Fathers Day Plant-Based Tacos Recipe

Vanessa Gatelein Jun 15, 2022

Father’s Day – Cook dad a plant-based and interactive dinner with the kids!

Daddy Loves Tacos

(and kids too!)

Why are tacos great?

The fun thing about tacos is that you can absolutely customise what you put inside it. The focus of this taco recipe is plant-based AND the fact that it gives kids the ability to prep the food and feel proud about making a meal for dad.

How to cook with toddlers?

Something I wish I had bought for my son, is the toddler “kitchen helper” stool, also known as a Montessori Stool or Tower. It is a stool that brings your child at the right height next to you, with a railing around it. This helps the child to see what you are doing on the counter, allowing them to help without falling over. Ideal for children from 18 months old.

Knowing that every child is different, take extra care in the kitchen!

Please read recipe through so you can be ready for the kitchen chaos.

AND let it be messy. 

Father’s Day Recipe: Daddy Loves Tacos

Serves Family of 4 with leftovers

Taco & Taco Filling

  • 8 Taco Shells
  • 2 cans black beans (240g), drained and rinsed
  • 1 garlic clove, minced
  • Small red onion, chopped
  • 2 tsp. ground cumin
  • 1 tsp. salt
  • 1 tbsp. cooking oil (e.g. avocado, coconut oil.)

Sides & Toppings

  • 300g cherry tomatoes, sliced in half
  • Ripe avocado, peeled and cut into slices
  • 1 small head cabbage, shredded
  • 1 lime, juiced
  • Salt & pepper, to taste


Jalapeño peppers, for extra daddy spice

1 cup salsa or Pico de Gallo, for extra flavour

Faux cheese

Cooking “Daddy Loves Tacos” with the kids!



Chop the onions, mince the garlic, and shred the lettuce.Peel and slice the avocado, place aside.

Children: With the help of a grownup…

Juice the lime.

Place shredded cabbage in a bowl with lime juice. Mix well, place to the side.

Wash the tomatoes and dry in a towel. Place in a bowl, on the side.

Rinse the beans with water in a strainer, stir extra water out.

Pour beans into bowl and gently mash about half of them.

Adult: The child can be with you at the stove on the kitchen helper stool, but please keep them safe and away from harm.

  • Place the onions and garlic into a pan with a bit of cooking oil.
  • Gently heat the onion and garlic on medium heat till it smells amazing.
  • Add the beans, cumin, and salt.Stir and mix with the onion and garlic until heated through.
  • Place in a serving bowl and this taco filling is now ready to go. 


With Dad at the table… PREP YOUR PLANT-BASED TACOS!

  1. Everyone gets a taco shell or two.
  2. Add the bean mixture and then choose your toppings.
  3. Enjoy!

Taco Combinations

The parents in my house love…
Beans + tomatoes + shredded cabbage + jalapeños + avocado slices 
The kids in my house love…
Beans + avocado slices + salsa (medium heat)
Tomatoes are great as finger foods for toddlers, as long as they are sliced as well as avocado slices.

Celebrate your Father’s Day with plant-based foods!

Why eat a plant-based meal?

  1. Beans are more cost effective than meat
  2. Eating lots of fruit and vegetables adds fibre to the diet
  3. These types of meals can be quick in the kitchen to prepare
  4. Plant-based is also known as being kind to animals

These are lovely concepts to bring to your family, however, if this feels too restrictive, plant-based does not need to be 100%. You can explore 80% or 50% plant-based just to see what it is like to eat more in that direction. I vote for balance, variety and flexibility when it comes to nutrition. Eating mostly fruits, vegetables, nuts, and seeds while allowing for balance with other foods that may come from animal sources.

Does plant-based feel too restrictive?

If 100% plant-based feels too restrictive, no problem. This recipe is a good base recipe, and you could also add some of the following tasty ingredients:

  • Shredded cheddar or taco cheese
  • Minced turkey or chicken meat seasoned with taco seasoning
  • Yoghurt sauce

Whatever you do, turn up the music and celebrate your father. Sing, dance, be silly and let time spent together be magical. 

All the best.
Health & Wellness Coach

  • Healthy Lifestyle