Whether you’re looking to eat more plants or more Mexican food, you’re in luck. Despite the stereotype that the cuisine’s “classics” all involve meat, eating vegan and eating Mexican food can coexist quite beautifully.
According to Krista Linares, RDN, founder and owner of Nutrition con Sabor, “Traditional Mexican food is actually quite vegan-friendly,” she says, adding that most dishes contain hearty and satisfying vegan staples like beans, seeds, corn, and squash, with plenty of their flavor derived from vegan-friendly acidic sources like lime and tomato salsa. “I encourage people to emphasize these ingredients for a meal that is vegan but also feels like a truly Mexican meal,” she says.
But how does one simply…ditch the animal products? What’s an enchilada not doused in sour cream, a ceviche not loaded with shrimp, or a taco free of pastor? Linares recommends not thinking about, say, visually replicating the meal, but thinking about what needs a certain ingredient might meet. “For example, in Mexican food, cheese usually adds a creamy, cooling element, so avocado might be a good replacement because it has these same qualities,” she says.
Plant-based meat alternatives are certainly an option worth pursuing (beware of sky-high sodium content, however). But Linares says there are plenty of whole food toppings and fillings to add to your tacos and tamales like rajas (strips of roasted poblano pepper), mushrooms, and potato.
If you need even more reasons to ditch the meat next time you’re cooking Mexican, Linares says opting for vegan versions of your favorite dishes provides a great source of fiber. Plus, that fiber promotes satiety between meals and prevents overeating. High-fiber diets are also great for your digestive health, and are even associated with a lower risk of chronic diseases like heart disease and diabetes. Salud to that!
And without further ado, here are the top 20 vegan Mexican dishes to try for breakfast, lunch, dinner, and even a few sweet treats.
Bless Mexican cuisine for going hard on avocado. Not only does it add natural creaminess to this appetizer or side salad, but it provides plenty of healthy fats so you stay full for hours. Plus, its low-salt content protects your heart health, and you can avoid the dehydration and bloating that you might have after a salty restaurant
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Per serving: 182 calories, 13 g fat (2 g saturated), 6 mg sodium, 15 g carbs, 7 g sugar, 7 g fiber, 2 g protein
You’ll want this traditional Mexican staple every night of the week. Made with Brussels sprouts-based vegan chorizo instead of pork, and topped with black beans and vegan Mexican cashew crema, you get a meal bursting with both flavor and nutrients.
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Per serving: 268 calories, 11 g fat (4 g saturated), 314 mg sodium, 37 g carbs, 3 g sugar, 10 g fiber, 7 g protein
Turn up the heat with this ultra-filling one-pot chili that uses protein-rich quinoa instead of rice as its base, chili-flavored beans to reduce your time cooking, and roasted poblanos, jalapeños and tomatoes to deepen the flavor.
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Per serving: 237 calories, 5 g fat (1 g saturated), 1,770 mg sodium, 40 g carbs, 9 g sugar, 8 g fiber, 10 g protein
Thanks to their satisfying umami flavor and chewy texture, mushrooms make for a stellar meat replacement. Paired with sauteed bell peppers, cabbage slaw (be sure to use vegan mayo), you’ve got a gourmet plant-based taco in minutes.
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Per serving: 222 calories, 16 g fat (2 g saturated), 596 mg sodium, 19 g carbs, 7 g sugar, 4 g fiber, 4 g protein
Sometimes you want to nosh on some finger foods instead of sitting down for a fancy meal. That’s where this fun snack comes in: Simply grab some chips, and top them with refreshing cucumber, mango, jicama, lime, and Cacahuates (Japanese peanuts).
Note: If you can’t find Japanese peanuts, use regular or spicy peanuts, recipe creator Ana Frias, says.
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Per serving: 379 calories, 19 g fat (2 g saturated), 281 mg sodium, 49 g carbs, 4 g fiber, 5 g protein
Enjoy the light and bright taste of tostadas, minus the seafood. This foodie-approved appetizer uses quinoa and cauliflower as a starting base and is accentuated by crunchy carrots and zesty spices.
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Per serving: 205 calories, 9 g fat (1 g saturated), 2,176 mg sodium, 29 g carbs, 4 g sugar, 5 g fiber, 5 g protein
Skip your weekly Chipotle run and DIY a nutrient-dense vegan burrito bowl filled with fresh or frozen veggies you have on hand, on top of a bed of homemade traditional Mexican rice. Better yet: Build your bowls in bulk and use them as meal prep for the week.
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Per serving: 328 calories, 6 g fat (1 g saturated), 776 mg sodium, 62 g carbs, 6 g sugar, 3 g fiber, 8 g protein
Start your day with the Mexican classic street food corn tamales that basically serve as breakfast-approved chimichangas (minus the deep-frying). Cinnamon, vanilla and stevia add sweetness to pureed corn held together by husks. To keep the recipe vegan, use vegan butter.
