Vegetable Taco Filling

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Vegetable Taco Filling prepared with cauliflower, celery, carrots, zucchini, onions, and cilantro as a base. Served in gluten-free brown rice wraps and lettuce cups. Gluten-Free | Vegan |

We all want quick go-to recipes for healthy family meals, right? This is why this flavour-packed Vegetable Taco Filling is one of my favourites. It only has a handful of ingredients, and it’s super easy to make.

My kids have been intrigued by the nationwide Taco Tuesday phenomenon. And, to be honest I love the idea too! It’s the perfect excuse to prep a whole bunch of veggies—that I want them to eat—while letting them choose how they want to assemble their own taco creation. Win-win!

We all have different taco preferences but we all love the variety of colourful vegetables, and sometimes fruits, that we use in the base and toppings. You can enjoy the filling in so many ways. Take turns eating this mix it in GF corn or brown rice tortillas, lettuce cups, as a side, in a salad, mixed in with pasta, or just on its own.

Where Are Your Spices From?

Another reason we started making our own at home is that we could control the ingredients and the spices used. I no longer buy spice mixes such as taco seasoning because most often they contain something my family needs to avoid. Many have added sugar, a lot include corn, and most contain citric acid and other preservatives.

I almost always buy organic spices to make sure they are the best quality and hopefully non-irradiated. Irradiation is the process used to kill unwanted mould, harmful bacteria and sometimes even insects. Although getting rid of some of these things seems ok, the process itself is questionable. If you want to learn some interesting facts about irradiation, read this article by Meghan Telpner.

Vegetable Taco Filling prepared with cauliflower, celery, carrots, zucchini, onions, and cilantro as a base. Served in gluten-free brown rice wraps and lettuce cups. Gluten-Free | Vegan |

Customize Your Vegetable Taco Filling

As for the taco filling, my suggested vegetables are ones we like, but by all means, if you’re out of one throw in something else. You might create a new amazing combo for your own family.

Previous Post

My last post for Gluten-Free Vegan Blueberry Scones was a huge hit! I even got to modify the recipe for a little two-year with allergies, simplifying it even more, so it was better for her.

The scone mixture transforms excellently into yummy cookies. Such a versatile recipe that will surely wow you. Don’t be afraid to bake the dough as mini muffins, cookies or scones. Just make sure to tweak the cooking times accordingly.

GFV Baking Facebook Group

My Gluten-Free Vegan Baking Group has seen some growth since the last post. I’m excited! Thank you! This group was set up to help you troubleshoot any challenging allergen-friendly baking questions along the way. It’s also where I share my newest creations and ideas before anyone else sees them on the blog. If you love gluten-free vegan baking, please join us.

This group is a great place to share ideas, tips and tricks about baking without gluten, dairy, eggs, or other top allergens. Below are some of the recipes shared so far plus a few others that are posted in the group but not yet on the site.

Share Your Creations

If you try this quick-to-make Vegetable Taco Filling, take a picture and share it with us on Instagram!
Tag it @freshisreal_ with the hashtag #freshisreal_

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Vegetable Taco Filling prepared with cauliflower, celery, carrots, zucchini, onions, and cilantro as a base. Served in gluten-free brown rice wraps and lettuce cups. Gluten-Free | Vegan |

Vegetable Taco Filling

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  • Author: Chantal | Fresh is Real
  • Prep Time: 20
  • Cook Time: 10
  • Total Time: 30 minutes
  • Yield: 4 1x
  • Category: Lunch, Dinner, Appetizer
  • Cuisine: Vegan | Gluten-Free | Allergen-Friendly | Plant-Based


We all crave of a variety of flavours and dishes—especially when consuming a lot of plant-based foods! Spice things up in your meal rotation with this quick-to-prepare Vegetable Taco Filling. A great healthy recipe to enjoy for a variety of dietary preferences.



Use organic produce when possible

2 cups small cauliflower florets
1 small zucchini, grated
1 carrot, peeled and grated
4 celery stalks, chopped (1 cup)
1/2 cup white or green onions, chopped
1/4 cup fresh cilantro, chopped
2 tablespoons olive oil

Optional but nice to include vegetables

1 cup mushrooms, chopped
1 small jalapeno, seeded and chopped (or 1/4 cup green peppers, chopped for a milder version)

Organic spice mix*

1 tablespoon tomato paste
1/2 teaspoon cumin
1/2 teaspoon turmeric powder
1/2 teaspoon smoked paprika**
1/2 teaspoon paprika**
1/4 teaspoon garlic powder
1/4 teaspoon sea salt
1/8 teaspoon fresh ground pepper
1/8 teaspoon (or just a dash) cayenne pepper

Topping ideas:

Green onions, purple cabbage, cucumbers, radishes, sliced peppers, fresh cilantro, chives, quick pickled onions, vegan cheese, a drizzle of your favourite salad dressing.

Additional serving suggestions:

This mild spicy mix is also great with steamed rice, GF pasta, in a salad, on even on its own!


  1. In a large stainless steel frying pan over medium heat, add olive oil, onions, celery, zucchini, carrots, and cook for about 4-5 minutes.
  2. Add cauliflower and cook for another 2-3 minutes.
  3. Mix in the spices and tomato paste, add fresh chopped cilantro.
  4. Serve with GF brown rice, corn or lettuce wraps, enjoy!


* If you’re not sure about the variety of spices used, add just a little less the first time around. To make this dish spicier, add more. Including a chopped up jalapeno pepper in the mixture will also increase the heat.

** If you don’t have both smoked and regular paprika don’t worry, using just one or the other will be just fine.

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Make sure the ingredients you purchase are prepared in a facility free from the top allergens YOU AVOID. Gluten-free products should be certified GF and clearly labelled. Consult your medical professional with your dietary questions.

Even certified gluten-free ingredients such as GF oats, corn, seeds, etc., can create health problems for individuals following a GF diet. Always consult a medical professional if unsure about ingredients for your needs.