These tofu tacos barely require a recipe, so they’re truly a McDaniel Short-Cut. If you’re trying to incorporate more plant-based meals into your family’s repertoire, this is the simplest way to do it. Our tofu tacos pack all the flavor of your traditional taco but are loaded with plant-based protein.

You’re only going to need three ingredients to make the taco “meat.” The stars of the show: Trader Joe’s Cowboy Caviar and high protein tofu.

Not sold on soy?  Lets taco bout it 🙂
Soy has been the subject of much controversy in the media.  It is often scrutinized for its plant estrogen content causing various misconceptions.

Here are the top 5 soy myths:

Myth One: Soy reduces testosterone in men.

Truth:  The studies that claim soy reduces testosterone in men were completed in rats and the results have not been replicated in humans. In individual cases when sex hormone changes occured, the men were consuming extremely high doses (3 quarts of soymilk per day) and the effects were reversed when this was discontinued (1).

Myth Two: Eating soy increases breast cancer risk.

Truth: Epidemiologic studies conducted by the American Cancer Society that followed large populations of healthy women for many years either have shown no association between soy and breast cancer or a protective association from eating soy. Consuming soy was shown to prevent recurrence in breast cancer survivors, even in those who had estrogen-dependent tumors. Refer to your physicians for recommendations on consuming soy with breast cancer (1).

Myth Three: Soy phytoestrogens inhibit thyroid function.

Truth: Only very high doses of soy phytoestrogen supplementation (exceeding the amount you get from soy foods) may induce clinical hypothyroidism in a minority of patients with subclinical hypothyroidism (1). 

Myth Four: Because soy is a common genetically modified organism(GMOs), it is not safe to consume. 

Truth:  GMO’s are one of the most well studied foods in the world, and no adverse health effects to consuming them have been shown. If you do choose to eliminate all GMO’s from your diet,  you can find non-GMO soy (1).

Myth Five: Soy based infant formula can disrupt growth and reproductive development.

Truth:  A retrospective study of 811 men and women aged 20 to 34 found no difference in height, weight, time of puberty, general health, or pregnancy outcomes between those fed soy-based formula as infants and those fed cow’s milk–based formula (1). 

Benefits of Soy

Soy has many health benefits including decreasing cholesterol, blood pressure, and overall risk of chronic disease.  As far as plant-based proteins, it’s a high quality complete protein source containing all essential amino acids. Nutrient rich, soy offers a good dose of fiber (both soluble and insoluble), B vitamins, calcium, magnesium, potassium, and omega-3 and omega-6 fatty acids. Naturally free of cholesterol and low in saturated fat, it’s a heart healthy meat alternative (2). 

When incorporating more soy and plant-based proteins into your diet follow these tips to ensure:

  1. Choose the less processed over more processed items (soybeans and tofu versus soy based “meat” substitutes)
  2. Marry tofu and tempeh with lots of flavor (try herbs and spices for added health benefits!)
  3. Try the higher protein (you don’t have to drain the water and it’s easier to work with!)

Other soy based proteins to try: edamame, tempeh, soymilk 

Check out some of our other soy recipes!

Autumn Sweet Potato Soup with Black Beans & Tofu
Japanese-Style Fried Rice with Tofu & Vegetables
Sheet Pan Curried Tofu with Vegetables
Creamy Cilantro Chickpea and Tofu Tacos

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Tofu Tacos with Cowboy Caviar

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  • Author: Jennifer McDaniel
  • Prep Time: 5
  • Cook Time: 10
  • Total Time: 15 minutes
  • Yield: 6, 2 tacos 1x


  • 1 T. olive oil
  • 1, 16 oz. Trader Joe’s high-protein tofu
  • 1, 13 oz. Trader Joe’s Cowboy Caviar Salsa
  • 1/4 c. salsa
  • 1/2 c. plain Greek yogurt
  • 1 medium avocado, diced
  • 12 corn tacos shells


  1. In a medium sized saucepan, warm olive oil over medium-high heat.
  2. Crumble tofu into pan. Saúte tofu for 5-6 minutes until lightly browned.
  3. Add cowboy caviar and salsa and stir until completely warmed through.
  4. Place tofu into tacos shells and top with avocado and Greek yogurt.


  • Serving Size: Two tacos
  • Calories: 356
  • Sugar: 5.9 g
  • Sodium: 256 mg
  • Fat: 18.7 g
  • Saturated Fat: 2.7 g
  • Carbohydrates: 33.9 g
  • Fiber: 5.9 g
  • Protein: 18.9 g
  • Cholesterol: 1.4 mg