Tacos are a popular Mexican dish enjoyed by many people around the world. While they can be delicious, some traditional taco recipes can be loaded with unhealthy ingredients like cheese, sour cream, and fried meats. Luckily, there are plenty of healthier options for taco lovers too. With the use of fresh vegetables, lean meats, and whole grain tortillas, you can enjoy delicious tacos without sabotaging your health goals. In this article, we’ll take a look at some easy-to-make and nutritious healthy taco recipes that you can try at home.
The Benefits of Eating Tacos
When people think of tacos, they often associate them with unhealthy fast food options loaded with calories and fat. However, tacos can actually be a healthy meal choice when prepared properly with fresh, whole ingredients. Here are some of the benefits of incorporating tacos into your diet:
Fiber
One of the main benefits of eating tacos is that they are a great source of fiber. Fiber is a crucial nutrient for maintaining a healthy digestive system and promoting feelings of fullness. Many of the ingredients commonly found in tacos, such as beans, avocado, and vegetables, are high in fiber. For example, one cup of black beans contains about 15 grams of fiber, which is over half of the recommended daily intake for adults. Choosing whole-grain tortillas or wraps can also increase the fiber content of your tacos.
Protein
Another benefit of eating tacos is that they can be a good source of protein. Protein is essential for building and repairing tissues in the body and for promoting muscle growth. Many taco fillings contain protein-rich ingredients such as chicken, fish, tofu, or beans. Lean proteins like grilled chicken or fish can provide the necessary nutrients without adding excess fat and calories.
Essential Nutrients
Tacos can also be a great way to incorporate essential nutrients into your diet. For example, ingredients like tomatoes and peppers are excellent sources of vitamin C, which plays a role in promoting a healthy immune system and protecting cells from damage. Beef and spinach are high in iron, which is important for healthy blood cells and oxygen transport in the body.
Overall, tacos can be a nutritious and satisfying meal option when prepared with fresh, whole ingredients. By choosing ingredients rich in fiber, protein, and essential nutrients, you can enjoy a delicious and healthy taco meal that will leave you feeling satisfied and nourished.
Ingredients to Use in Healthy Taco Recipes
Looking for a way to create a tasty meal that is both healthy and satisfying? Tacos offer a great option as there are plenty of ways to make them nutritious and delicious. To achieve this, it’s recommended that you use the following ingredients in your healthy taco recipe:
Whole-grain Tortillas
When it comes to making healthy tacos, the most important thing you can do is to switch out the regular flour tortillas for whole-grain ones. Whole-grain tortillas have higher fiber content and lower carbs, which would prevent rapid blood sugar crash and spikes. In the end, it creates a longer-lasting fullness. You can find whole-grain tortillas in most grocery stores, or you can make your own using whole-wheat flour or other grains like cornmeal or quinoa flour.
Lean Protein
Protein is essential for keeping you full and satisfied, and there are plenty of lean options for tacos that are suitable for a healthy diet. Examples include chicken, fish, shrimp, or lean beef. Remember to prepare your protein using healthy preparation methods like grilling, roasting, or sautéing. Avoiding frying will help reduce saturated fat and cholesterol, which are not beneficial to your health.
Vegetables
Vegetables are an excellent addition to any healthy taco recipe. They provide essential fiber, vitamins, minerals, and micronutrients that are necessary for a healthy diet. You can use a variety of vegetables in your taco, but some options to consider include peppers, onions, tomatoes, lettuce, and avocado. These vegetables can either make good accompaniments to your meat or stand alone in a vegetarian taco. You should opt for either fresh or frozen produce rather than canned ones because these often have added sugars or salt – which is not a healthy alternative.
Beans
Beans are a great way to add more protein and fiber to your tacos; they make a powerful and delicious ingredient. Examples of beans to use include black beans, pinto beans, kidney beans, lentils, and chickpeas. When making beans, cook them from scratch and avoid canned beans, which usually have a high sodium content and added sugars. This way, you’ll eliminate unwanted added ingredients and sodium that could harm your heart and health in the long run.
Healthy Taco Recipe Ideas
If you’re looking for a quick and easy meal that’s both healthy and delicious, look no further than tacos! While traditional tacos may not always be the healthiest option, by making a few simple switches, you can transform this classic dish into a nutritious meal that’s perfect for any time of day. Here are three healthy taco recipes to try:
Grilled Chicken Tacos with Avocado Cream
Ingredients:
- 1 pound boneless, skinless chicken breasts
- 1 tablespoon olive oil
- 1 teaspoon chili powder
- 1 teaspoon cumin
- 1/2 teaspoon garlic powder
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 8 corn tortillas
- 2 ripe avocados
- 1/4 cup plain Greek yogurt
- 1 lime
- 1/4 cup cilantro, chopped
Instructions:
- Preheat grill to medium-high heat.
