of avocado oil—to prevent sticking. Add the onion and garlic to the pan, stirring them for a couple of minutes until they become fragrant and start to soften. Next, mix in the bell peppers, allowing them to sauté briefly, enhancing their flavor. Add the tomato paste, taco seasoning, and nutritional yeast, and blend everything together. This step is so important and will ensure all your flavors are deeply married, as the spices get toasted and the tomato paste caramelizes. A splash of water or broth can be added to deglaze the pan, ensuring no tasty bit is left behind.

Now it’s time for your TVP, more broth, diced tomatoes, and Palmini rice to be added to the skillet. If you want to spice things up a bit, add a dash of sriracha or chili flakes. Stir the mixture well and allow it to gently simmer, adding more broth as needed to achieve the right consistency. Fold in the black beans and corn, then cover the skillet and lower the heat. After simmering for about five minutes, all the ingredients should be deliciously combined, heated thoroughly and invigorating you with the thoughts of meal time. Complete this easy taco meal with a garnish of fresh cilantro, crunchy crushed tortilla chips, and creamy slices of avocado for a meal that’s as visually appealing as it is delicious!

How to Meal Prep This High Protein Taco Skillet

This taco skillet with rice isn’t just a quick dinner solution; it’s also meal prep friendly. Prepare the skillet as directed, then divide into portions for a ready-to-reheat lunch or dinner that keeps you fuelled throughout the week. Store the portioned containers in the fridge and grab one when ready to eat!

What to Serve with this Taco Skillet

While this skillet stands splendidly on its own, it pairs beautifully with a side of greens or your favorite grain for a more substantial meal. For those not following a strict vegan diet, adding a dollop of vegan sour cream or a sprinkle of cheese before serving can add extra creaminess and flavor. You could also serve it with tortillas, soup or a refreshing margarita like my strawberry rose margarita.

Can I Use Store Bought Taco Seasoning?

Absolutely! While making your taco seasoning allows for customization, store-bought versions are convenient and work just as well in this recipe. Just be mindful of the sodium content and adjust other salt in the recipe accordingly. This taco skillet dinner can be enjoyed using any variety of seasonings that suit your needs!

Feed this skillet to your friends who eat meat and they will be shocked that this isn’t a beef taco skillet! I assure you nobody will miss the lack of dairy, animal products or tortillas with this amazing recipe! This meal is beyond satisfying and filling, and can easily be shared with company or made as a meal prep.

If you liked this recipe and want to check out other taco or Mexican inspired meals click the recipes below!

Chipotle BBQ Jackfruit Taquitos

Crispy Vegan Bean Tacos

Layered Vegan Taco Salad

Jackie Akerberg

Author of the Clean Vegan Cookbook, Food Blogger and Recipe Developer from Des Moines, Iowa. 

Jackfruitful Kitchen has proudly been featured in Forks Over Knives, Vegan Bowls, Vegan Food and Living, and DSM Magazine.

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skillet with black beans and topped with avocado slices, cilantro, and crushed tortilla chips
Jackie Akerberg

High Protein One Pan Vegan Taco Skillet

5 from 4 votes
Print Recipe Pin to Pinterest!
Indulge in a savory and protein-packed delight with this high-protein one-pan vegan taco skillet. Bursting with vibrant flavors and wholesome ingredients, this dish combines an array of colorful veggies, including bell peppers, onions, and tomatoes, with hearty textured vegetable protein (TVP) for a satisfying meaty texture. Adding to the nutritional profile, Palmini rice offers a low-carb alternative to rice that is rich in fiber. With a medley of Mexican-inspired flavor, each bite is a fiesta for the taste buds, perfect for a quick and nourishing 20 minute meal that's just as easy to prepare as it is delicious. This recipe provides over 25g of protein per serving and is great for meal prep!
Prep Time 5 minutes
Cook Time 15 minutes
Servings: 4
Course: Dinner, Entree, Main Course

Equipment

  • stove

Ingredients
  

  • 1 red onion, diced
  • 5 garlic cloves, minced
  • 8-10 mini sweet peppers, chopped
  • 2 tbsp tomato paste
  • 2 tbsp taco seasoning
  • 2 tbsp nutritional yeast
  • 1 cup textured vegetable protein, TVP
  • 1 cup vegetable broth, plus more if needed
  • 14 oz can diced tomatoes with green chiles
  • 1 pouch Palmini heart of palm rice, rinsed and drained
  • 2 tbsp sriracha, optional
  • 14 oz can black beans, rinsed and drained
  • 1 cup yellow sweet corn
To Serve Ingredients
  • ½ bunch cilantro, chopped
  • ½ cup crushed tortilla chips
  • 1 avocado, sliced

Method
 

  1. Heat a large skillet over medium low heat and add a splash of water, broth or avocado oil to coat. Add in the onion and garlic and sauté for 2-3 minutes until fragrant and tender. Add in the peppers and sauté for another 2 minutes. Add the tomato paste, taco seasoning, and nutritional yeast and stir to combine, toasting the spices and caramelizing the tomato paste. Pour in a splash of water or broth to deglaze as needed.
  2. Add in the TVP, broth, tomatoes, Palmini rice and optional sriracha for extra spice. Stir to combine and bring to a simmer, adding more broth if it feels too dry. Fold in the beans and corn, cover and reduce heat to low. Cook for 5 minutes.
  3. Remove lid, top with cilantro, crushed tortilla chips and avocado. Enjoy!

*Macros are provided as an estimate for convenience. Your final numbers will vary depending on ingredient brands, substitutions, and how you portion the recipe.

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9 Responses

  1. 5 stars
    Saw this recipe on Instagram and had to make it! Easy, fast and delicious!! Thank you!!

    Reply

  2. 5 stars
    Another delicious, healthy and easy meal. Your recipes are my favorites! Never disappointed. Thank you ♥️

    Reply

  4. 5 stars
    I made this tonight and my whole family loved it. I wasn’t thinking and on auto-pilot rehydrated the TVP before putting it in the dish. Is it supposed to go in dry?

    Either way it was super yummy. Excited to make it into a burrito for lunch tomorrow!!

    Reply

    1. Hi Faith, I’m so thrilled this recipe was a hit with the whole family! I added the TVP dry, but rehydrating it would be just fine too, you would just need to use a little bit less liquid in the recipe, or be okay with it being a little bit more brothy. Either way, the flavor would be great! What a phenomenal idea using the leftovers for a burrito! YUM!

      Reply

    1. Yes! You will just need to add more liquid to account for cooking of the rice and extend the cooking time. Unless you’re adding pre-cooked brown rice, then same amount of liquid and cook time will apply.

      Reply

  6. 5 stars
    I consider myself somewhat of a Jackfruitful kitchen aficionado and this is one of my favorites so far. I love the high protein aspect and who doesn’t love a one pan meal. The flavor is delicious and the even the texture (super important for my non vegan husband) is great. Love the addition of the tvp. Will definitely make again.

    Reply
5 from 4 votes

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