Vegan and vegetarian tacos may seem similar, but they differ in key ways: vegan tacos exclude all animal products, while vegetarian tacos allow dairy and eggs but no meat or fish. Here's a quick breakdown:
- Vegan tacos: Made with plant proteins like tofu, tempeh, beans, and dairy-free toppings like cashew crema.
- Vegetarian tacos: Include cheese, sour cream, eggs, and other dairy-based ingredients alongside vegetables and beans.
Quick Comparison Table
| Feature | Vegan Tacos | Vegetarian Tacos |
|---|---|---|
| Animal Products | None | Dairy and eggs allowed |
| Proteins | Tofu, tempeh, beans, lentils | Beans, eggs, cheese |
| Toppings | Dairy-free (e.g., cashew crema) | Cheese, sour cream, Mexican crema |
| Flavor Profile | Herb-focused, vibrant | Creamy, rich, classic |
Whether you prefer fully plant-based options or enjoy the richness of dairy, Chicago offers plenty of spots to try both styles. Keep reading for preparation tips, nutrition insights, and local taco recommendations.
Plant-Based vs Vegan: Exploring the Differences, Benefits ...
Basic Differences Between Vegan and Vegetarian Tacos
Vegan tacos leave out all animal-based ingredients, while vegetarian tacos skip meat and fish but can include dairy and eggs.
What Goes Into a Vegan Taco?
Vegan tacos avoid meat, fish, dairy, eggs, honey, and any other products that come from animals.
What Can Be in a Vegetarian Taco?
Vegetarian tacos skip meat and fish but may include items like cheese, sour cream, yogurt, or eggs.
Next, let's dive into the specific ingredients that make up vegan and vegetarian taco fillings.
Main Ingredient Differences
Vegan tacos focus on plant-based proteins like marinated tofu, tempeh, seitan, beans, or lentils. These are paired with fresh vegetables, salsas, and spices, all wrapped in corn or flour tortillas. On the other hand, vegetarian tacos often include additions like cotija cheese, queso fresco, Mexican crema, or scrambled eggs, alongside beans or grilled vegetables for extra flavor and texture.
Let’s take a closer look at some of the top vegan protein options.
How They're Made
Now that we’ve covered the ingredients, let’s dive into how to prepare each type.
Making Vegan Tacos
Start by pressing tofu for about 20 minutes to remove excess moisture. Marinate it with cumin, chili powder, and oregano, then cook it over high heat until the edges are crispy and the inside stays tender. For a texture similar to ground meat, crumble firm tofu or break up tempeh. To make a creamy vegan topping, blend soaked cashews or sunflower seeds with lime juice, garlic, salt, and chipotles. Stick to corn tortillas that don’t contain lard.
Making Vegetarian Tacos
Melt shredded cheese by placing it on warm tortillas and covering them for about 30 seconds over medium-low heat. Scramble eggs until they’re just set, then mix in sautéed vegetables. Finish with a dollop of Mexican crema or sour cream at room temperature for added richness.
Next, we’ll take a look at their nutrition profiles and flavor.
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Nutrition and Taste Differences
Taste Comparison
Once prepared, the flavors take different paths. Vegan tacos rely on beans, tofu, tempeh, and vegetables, creating vibrant, herb-filled flavors with plenty of texture. On the other hand, vegetarian tacos often include cheese and eggs, offering creamier textures and a richer, more classic taste.
Next, let’s see how their nutritional profiles compare.
Where to Find Them in Chicago
Ready to dive into plant-based tacos? Here are some of Chicago's must-visit spots.
Vegan Taco Options
- 5 Rabanitos: Jackfruit al pastor tacos topped with grilled pineapple
- Tacotlan: Seitan carne asada paired with cashew crema
- Velvet Taco: Nashville hot cauliflower served with vegan ranch
Vegetarian Taco Options
- Antique Taco: Wild mushroom chicharrón finished with queso fresco
- Broken English Taco Pub: Grilled cactus complemented by cotija cheese
- Barrio: Roasted poblano drizzled with Mexican crema
Menus often change with the seasons. For the latest options, visit Chicagotacospot.com or check individual restaurant websites.
Conclusion
Vegan tacos skip all animal products, focusing on plant proteins and dairy-free toppings, while vegetarian tacos include cheese and eggs for a richer flavor profile. Check out some of Chicago's best spots for both styles below.
From jackfruit al pastor at 5 Rabanitos to queso fresco-topped mushrooms at Antique Taco, Chicago's taco scene has plenty to offer. Whether you're into fully plant-based options or crave the classic textures of vegetarian fare, the city's chefs are crafting creative, meat-free combinations to satisfy your cravings.
For seasonal updates and more recommendations, head to Chicago Taco Spot's directory to discover your next favorite taco.
FAQs
What are some flavorful toppings commonly used for vegan tacos?
Vegan tacos can be elevated with a variety of delicious and plant-based toppings. Popular options include fresh lettuce, juicy tomatoes, avocado slices, or guacamole for creaminess. Add a zesty kick with salsa, pickled onions, or jalapeños, and sprinkle on some fresh cilantro for an herby finish. For a cheesy flavor, try dairy-free cheese shreds or a drizzle of cashew queso.
These toppings not only enhance the flavor but also add texture and vibrant colors, making your vegan tacos both tasty and visually appealing.
What’s the difference between the nutritional value of vegan and vegetarian tacos, especially in terms of protein and calories?
The nutritional content of vegan and vegetarian tacos can vary based on the ingredients used. Vegan tacos typically rely on plant-based proteins like beans, lentils, tofu, or tempeh, which are lower in calories but still provide a good source of protein and fiber. Vegetarian tacos, on the other hand, may include dairy products like cheese or sour cream, which can increase both calorie and fat content while adding some protein.
If you're dining in Chicago, you’ll find plenty of options for both vegan and vegetarian tacos. Whether you’re looking for a lighter vegan taco or a heartier vegetarian one, exploring local taco spots can help you discover flavors that suit your dietary needs and preferences.
What common allergens should I watch out for in vegetarian tacos?
Vegetarian tacos can sometimes include ingredients that are common allergens, so it’s important to check before digging in. Dairy (like cheese or sour cream), eggs (used in some sauces or toppings), and gluten (from flour tortillas) are frequently found in vegetarian taco recipes. Additionally, nuts or seeds might be used as garnishes or in specialty sauces.
If you have specific allergies, always double-check the ingredients or ask the restaurant staff to ensure your meal is safe. Many places, especially in a food-conscious city like Chicago, are happy to accommodate dietary restrictions or provide allergen information.