- In a small bowl, mix together olive oil, chili powder, cumin, garlic powder, salt, and black pepper.
- Rub chicken with seasoning mixture and grill for 5-7 minutes per side, or until fully cooked.
- While chicken is cooking, make the avocado cream by scooping out the flesh of 2 ripe avocados and combining it with Greek yogurt and the juice of 1 lime in a food processor. Pulse until mixture is smooth and creamy.
- Warm tortillas on the grill for 1-2 minutes per side.
- Assemble tacos by placing sliced chicken onto tortillas, and topping with avocado cream and chopped cilantro.
Black Bean and Sweet Potato Tacos
Ingredients:
- 1 medium sweet potato, chopped into small pieces
- 1 tablespoon olive oil
- 1/2 teaspoon chili powder
- 1/2 teaspoon cumin
- 1/4 teaspoon garlic powder
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1 can black beans, drained and rinsed
- 8 corn tortillas
- 1 avocado, sliced
- 1/4 cup cilantro, chopped
Instructions:
- Preheat oven to 425°F.
- Place chopped sweet potato on a baking sheet and drizzle with olive oil. Sprinkle with chili powder, cumin, garlic powder, salt, and pepper and toss to coat.
- Bake sweet potato for 20-25 minutes, or until tender and crispy.
- Warm tortillas in the oven for 5-10 minutes.
- In a small saucepan, heat black beans over medium heat until heated through.
- Assemble tacos by adding sweet potato and black beans to tortillas and topping with sliced avocado and chopped cilantro.
Fish Tacos with Mango Salsa
Ingredients:
- 1 pound white fish (such as tilapia or cod)
- 1 tablespoon olive oil
- 1/2 teaspoon chili powder
- 1/2 teaspoon cumin
- 1/4 teaspoon garlic powder
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 8 corn tortillas
- 1 mango, diced
- 1/4 cup red onion, diced
- 1 jalapeño, seeded and diced
- 1 lime
- 1/4 cup cilantro, chopped
Instructions:
- Preheat grill to medium-high heat.
- In a small bowl, mix together olive oil, chili powder, cumin, garlic powder, salt, and black pepper.
- Rub fish with seasoning mixture and grill for 3-4 minutes per side, or until fully cooked.
- While fish is cooking, make the mango salsa by combining diced mango, diced red onion, diced jalapeño, the juice of 1 lime, and chopped cilantro in a small bowl.
- Warm tortillas on the grill for 1-2 minutes per side.
- Assemble tacos by placing cooked fish onto tortillas, and topping with mango salsa and additional cilantro, if desired.
Low-Carb and Gluten-Free Taco Options
Do you love tacos but are on a low-carb or gluten-free diet? Don’t worry, there are plenty of delicious and healthy options that you can try. Here are our top recommendations:
Lettuce Wraps
If you’re watching your carb intake, try lettuce wraps instead of tortillas. You can use Boston lettuce or iceberg lettuce as a substitute for the tortillas. Simply wash and dry your lettuce leaves and use them to wrap your taco filling. Not only is it low in carbs, but it also adds a refreshing and crunchy texture to your taco.
Corn Tortillas
For those who are gluten-free, corn tortillas are a great option. Corn tortillas are naturally gluten-free, unlike wheat tortillas. When choosing corn tortillas, make sure to read the labels as some brands may add wheat flour in their tortillas. It’s also best to warm up your corn tortillas and add some oil or cooking spray to prevent them from breaking apart when you fill them.
Grilled Chicken Tacos
- 2 boneless, skinless chicken breasts
- 1 tablespoon olive oil
- 1 tablespoon chili powder
- 1 teaspoon garlic powder
- 1 teaspoon ground cumin
- 1/2 teaspoon salt
Preheat your grill to medium-high heat. In a small bowl, mix chili powder, garlic powder, cumin, and salt. Brush both sides of the chicken breasts with olive oil and rub the spice mixture on both sides. Grill your chicken breasts for 6-7 minutes per side or until the internal temperature reaches 165°F. Let it rest for 5 minutes before slicing it into strips. Serve your grilled chicken strips in lettuce wraps or corn tortillas with your favorite toppings such as sliced avocado, tomatoes, salsa, and cilantro.
Black Bean and Mushroom Tacos
- 1 can black beans, drained and rinsed
- 8 oz mushrooms
- 1 tablespoon olive oil
- 1 small onion, diced
- 3 cloves garlic, minced
- 1 teaspoon ground cumin
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon chili powder
- 1/4 teaspoon salt
In a large skillet, heat olive oil over medium heat. Add diced onions and minced garlic and cook until onions are translucent. Add sliced mushrooms and cook until they are tender, about 5 minutes. Add black beans, ground cumin, smoked paprika, chili powder, and salt. Cook for another 5 minutes, stirring occasionally. Serve your black bean and mushroom mixture in lettuce wraps or corn tortillas and garnish with diced avocado and chopped cilantro.
