Tacos are a beloved dish enjoyed by many, but they often get a bad reputation for being unhealthy. However, with the right ingredients and preparation methods, tacos can be a delicious and nutritious option for those looking to lose weight. This article explores various healthy taco recipes, focusing on lean proteins, fiber-rich ingredients, and flavorful toppings that will satisfy your cravings without derailing your weight loss goals.
Why Tacos Can Be Healthy for Weight Loss
Typically, an order of restaurant or fast food tacos is loaded with fat and calories WITHOUT the ingredients that will keep you satisfied, leading to overeating and weight gain. That said, tacos CAN absolutely be healthy to eat, depending on the ingredients you use and how you prepare those ingredients. There are various options for healthy tacos that can make your trainer thrilled.
Key Ingredients for Healthy Tacos
Tortillas
With so many types of tortillas available, it pays to read the labels and choose the healthiest ones. As far as nutritional stats go, corn tortillas are typically the healthiest, followed by whole-wheat tortillas. Plain white-flour tortillas are the least healthy option.
Quick Tip: When you read the term “wheat flour,” that might sound like a good choice. Keep in mind that wheat flour is just plain old white flour. White flour is indeed made from wheat, but it has been refined and bleached. The healthy term to look for is “100% whole wheat.” That type of flour contains all the nutrients and is a whole grain health bonanza. 100% whole wheat flour does contain plenty of carbohydrates, but they’re not the empty, simple carbs that are in white flour products. If you’d prefer to not use tortillas at all, you can serve all these fillings/toppings over rice, quinoa, or another grain as desired.
Protein
For lean protein, beans are a protein-packed healthy choice. Beans provide your body with soluble and insoluble fiber. You can also use ground chicken or turkey for a leaner, less oily protein choice!
Read also: Healthy food access with Highmark Wholecare explained.
Vegetables
Along with the beans, we add in some salsa, which is packed with vegetables - tomatoes, peppers, and onions to name a few. Other great options include corn and radishes. Corn is associated with the production of red blood cells in the body and enhancing your energy. A superfood slaw mix with red cabbage, kale, and carrots in lieu of iceberg lettuce is a great option. These nutritious veggies still provide that refreshing, crunch necessary in a great taco.
Recipe 1: Healthy Tacos with Seasoned Black Beans and Cilantro “Pesto”
These healthy tacos are made with seasoned black beans, an easy corn salsa, fresh avocado, and a delicious cilantro “pesto.” Made with wholesome, good-for-you ingredients, these are the BEST healthy tacos ever!
Ingredients:
- For the Corn Salsa:
- Corn kernels (fresh, frozen, or canned)
- Chopped cilantro
- Thinly sliced radishes
- Minced jalapeño
- Salt and pepper to taste
- Olive oil
- Lime zest
- Fresh lime juice
- For the Black Beans:
- Olive oil
- Chopped onion
- Garlic
- Drained and rinsed black beans
- Salsa
- Chili powder
- Cumin
- Salt and pepper to taste
- For the Cilantro “Pesto”:
- Cilantro
- Shallot
- Garlic
- Olive oil
- Vinegar
- Salt and pepper to taste
- For Assembly:
- Corn tortillas
- Fresh avocado or guacamole
- Cheese (optional)
- Additional chopped cilantro
- Fresh lime juice
Instructions:
- Prepare the Corn Salsa:
- Method #1: Use pre-roasted canned corn-drain and allow to dry.
- Method #2: Use frozen corn-sauté in a preheated large cast-iron pan (cast-iron chars better and won't ruin your pan) 3-5 minutes, stirring once or twice, until kernels are lightly charred. Avoid stirring too often as this will keep the corn from getting a good roast.
- Method #3: Grill some fresh corn on the cob and cut it from the cob.
- When the corn is fully cool, combine it with chopped cilantro, thinly sliced radishes, minced jalapeño, a generous pinch of salt and pepper (add to taste; I add about 1/4 teaspoon each), 1 tablespoon olive oil, 1 teaspoon lime zest, and 2 tablespoons fresh lime juice. Stir, adjust seasoning to taste, and let stand to marinate while preparing the rest of the tacos.
- Prepare the Black Beans:
- In the same pan used for the corn, add the remaining 1 tablespoon olive oil and the chopped onion; sauté for 3 minutes over medium-high heat.
- Add in garlic and stir for another 30 seconds.
- Stir in the drained and rinsed black beans, salsa, chili powder, and cumin.
- Simmer the mixture for about 5-10 minutes, stirring occasionally.
- Slightly mash half the beans if desired-this will thicken the filling.
- Season to taste with salt and pepper.
- Prepare the Cilantro “Pesto”:
- Add all the ingredients except the olive oil and pulse in a blender until combined.
- Once it is well-mixed, add olive oil and pulse a few times quickly until combined. (Overmixing olive oil can create a metallic taste.)