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Per serving: 220 calories, 14 g fat (8 g saturated), 78 mg sodium, 28 g carbs, 3 g fiber, 7 g protein
These flavorful popsicles are the answer to hot summer days and post-barbecue desserts. They combine tamarind puree, sugar, water and chili powder, or Tajin, a Mexican spice blend. Freeze for at least six hours and up to two weeks.
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Per serving: 82 calories, 0 g fat (0 g saturated), 19 mg sodium, 21 g carbs, 20 g sugar, 0 g fiber, 0 g protein
Whether you’re entertaining for a big game or summer barbecue, this hearty crowd-pleaser uses only plant-based ingredients for maximum flavor, like black beans, pickled jalapeños, avocado and poblano peppers. Can’t forget the chips!
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Per serving: 318 calories, 15 g fat (3 g saturated), 602 mg sodium, 37 g carbs, 11 g fiber, 13 g protein
It’s no secret hummus is the ideal dip—it contains loads of flavor, plus protein and fiber from the chickpeas, and healthy fats from the tahini. Add the festive tastes of cilantro, jalapeño, cumin, paprika and garlic into the mix, and you’re basically snacking like a vegan pro.
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Per serving: 322 calories, 13 g fat (2 g saturated), 382 mg sodium, 42 g carbs, 19 g sugar, 9 g fiber, 11 g protein
Show your whole body some love with this nutrient-dense soup containing broccoli, zucchini, carrots, celery, corn, cabbage, chayote (a gourd common in Latin cuisine), and potatoes. You can make this year round: Feel free to swap any of the veggies for those that are in season.
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Per serving: 110 calories, 1 g fat (0 g saturated), 630 mg sodium, 23 g carbs, 6 g sugar, 5 g fiber, 6 g protein
Treat yourself to the sweet and savory blend of fig and mole in your next batch of mushroom tacos (an unexpectedly amazing sweet and savory combo). It gets its spice from three different types of chile peppers and its heart-healthy fats and crunch from multiple nuts and seeds.
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Per serving: 1,018 calories, 64 g fat (30 g saturated), 1,471 mg sodium, 103 g carbs, 32 g sugar, 22 g fiber, 25 g protein
For these lovely sauteed sweet potato-based enchiladas, create a garlicky salsa verde and cashew-based toasted poblano chile crema. Bonus: The dish is particularly high in fiber and low in sodium, and beats takeout any day.
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Per serving: 351 calories, 14 g fat (2 g saturated), 165 mg sodium, 52 g carbs, 9 g sugar, 8 g fiber, 9 g protein
This comfort food staple made of crunchy corn tortillas cut into triangles comes in too many savory topping combinations to count. This version uses smoky chile chipotles in adobo sauce, roasted garlic, fresh cilantro, and tomatillos for an ideal vegan breakfast (or late-night snack).
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Per serving: 987 calories, 37 g fat (6 g saturated), 1,332 mg sodium, 19 g carbs, 19 g sugar, 8 g fiber, 113 g protein
Outdo your favorite brunch spot’s tofu scramble with this delicious dish made with tofu, beans, fried tortilla strips, and vegan cheese. Recipe hint: To get the tofu to taste more like eggs, try Indian black salt for its sulfuric flavor.
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Per serving: 388 calories, 24 g fat (3 g saturated), 138 mg sodium, 31 g carbs, 2 g sugar, 9 g fiber, 17 g protein
Can’t think of what to pair with your main? This recipe is about to be the ultimate sidekick, since it’s made with items you likely have on hand: white long-grain rice, frozen veggies, tomato sauce, and vegetable stock.
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Per serving: 245 calories, 6g fat (3 g saturated), 645 mg sodium, 42 g carbs, 3 g sugar, 1 g fiber, 4 g protein
Nothing compares to a hearty bowl of pasta when you’re craving carbs. This Mexican iteration is loaded with an almond-based cream sauce flavored with cilantro, garlic, lemon and chipotle. Got leftover sauce? Drizzle it over baked potatoes.
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Per serving: 537 calories, 19 g fat (1 g saturated), 202 mg sodium, 100 g carbs, 5 g sugar, 6 g fiber, 25 g protein
This traditional Mexican side dish is as simple to make as it is tasty. Use a can of hearts of palm to mimic the light and citrusy flavor of seafood in traditional ceviche, and add extra nutrients and crunch with plum tomatoes, red onion, habanero and lime.
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Per serving: 115 calories, 9 g fat (1 g saturated), 253 mg sodium, 7 g carbs, 2 g sugar, 2 g fiber, 2 g protein
End your meal with a sweet Mexican treat that happens to be vegan, too. Made with whole food plant-based ingredients like flax seeds, almond butter, oats, pecans, raisins and cinnamon, these cookies will satisfy your cravings without spiking your blood sugar.
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Per serving: 125 calories, 5 g fat (1 g saturated), 138 mg sodium, 23 g carbs, 9 g sugar, 2 g fiber, 3 g protein
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