Crispy Baked Black Bean Tacos

These Black Bean Tacos are baked in the oven for a perfectly crispy bite. They're a great vegetarian dinner option you'll love!

If you're trying to eat more fiber, beans are one of my favorite foods to add. They're high in fiber (15g per cup), plant-based protein, iron and very budget-friendly. The thing is, beans take some love to cook correctly. I love using them in a vegan bean salad, but these crispy baked black bean tacos are my go-to recipe for my friends and family who are still on the fence.

Soft shell tacos are delicious, but crispy baked tacos are next level. In this recipe we made a nutrient-packed black bean filling and seal the tacos together with gooey, melted cheese. Dip these black bean tacos in homemade guac and garden salsa for a dinner you'll love!

Why This Recipe Is Dietitian Approved

1. Vegetarian dinner. If you're trying to eat more plant-based, this is a delicious option that even meat lovers will love.
2. Easy to make in the moment or ahead of time. These black bean tacos can be batch made for parties or a family dinner.
3. Hidden veggies. We pack lots of plant-based fibre and veggies into the black bean mixture.

Ingredients

Black beans. This is the base of our tacos. I typically use canned black beans for ease, however you can absolutely use dried as well- just cook them according to the package instructions. 

Onion. I like using yellow onion for the most mild flavour- perfect for cooking.

Tortillas. Small taco-sized tortillas work best. I typically use flour, as I find them a bit more malleable, however corn tortillas will work too.

Zucchini. This is my favorite veggie to “hide” in dinners. You can just shred it, squeeze out excess water and add it in with your beans.

Vegetable broth. To help make it easier to mash the beans we add a bit of liquid. If you are in a bind, you can also use water here.

Salsa. For added flavour!

Cheese. Cheddar or marble cheese are my favourite in these tacos, but use whatever cheese you have on hand.

Nutritional yeast. This adds protein, vitamin B12 and the best cheesy flavour. You can find nutritional yeast in most grocery stores in the health food aisl.

Corn. For added texture and colour. You can also play around with adding jalapeno, red bell peppers etc.

Spices. For the spices I use taco seasoning (low sodium if possible) to keep these REALLY easy. I have provided the measurements for a homemade taco seasoning below as well.

The complete ingredient list with measurements can be found in the recipe card below. 

Instructions

1. Preheat oven to 425 F and line a large sheet pan with parchment paper. 
2. In a large pan over medium-high heat add olive oil. Once hot, add onions. Cook for about 5 minutes until translucent and fragrant. 

3. Once the onions are cooked, add both cans of black beans along with the salsa and vegetable broth. Stir to combine. Bring the liquid to a simmer. Reduce heat to medium-low, cover and allow to cook for about 5 minutes until the beans have soften and are easily able to be mashed. 

4. To mash- use a potato masher or fork to gently break up the beans, until about ½ the beans are mashed (I like to leave some whole as it adds a bit more texture).
5. Once the beans are mashed, to the same pan stir in the taco seasoning and nutritional yeast. 

6. Remove any excess water from the shredded zucchini by wrapping gently in a paper towel and squeezing over the sink. Once water has been removed, stir in the shredded zucchini, and corn and allow to cook for about 5 minutes, until seamlessly mixed in.

7. To the sheet pan, arrange 10 tortillas (you may need to do this part in batches. I usually fill 6, and once folded add the remaining 4). Cover half of each tortilla with a layer of cheese. 

8. Add a large scoop of black bean mixture on top of the cheese. And top with a small amount of any remaining cheese (this helps the tortillas stick while in the oven).
9. Gently fold over the other side, pressing gently to secure the fold. Brush with a thin layer of olive oil to get the tacos nice and crispy. 

10. Bake for about 20-25 minutes, or until the tortillas are golden brown. You may need to gently push any filling that has spilled out back into the taco. Top with a sprinkle of cilantro and serve with any sauces of choice! 

Substitutions and Variations

I added zucchini for some hidden veggies, but you could also do shredded carrot, cauliflower rice or finely diced bell pepper.

Feel free to switch up the cheese for different flavour profiles. I went with a marble or cheddar as a neutral option in this recipe, but you can use a jalapeno havarti or Mexican pimento for some spice.

Equipment

• Cookie sheets
• Pot
• Potato masher

Storage

Leftover black bean tacos can be stored in an airtight container in the fridge for up to 5 days. 

