Looking for a quick, healthy taco recipe that’s packed with protein and flavor? These spicy chickpea and avocado tacos are satisfying, easy to make, and perfect for busy weeknights or plant-based meal prep.
I first threw this together after a long day when I wanted something fast but not boring—and ended up making it three times that week. It's now my go-to when I want tacos without the food coma.
Why You’ll Love This Recipe
- Ready in 15 minutes
- Vegan and dairy-free friendly (or add Greek yogurt for more protein)
- Perfect for meal prep, post-workout, or light lunches
- Budget-friendly with pantry staples
- Customizable to your macros and goals
Ingredients
Serves 1 – Makes 2 Tacos
- 1/2 cup drained canned chickpeas (protein source swap with chicken if preferred)
- 1/2 ripe avocado (healthy fat and creaminess)
- 2 small tortillas (high-protein or corn)
- 1/2 cup shredded cabbage or slaw mix (adds crunch and fiber)
- 1 tsp hot sauce or your favorite seasoning (customize spice level)
- 1 tsp lime juice (optional)
- 2 tbsp vegan or Greek yogurt (optional)
Instructions
- Sauté the Chickpeas - Heat a nonstick pan over medium. Add chickpeas with a drizzle of oil or water, season with salt, pepper, and hot sauce. Sauté for 5–6 minutes until lightly crispy.
- Prep the Base - Warm the tortillas. Mash or slice avocado and spread on each tortilla.
- Assemble the Tacos - Top with sautéed chickpeas, slaw mix, a dollop of yogurt, and a splash of lime juice or hot sauce.
- Optional Extras - Add chopped cilantro, Elote seasoning, or pickled onions if you have time.
Macros (Per Serving, 2 Tacos)
Portion & Macro Adjustments
- Want more protein? Add extra chickpeas or swap in grilled chicken or tofu.
- Cutting carbs? Use lettuce wraps instead of tortillas.
- Trying to lower fat? Skip the avocado or yogurt.
- Need more calories? Add a side of rice or another half avocado.
When to Eat This
- ✅ Post-Workout (light/moderate) – Balanced with plant protein, fiber, and fats for clean recovery.
- ✅ Rest Days – Filling without being heavy. Keeps energy stable and hunger in check.
- ✅ Weight Loss – High in fiber, lower in calories. Sub lettuce wraps to cut carbs.
- ✅ Everyday Maintenance – Strong macro profile for routine meals. Add fruit or a protein shake to round it out.
- 🚫 Heavy Training Days – May need more carbs/protein. Double portion or add a side.
Grocery List
Trader Joe’s
Organic chickpeas, avocados, protein or corn tortillas, cabbage slaw mix, Green Dragon or Jalapeño hot sauce, vegan Greek yogurt, limes.
Whole Foods
365 Organic chickpeas, Ezekiel or Siete tortillas, fresh limes and slaw, Kite Hill almond yogurt, hot sauce or harissa.
Nationwide Grocers
Goya chickpeas, Mission tortillas, any ripe avocado, bagged slaw mix, plain yogurt, lime, and spices.
Estimated Cost per Portion
- 1/2 can chickpeas: ~$0.60
- 1/2 avocado: ~$0.75
- 2 tortillas: ~$0.80
- Cabbage slaw (1/2 cup): ~$0.50
- Vegan yogurt (2 tbsp): ~$0.40
- Spices/lime/oil (shared): ~$0.20