Meal Prep - TVP Taco Bowls With Jalapeño Slaw
One of my goals for 2026 was to eat less meat. So far, it’s been going well, and I’ve managed to successfully have just 1-2 meat-based meals each week while still enjoying the foods I eat.
As the months went on though, I ran into a challenge. My protein intake goals now that I’m getting back into competitive bodybuilding is beginning to increase to support my training, and many of the plant-proteins I tried didn’t quite work in the savoury, meal-prep style dishes I enjoy most. It was either not dense enough in protein, lacked the texture I was looking for, or simply didn’t fit the recipe.
This is when a bit of an internet dig pulled up textured vegetable protein or TVP.
TVP is made from soy and has a texture like ground meat once it’s hydrated. What impressed me most after making it was how it absorbs flavour. Give it a good seasoning and it soaks in all the flavour. I’m looking forward to adding this more frequently to pastas and stir fries.
From a nutrition perspective, TVP packs a punch. It provides a substantial amount of protein, comparable to animal souces, while also carrying the fiber that’s unique to our plant foods. For me, it may just be the solution I’ve been looking for to support both my athletic goals and my goal of eating more plant-based meals.
If this is the first time you’ve heard of TVP, you’re probably thinking just like I was – gross. Don't feel like you need to make a complete switch right away. One of the easiest ways to experiment with it is by mixing it into ground meat to stretch a recipe further while adding extra fiber and plant-based protein.
This recipe is the true test, putting TVP in one of the classic outlines for a burrito bowl-inspired meal prep. Seasoned TVP, rice, and a crisp jalapeno cilantro slaw pull together to bring a flavorful, plant-based meal to fuel a busy week.
Ingredients (Makes 4 Meals)
Slaw
½ small cabbage, finely shredded
1 large carrot, finely shredded
1 jalapeño, seeds removed and finely diced
1 handful cilantro, finely chopped
1 tsp salt
Dressing
3 tbsp mayonnaise
3 tbsp Greek yogurt
3 tbsp lime or lemon juice
1 tbsp vinegar
1 tsp dried dill (optional)
1 tbsp minced garlic (optional)
3 tbsp sugar
Salt and pepper, to taste
Protein
200 g (2 cups) textured vegetable protein (TVP)
¼–⅓ cup taco seasoning
3 cloves garlic, minced
1 handful mushrooms, diced
1 medium yellow onion, diced
2 cups water
1 tbsp oil
Rice
½ cup dry white rice
1 cup water
To Serve
8–10 tortilla chips per serving
Method
1. Make the Slaw
Finely shred the cabbage and carrot. Dice the jalapeño and chop the cilantro, then add everything to a large bowl.
Sprinkle with the salt, mix well, and let it sit for 10 minutes. This helps pull some water out of the cabbage, so the slaw stays crisp instead of getting watery.
Rinse the vegetables under cold water and strain well.
In a separate bowl, whisk together all of the dressing ingredients. Add the slaw vegetables back in and toss until evenly coated. Set aside.
2. Prepare the TVP
Bring 2 cups of water to a boil. Add the TVP to a bowl and pour the boiling water over top. Stir and let it sit for about 10 minutes until fully hydrated.
While the TVP hydrates, heat the oil in a large pan over medium heat. Add the onion and mushrooms and cook until softened. Add the garlic and cook for another minute.
Season generously with taco seasoning (don't be shy here I used at least ¼ cup). Add the hydrated TVP and mix well. Cook for another few minutes to help the TVP absorb the flavors and add more water if needed.
3. Cook the Rice
Cook the rice as typical with 1 cup of water and ½ cup of dry rice.
4. Assemble
Divide the rice, TVP mixture, and slaw evenly between four containers or bowls.
Top each serving with 6–8 tortilla chips just before serving for some crunch.
Nutrition Information (Approx. Per Serving)
Energy: 420 kcal
Prot: 15g
Fibtein: 32g
Carbohydrate: 45g
Faer: 16g
I hope you enjoy this recipe! Interested in more? Check out the rest of my blog, exercise physiology services, or follow me using the links below.
