Vegetarian Tofu Enchiladas

Vegetarian Tofu Enchiladas - Cooking Up Happiness

Most of the time I tend to stick to more protein-packed dishes that keep you full and satisfied for longer… Now, to achieve that, I usually use some kind of meat like turkey or chicken (or even sometimes beef).

But, there are other ways you can add protein without using meat – like using a lot of fish in your dishes, or in this case – tofu!

If you have cooked with tofu before you know that it takes quite a bit of seasoning to make tasty… So when I came up with this recipe it worked out great because you don’t have to worry about the seasonings on the actual tofu, since you mix it with enchilada sauce, onions, garlic and some jalapenos!

It turned out so tasty!

Vegetarian Tofu Enchiladas - Cooking Up Happiness

These vegetarian tofu enchiladas are the perfect dish – not just for vegetarians, but for anyone that loves spicy and delicious enchiladas! I made mine with a homemade enchilada sauce that is definitely worth the work as it really intensifies all the flavors (to make this one a little easier you can use a jar of enchilada sauce)!


For the Tofu Filling:

1 package cubed tofu (I used the Nasoya brand, super firm cubed), drained and rinsed
1/4 cup corn
1/4 cup black beans
1/2 red onion, chopped
1 jalapeno, diced with seeds (to make it less spicy don’t use all the seeds)
2 tsp. garlic
2 tsp. coconut oil

salt and pepper to taste

For the Enchilada Sauce: *

1 – 28oz. can crushed tomatoes
1 cup water
2 tsp. coconut oil
1/2 red onion, chopped
1 jalapeno, diced (you can add seeds if you want)
2 garlic cloves, minced
2 tbsp. chili powder
2 tsp. cumin
1 packet of stevia (or you can use 1 tsp. sugar)
salt and pepper to taste

For the Enchiladas:

10 corn tortillas
1-1/2 cups shredded cheese

Optional Toppings:

diced tomatoes
chopped fresh cilantro
green onions

* You can use a jar of enchilada sauce to save on time.

Vegetarian Tofu Enchiladas - Cooking Up Happiness


To Make the Tofu Filling:

  1. In a large skillet heat on medium 2 tsp. coconut oil.
  2. Add red onion, jalapeno and garlic and cook for about 5-7 minutes, stirring frequently.
  3. Add cubed tofu, corn, and black beans. Stir to fully combine.
  4. Season with salt and pepper.
  5. Pour in 1- 1/3 cup of enchilada sauce (directions below) and stir well.

To Make the Enchilada Sauce:

  1. In a large saucepan heat 2 tsp. coconut oil on medium heat.
  2. Add red onion, jalapenos and garlic. Cook for 5-7 minutes.
  3. Add chili powder, cumin, and stevia.
  4. Pour in crushed tomatoes and stir well until all combined (Optional: you can add fresh chopped tomatoes to this if you want).
  5. Add in cup of water and stir. Bring to simmer and cook for about 5-10 minutes.
  6. Season with salt and pepper (to taste).
  7. Reserve 1-1/3 cup of the sauce for the tofu filling (see above).

To Build the Enchiladas: 

  1. Preheat oven to 375°.
  2. Spray a 13×9 baking dish with cooking spray.
  3. Using warmed corn tortillas, spoon tofu filling into tortilla and top with 1 tbsp. shredded cheese. Roll up enchilada and place seam side down in the pan. Repeat until you have used all tortillas and filling.
  4. Pour remaining sauce over the enchiladas, spreading evenly.
  5. Place into the oven for 10-15 minutes.
  6. Remove from oven and sprinkle evenly with remaining cheese (about 1 cup).
  7. Place back into the oven for 20-25 minutes until golden and cheese is melted and bubbly.
  8. Sprinkle with cilantro, diced tomatoes and green onions if desired.

Vegetarian Tofu Enchiladas - Cooking Up Happiness

Nutritional Information:

Servings: 10
Serving Size: 1 enchilada with cheese and sauce

Calories: 180
Fat: 8 g
Carbohydrates: 16 g
Sugar: 3 g
Fiber: 2 g
Protein: 9 g

Vegetarian Tofu Enchiladas - Cooking Up Happiness


EMILY NESS is a full-time food and lifestyle author who’s passionate about developing simple yet mouth-watering recipes that anyone can make. Since founding her website in 2013, she’s went on to share her passion for cooking healthy and tasty recipes with the thousands of people around the world.
Posted in
Emily Ness - Cruise

Sharing a passion for food and fitness to live a healthy lifestyle - with the occasional hint of chocolate.