Crispy Buffalo White Bean Tacos

Quick to make and loaded with protein and fiber, these buffalo white bean tacos are the ultimate late-night snack or satisfying lunch. They’re paired with a punchy cilantro sauce that takes the flavor up a notch, and wrapped in gluten-free corn tortillas (which, after testing a bunch, turned out to be the most flavorful by far!).

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These buffalo tacos are like pairing the two best foods: buffalo wings and tacos. They come together so quickly that you can make them when you’re short on time or just feeling lazy.

Cheap and quick to make, delicious to eat. What could be better?!

• Fast: This comes together in just 20 minutes, and everything is already cooked, so no need to worry about undercooking a protein.
• Protein and Fiber: Protein gets all the love, but fiber is crucial for a healthy diet (and white beans have both)!
• Pair them with another quick winner for an easy weeknight meal (looking at you, Chickpea Tortilla Soup).

Key Ingredients

These tacos use mostly pantry staple ingredients. Jump down to the recipe card for exact measurements.

• Cannellini Beans: Also known as white beans, they are large and soft, which makes them perfect for mashing into a taco filling.
• Buffalo Sauce: Use your favorite sauce! I like Primal Kitchen because it’s a bit thicker, but Frank’s is a great choice too.
• Yellow Onion: White onion works too. Just make sure to dice it super small (one of those fun choppers is great for this).
• Garlic: Fresh is always best!
• Corn Tortillas: I tested these with both flour and corn, and the corn was the clear winner. The slight sweetness is the perfect complement to the spicy buffalo sauce.

Using other beans

While you can use other beans, I would stick to soft white beans like Great Northern beans or these cannellini beans. Chickpeas will work, but they are tougher, so when I tested them, they were harder to mash and had a slightly gritty texture in the tacos.

How to make Buffalo White Bean Tacos

These tacos require a two-step cooking process. One for the filling and one for frying the tacos. This might seem excessive but I promise its worth it! This is an overview of the recipe. Jump to the recipe card for the full printable recipe.

1. Make the flavor base: Saute the onions and spices until soft
2. Add the beans: Stir these in with the buffalo sauce and mash with a potato masher or the back of a fork.
3. Fill the tacos: Stuff the tortillas, fold, and fry in the pan until crispy on each side. Then enjoy with your sauce of choice!

Add sauce!

I’ve included instructions below for making a quick cilantro sauce to go with these, but you can also try buffalo bean tacos with any of these:

• Kefir Ranch Dressing: What’s more classic than buffalo and ranch??
• Greek Yogurt: Honestly, these are delicious in just plain Greek yogurt!

Psst: Sometimes I’ll add a little boost to these tacos by sprinkling in my walnut taco meat crumbles before cooking!

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Crispy Buffalo White Bean Tacos (Vegan)

5 from 18 ratings

By: Sarah Bond

Prep: 5 minutes minutes

Cook: 15 minutes minutes

Total: 20 minutes minutes

Servings: 8 tacos

Quick, protein-packed, and flavorful, these buffalo white bean tacos make the perfect late-night snack or satisfying lunch.

Ingredients 

1x2x3x

• ▢ 1 Tbsp olive oil, 15 mL
• ▢ ½ medium yellow onion, diced
• ▢ 2 cloves garlic, minced
• ▢ ½ tsp each smoked paprika, cumin, ground coriander seeds, black pepper
• ▢ ¼ tsp salt
• ▢ 2 13-oz cans cannellini beans, drained, 370 g cans
• ▢ ½ cup buffalo sauce, 120 g
• ▢ 8 small corn tortillas
• ▢ For cooking: 2 to 4 Tbsp oil

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Instructions 

• Flavor Base: Heat 1 Tbsp olive oil over medium heat in a large skillet. Add ½ medium yellow onion (diced) and 2 cloves garlic (minced). Cook until onion is soft and fragrant, about 4 minutes. Stir in ½ tsp each smoked paprika, cumin, ground coriander seeds, black pepper and ¼ tsp salt and cook for 1 more minute.
  
• Mash: Add in 2 13-oz cans cannellini beans (drained) and ½ cup buffalo sauce. Use a potato masher or fork to roughly smash the beans (be careful not to scratch your pan if using nonstick). Scoop the bean mixture out of the pan into a bowl and set aside. Rinse the pan clean, then return the pan to the stove.
  
• Assemble: Wrap 8 small corn tortillas in a damp paper towel and microwave for 45 seconds to make them pliable. Spoon the buffalo bean mixture evenly into each of the tortillas and gently fold each in half.

  Working in batches, lightly coat the skillet with oil and cook the tacos over medium heat until crispy on both sides.
  
• Serve: Serve warm with salsa, guacamole, or cilantro sauce (recipe in notes).
  

Notes

To make the cilantro sauce (in the photos and video), blend 1 cup cilantro (stems removed), ½ cup plain yogurt, ¼ cup red wine vinegar, ¼ cup extra-virgin olive oil, 2 tsp mustard, 2 cloves garlic, and ½ tsp each smoked paprika, cumin, and black pepper on high until smooth.

Storage: You can either keep leftovers in the fridge for up to 3 days or freeze them for 3 months in an airtight container. Reheat them in a pan on the stovetop, in the oven, or in the air fryer.

Nutrition

Serving: 1taco | Calories: 211kcal | Carbohydrates: 32.4g | Protein: 8.9g | Fat: 6.2g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3.8g | Trans Fat: 0g | Cholesterol: 0mg | Sodium: 766mg | Potassium: 305mg | Fiber: 9.3g | Sugar: 1.9g | Vitamin A: 50IU | Vitamin C: 5mg | Calcium: 40mg | Iron: 1mg

Nutrition information calculated by Sarah Bond, degreed nutritionist.

did you make this?Leave a comment below and tag @liveeatlearn on social media! I love seeing what you’ve made!