🌮 Vegetarian Smashed Tacos with Tofu, Mushrooms & Pumpkin Seeds

If you’ve spent any time scrolling food reels on Instagram, you’ve probably seen the trend of smashed tacos. They’re crispy, saucy, and packed with flavor. My inspiration for this version came from @nicolemcmom, who made a drool-worthy pork version. Of course, I had to put my own Healthy Life, Simple Style spin on it—making them vegetarian, protein-packed, and full of texture.

Why You’ll Love This Version

• Protein-rich thanks to tofu and pumpkin seeds.
• Savory & meaty without any meat—mushrooms add that umami bite.
• Quick & fun to make—these come together in under 30 minutes.
• Customizable—pile on your favorite veggies, swap the slaw, or adjust the spice level.

Ingredients (10 tacos)

• 1 pound extra-firm tofu, pressed and crumbled
• 1 cup finely chopped mushrooms (cremini or button)
• 2 teaspoons fresh ginger, minced
• 2 teaspoons fresh garlic, minced
• 5 green onions, thinly sliced, divided
• 1/4 cup cilantro, chopped, divided
• 3 cups slaw mix, divided
• 1/3 cup soy sauce, divided
• 1 tablespoon sesame oil
• 1/4 teaspoon kosher salt
• 1/4 teaspoon black pepper
• 10 (4-inch) mini flour tortillas
• 2 tablespoons avocado or canola oil, plus more as needed
• 2 teaspoons rice vinegar
• 2 1/2 teaspoons sugar
• 1 1/2 tablespoons water
• 2 teaspoons Sriracha (or your favorite hot sauce)
• 1/4 cup toasted pumpkin seeds (pepitas)

Directions

Step 1: Make the filling
In a large bowl, mix together crumbled tofu, mushrooms, ginger, garlic, half of the green onions, 2 tablespoons cilantro, 1 cup slaw mix, 1 1/2 tablespoons soy sauce, sesame oil, salt, and pepper until combined.

Step 2: Assemble tacos
Spread a thin, even layer of the tofu-mushroom mixture over each tortilla, right to the edges.

Step 3: Make the sauce
In a small bowl, whisk together the remaining soy sauce, rice vinegar, sugar, water, and Sriracha until sugar dissolves. Set aside.

Step 4: Cook smashed tacos
Heat 1 tablespoon oil in a large skillet or griddle over medium-high heat. Working in batches, place tortillas filling-side down in the hot pan. Cook undisturbed until golden and crispy, about 3 minutes. Flip and cook the tortilla side for another 1–2 minutes until lightly toasted. Flip once more and cook for 30 seconds. Repeat with remaining tortillas.

Step 5: Finish & serve
Top with the remaining green onion, cilantro, and slaw. Sprinkle with toasted pumpkin seeds for crunch. Drizzle with sauce—or serve the sauce on the side for dipping.

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Nutrition (per taco)

• Calories: ~170
• Protein: 9g
• Fiber: 3g
• Carbs: 18g
• Fat: 7g

Final Thoughts

These smashed tacos prove you don’t need meat to create something bold, savory, and satisfying. Inspired by @nicolemcmom but reinvented with a vegetarian twist, they’re the perfect weeknight dinner or party food. And let’s be honest—anything topped with crunchy pumpkin seeds is instantly better.

👉 If you make them, tag me on Instagram @laurel.seabrook—I’d love to see your version!