To reheat: you can use the microwave, however I recommend placing it in the oven or air fryer to get some of the crisp back.

To freeze: allow the tacos to cool fully, store in a large plastic bag or air tight container, with a layer of parchment paper separating the tacos. When you are ready to eat, you can heat from frozen in the oven at 400F for 10 minutes or the air fryer at 400F for about 5 minutes. 

Frequently Asked Questions

More Easy Dinner Recipes

If you loved these baked tacos, try these recipes next:

• Crispy Baked Ground Chicken Tacos
• 20 Minute Air Fryer Shrimp Tacos
• Fresh Fish Tacos with Mango Salsa
• Vegetarian Mexican Taco Skillet

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5 from 9 votes

Crispy Baked Black Bean Tacos

These Black Bean Tacos are baked in the oven for a perfectly crispy bite. They're a great vegetarian dinner option you'll love!

Prep Time30 minutes mins

Cook Time30 minutes mins

Total Time1 hour hr

Course: Main Course

Cuisine: American

Keyword: Vegetarian

Servings: 5

Ingredients 

1x2x3x

• 2 tablespoon olive oil
• ½ of one yellow onion about ½ cup
• 2 x 540mL cans black beans rinsed and drained
• ¼ cup salsa look for low sodium and sugar
• ¼ cup vegetable broth low sodium
• 1 package of low sodium taco seasoning see notes for homemade
• ¼ cup nutritional yeast
• 1 zucchini shredded
• ½ cup corn kernels
• 10 small flour tortillas
• 2 cups cheddar cheese shredded

Instructions

• Preheat oven to 425 F and line a large sheet pan with parchment paper.
• In a large pan over medium-high heat add olive oil. Once hot, add onions. Cook for about 5 minutes until translucent and fragrant.
• Once the onions are cooked, add both cans of black beans along with the salsa and vegetable broth. Stir to combine. Bring the liquid to a simmer. Reduce heat to medium-low, cover and allow to cook for about 5 minutes until the beans have soften and are easily able to be mashed.
• To mash- use a potato masher or fork to gently break up the beans, until about ½ the beans are mashed (I like to leave some whole as it adds a bit more texture)!
• Once the beans are mashed, to the same pan stir in the taco seasoning and nutritional yeast.
• Remove any excess water from the shredded zucchini by wrapping gently in a paper towel and squeezing over the sink. Once water has been removed, stir in the shredded zucchini, and corn and allow to cook for about 5 minutes, until seamlessly mixed in.
• To the sheet pan, arrange 10 tortillas (you may need to do this part in batches- I usually fill 6, and once folded add the remaining 4). Cover half of each tortilla with a layer of cheese.
• Add a large scoop of black bean mixture on top of the cheese. And top with a small amount of any remaining cheese (this helps the tortillas stick while in the oven).
• Gently fold over the other side, pressing gently to secure the fold. Brush with a thin layer of olive oil to get the tacos nice and crispy.
• Bake for about 20-25 minutes, or until the tortillas are golden brown. You may need to gently push any filling that has spilled out back into the taco. Top with a sprinkle of cilantro and serve with any sauces of choice!

Notes

To make your own taco seasoning combine: 1 teaspoon salt, ⅛ teaspoon black pepper, 2.5 teaspoon chili powder, 2 teaspoon ground coriander, 1 teaspoon garlic powder, ½ teaspoon onion powder, ¼ teaspoon cayenne pepper powder

To cook in the air fryer: bake at 425 F for about 10 minutes, until crispy.

I personally like using flour tortillas as I find them a bit easier to work with (and softer), but if you are using corn tortillas PLEASE do not forget to warm them. If the tortillas are not warm prior to folding they will rip.

*I have included an estimation of the nutrition information for this recipe below. However, always remember a recipe is so much more than just nutritional content and these numbers do not need to dictate your food choices. Please don't forget that both your body and soul need nourishment! The owner of this website is not liable for this estimation.

Nutrition

Serving: 2tacos | Calories: 585kcal | Carbohydrates: 61g | Protein: 27g | Fat: 27g | Saturated Fat: 11g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 9g | Cholesterol: 45mg | Sodium: 924mg | Potassium: 682mg | Fiber: 13g | Sugar: 5g | Vitamin A: 651IU | Vitamin C: 8mg | Calcium: 447mg | Iron: 5mg

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