Learn ALL about TVP, what it is, how to cook it, and how to make these simple and delicious TVP Tacos that have become a family favorite for us! TVP is packed with protein and such a great meat substitute for vegan and plant based cooking.

If you’ve been around for a while (and if you’re new- HI!) then you KNOW my love for both tofu and tempeh. Like, completely obsessed and could eat them for every meal. Earlier this year we ventured into the world of soy curls and today: TVP! I’m obsessed and can’t wait to tell you ALL about it.

In fact, TVP is very similar to soy curls and overall an extremely underrated plant based protein source. It contains just ONE ingredient, is shelf stable, and per serving, it’s very inexpensive!

Let’s dive into the specifics some more….

I just so happen to live about 20 minutes away from the Bob’s Red Mill plant in Oregon which means that their products are EVERYWHERE and in great abundance. I’ve found TVP at most of my local grocery stores HOWEVER, I’m not sure that is the case in other areas.

And just to clarify, this post is in NO WAY sponsored, the Bob’s Red Mill brand just so happens to be the one that I found in my area. The only brand I have ever tried is Bob’s Red Mill TVP. Anthony’s also makes a version of it and I’ve always liked their products!

up close shot of a soft taco filled with tvp taco meat and fresh veggies

What is TVP?

TVP stands for “textured vegetable protein”. It’s similar to soy curls but much smaller in size. TVP has just ONE ingredient in it: “defatted soy flour”. So, it’s a soy based product that’s relatively inexpensive, easy to find online, and so very versatile!

Straight out of the bag, TVP is pretty much completely flavorless and has a similar crunchy texture to bacon bits. In order to flavor it, it’s best to rehydrate it first so that it can really soak up the flavors that you’re mixing it with.

How to Cook TVP:

Cooking TVP is very easy but the method depends on how you’re planning to use it in a dish. Technically, TVP is safe to eat raw but on it’s own, would not be super appetizing.

Before tvp is cooked, it needs to be rehydrated (similar to dried mushrooms). Once it has some moisture in it, it has a strong resemblance to ground turkey or chicken with a slightly softer texture to it.

Below, I’m sharing my favorite way to prepare tvp: in place of ground meat in tacos (but it also works great in other ground meat recipes such as chili, stroganoff, nachos, etc.

tvp taco meat in a pink skillet with a wooden spoon

TVP Nutrition:

TVP is FULLY plant based and has lots of great nutrients in it! Here’s a quick run down of the basics. These numbers are based on a single serving of TVP which is 1/4 cup.

Total Fat0g

TVP protein:

One serving of TVP (1/4 cup dried) has 13g of protein in it.

One of the main reasons that people love tvp SO MUCH is that it’s high in protein per serving. Especially for a food with just one ingredient in it that’s so incredibly simple to make. It’s overall great as a meat substitute in both texture and protein levels.

3 tacos on a plate topped with cilantro, tvp taco meat, cherry tomatoes, and onion
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up close shot of a soft taco filled with tvp taco meat and fresh veggies

TVP Tacos

  • Author: Brita Britnell
  • Total Time: 17 minutes
  • Yield: 4 servings 1x
  • Diet: Vegan


These TVP Tacos are simple to make, packed with protein, and fully plant based!


  • 1 tablespoon of olive oil
  • ½ cup of onion, diced
  • 2 cloves of garlic, minced
  • 1 ½ cups of TVP (textured vegetable protein)
  • 1 ½ cups of veggie broth (or other broth as desired)
  • Taco seasoning packet
  • Optional for serving: tortillas, tomatoes, cilantro, and onion


  1. In a skillet over medium heat, heat the olive oil. Once shimmering, add in the onion and cook for 5 minutes. Add in the garlic and cook for 1 additional minute.
  2. Mix in the TVP, broth, and taco seasoning. Continue to cook over medium heat, stirring often, for about 5 minutes. You want the liquid to be fully absorbed by the TVP.
  3. Remove from the heat and serve! This is great on a salad, tacos, nachos, and more!
  • Prep Time: 5 minutes
  • Cook Time: 12 minutes
  • Category: dinner
  • Method: stovetop
  • Cuisine: american


  • Serving Size:
  • Calories: 166
  • Sugar: 6.2 g
  • Sodium: 263.7 mg
  • Fat: 3.5 g
  • Carbohydrates: 14.4 g
  • Protein: 18.3 g
  • Cholesterol: 0 mg

Keywords: vegan taco meat, tvp tacos, what is tvp, textured vegetable protein