Butternut Squash and Black Bean Tacos

A fun, light, meat-free option to throw into your taco night rotation. Spiced butternut squash and smashed black beans do all the heavy lifting here — and if you want to add a meat protein on top, this base plays nicely with it.

Why you'll love it

It's plant-based without feeling like you're missing anything, the squash can go in the air fryer, and the whole thing is easy to scale for a crowd or a quiet weeknight.

Ingredients

• 1 butternut squash, cubed small
• 1 can black beans, drained and rinsed
• 2 tsp olive oil
• 2 tsp garlic powder
• 2 tsp cumin
• 2 tsp paprika
• 2 tsp cayenne (less if you're sensitive to spice)
• 2 tsp black pepper
• 1 tsp onion salt (or regular salt)
• Hot sauce of choice, to taste
• Corn or flour tortillas
• Optional toppings: diced tomatoes, shredded lettuce, nonfat plain Greek yogurt, pickled onions

Instructions

1. Drain and rinse the black beans.
2. Cube the butternut squash into small, bite-size pieces (peel first if using whole; pre-cubed from the refrigerated section works great).
3. Toss the squash with the olive oil and half the dry seasonings (use ½ tsp salt). Roast on a sheet pan, or air fry at 400°F for about 16 minutes.
4. Heat a little oil in a pan over medium. Add the beans and the rest of the seasonings.
5. As the beans heat, press them with a spatula to break them open into a “refried” texture — the more you press, the smoother it gets.
6. Stir in hot sauce to taste and cook to your preferred consistency.

Assembly

1. Warm your tortillas (or use them cold).
2. Spread the bean mixture along the bottom of each tortilla.
3. Add the roasted butternut squash on top.
4. Finish with your toppings.

Tips & Variations

Greek yogurt is a great high-protein swap for sour cream. For quick pickled onions, boil equal parts water and vinegar with a few pickling spices and pour over sliced onions in a mason jar. Add shredded chicken or ground turkey if you want a meatier taco.

Fuel that matches your training

Plenty of plant-forward meals fit a high-protein lifestyle with a few smart additions. Want help making it work for your goals? See our nutrition coaching, or book an intro session.