Tips for Making Taco Night Healthier
Tacos are a popular food that can often be high in calories and unhealthy ingredients. However, with a few simple swaps and additions, you can make your taco night healthier and just as delicious. Here are some tips for making your tacos healthier:
Choose Lean Protein
Choosing lean protein is a great way to make your tacos healthier. Swap out ground beef for lean turkey or chicken, or try using black beans or tofu. These options are lower in fat and calories than ground beef and still pack a protein punch. If you really love the taste of beef, try using a leaner cut or mixing a small amount with a lean protein like turkey.
Add Lots of Veggies
Veggies add flavor, fiber, and nutrients to your tacos. Fill up on veggies by adding lettuce, tomatoes, onions, bell peppers, and any other veggies you love. Roasting your veggies first will bring out their natural sweetness and add a smoky flavor to your tacos.
Swap Out Sour Cream for Plain Greek Yogurt
Sour cream is a high-fat topping that can add extra calories and unhealthy fat to your tacos. Swap it out for plain Greek yogurt, which is high in protein and lower in fat and calories. Greek yogurt has a similar tangy flavor to sour cream, making it a great replacement.
Choose Healthier Toppings
Choosing healthier toppings is an easy way to make your tacos healthier. Skip the shredded cheese and try diced avocado or guacamole instead. Salsa is also a great option, adding flavor without extra calories or fat. If you do want some cheese, choose a lower-fat option or try sprinkling a small amount of feta cheese on top.
Use Whole Wheat or Corn Tortillas
Choosing whole wheat or corn tortillas over flour tortillas adds more fiber and nutrients to your tacos. Whole wheat and corn tortillas are also lower in calories and fat than flour tortillas. When shopping, look for tortillas with minimal ingredients and no added sugars.
FAQs about Healthy Taco Recipes
Tacos are a beloved food that can be enjoyed in many different ways. Whether you’re a vegetarian, vegan, or just trying to eat healthier, there are always ways to adapt tacos to fit your dietary needs. Here are some frequently asked questions about healthy taco recipes.
Can vegetarian or vegan tacos be healthy?
Absolutely! Vegetarian and vegan tacos can be some of the healthiest tacos you can make. Instead of using meat as the main protein, try using plant-based proteins such as black beans, chickpeas, or lentils. These are all great sources of protein, fiber, and other important nutrients that can help keep you full and satisfied. You can also use vegetables such as sweet potatoes, roasted cauliflower, or portobello mushrooms as the base of your taco. Topped with fresh salsa, guacamole, and some cotija cheese, you’ll have a delicious and healthy vegetarian or vegan taco.
Is it possible to make healthy tacos that still taste good?
Absolutely! Making healthy tacos doesn’t mean sacrificing flavor. A great way to make healthy tacos taste good is to focus on using fresh and quality ingredients. Use fresh vegetables and herbs, high-quality meats or plant-based proteins, and homemade sauces and salsas. You can also experiment with different spices and seasonings to add flavor without adding extra calories. Another tip is to use whole-wheat or corn tortillas instead of flour tortillas, which are higher in calories and lower in nutrients.
Can I make healthy tacos ahead of time for busy weeknights?
Yes! Meal prepping is a great way to make healthy tacos ahead of time for busy weeknights. Cook the meat or plant-based protein ahead of time and store it in the refrigerator or freezer until you’re ready to use it. Chop up any vegetables or herbs you plan to use and store them in separate containers. You can also make homemade salsa or sauces ahead of time. When you’re ready to eat, simply heat up the protein and assemble your tacos with the fresh vegetables and toppings. You’ll have a healthy and delicious meal in minutes!
Healthy Taco Recipe Ideas
- Spicy black bean and sweet potato tacos – use roasted sweet potatoes and black beans as the base and top with fresh salsa, guacamole, and cotija cheese
- Grilled chicken or tofu tacos – marinate chicken or tofu in a homemade spice blend and grill to perfection. Assemble with fresh vegetables, salsa, and avocado slices
- Crispy fish tacos – use a cornmeal and spice crust to make healthy baked fish, then assemble with fresh cabbage slaw, homemade sauce, and avocado slices
Wrap Up Your Taco Night: Try These Delicious and Healthy Taco Recipes!
We hope you enjoyed discovering some new, healthy taco recipes to try at home. Eating healthy doesn’t have to be boring, and with these tasty recipes, you can enjoy a guilt-free taco night with family and friends. Don’t forget to share your creations on social media and tag us to show off your skills! Thank you for reading and visit back soon for more exciting healthy recipes.