- Season to taste with salt and pepper. (I use about 1/2 teaspoon salt and 1/4 teaspoon pepper.)
- Assemble the Tacos:
- Char/grill/warm tortillas and add a generous amount of the black bean mixture, followed by the corn topping, some fresh avocado (or guacamole), and a spoonful of the pesto.
- If desired, add cheese, additional chopped cilantro, and fresh lime juice.
Recipe 2: Easy Healthy Baked Ground Beef Tacos
Elevate taco Tuesday with these Easy Healthy Baked Ground Beef Tacos. Lean ground beef simmers in a spice blend to form an easy and delicious filling; corn tortillas crisp up in the oven for the perfect bite. Serve with all your favorite fixin’s for a delicious meal that is both healthy and satisfying.
Ingredients:
- Lean ground beef
- Corn tortillas
- Olive oil spray
- Diced onion
- Spices (chili powder, cumin, oregano, etc.)
- Water
- Shredded cheese
- Toppings of your choice (Greek yogurt, superfood slaw, jalapeños, cilantro, etc.)
Instructions:
- Preheat the oven to 450℉.
- Wrap the corn tortillas in a damp paper towel and microwave for about 30 seconds to 1 minute to soften and make them pliable. (Do not skip this step otherwise the tortillas might tear during the filling process).
- In a large frying pan, add the olive oil spray, diced onion, and ground beef. Break apart with a wooden spoon and cook over medium high heat until no longer pink.
- Combine the spices to form the spice blend, and season the ground beef. Stir to combine thoroughly and then add the water to the pan allowing the beef to simmer. Simmer the beef for about 10 minutes or until most of the liquid has evaporated and the meat is moist.
- Spray the baking sheet with olive oil spray and then arrange the tortillas on the baking sheet.
- Sprinkle 2 tablespoons of the cheese on each tortilla, and then add a heaping ¼ cup - ⅓ cup of the meat filling to each tortilla.
- Close the tortillas and press firmly to secure.
Recipe 3: Low Calorie Chicken Tacos
These low calorie chicken tacos are insanely delicious, super easy to make and come together in under 30 minutes!
Ingredients:
- Corn tortilla wraps
- Olive oil
- Chicken breast
- Spices (dried vegetable stock, smoked paprika, black pepper, garlic powder, onion powder, dried parsley, chilli powder)
- Peppers (red, green, yellow)
- Red onion
- Tomato paste/puree
- Water
- Honey
- Shredded cheese
- Salad to serve (tomatoes, cucumbers, red onions)
Instructions:
- In a small bowl, mix together your spices until well combined.
- In a medium bowl, toss the chicken breasts in the spice mix until the chicken is well covered in spices.
- Heat the oil in a frying pan over medium heat and place the chicken breast in the heated pan. Cook for 5 minutes then flip and cook the other side for 7-9 minutes. Use a meat thermometer to ensure your chicken is at least 74ºC (165ºF) before removing from the heat.
- Shred the chicken and set it aside.
- In the same frying pan, add the peppers, onions and spices. Sauté over medium heat until tender.
- Add the tomato puree, water and honey and cook over low heat until the sauce thickens.
- Add the shredded chicken and mix to combine well.
- Set a small frying pan over medium-low heat, dip a tortilla wrap in the taco filling ensuring it gets coated in the sauce.
- Place the tortilla in the heated frying pan, place some of the shredded chicken filling on one side of the tortilla and the shredded cheese on the other side.
- Cook until the tortilla is a golden brown, fold the tortilla to form a taco and remove from the pan.
- Repeat for the remaining 3 tortilla wraps until all the mixture is used up.
- Serve with any salad of your choice and enjoy!
Recipe 4: Healthy Oven Baked Chicken Tacos
My Healthy Oven Baked Chicken Tacos are crispy, crunchy, and loaded with tender chicken and shredded cheese for a recipe that is reminiscent of your fast food favorites.
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Ingredients:
- Avocado oil
- Ground chicken
- Onion
- Garlic
- Spices
- Enchilada sauce
- Mexican-blend shredded cheese
- Tortillas
Instructions:
- Preheat your oven to 400 F.
- Add your avocado oil to a pan and heat the pan over medium heat. Dice your onion, then add it to the pan once the oil is hot, alongside the garlic, and sauté for 3-4 minutes.
- Then, add in the chicken, using a spoon to break it into small pieces. Once the chicken is almost cooked through, add in the spices and stir until they're fully incorporated into the chicken, and the chicken cooks all the way through.
- Finally, pour in the enchilada sauce and mix until everything is fully combined. Once everything is coated in the sauce, remove the pan from the heat and begin to assemble the taco shells.
- To prepare the taco shells, we want to start by making the tortillas nice and pliable. Start by wrapping the tortillas in a damp towel and place them in the microwave for 30 seconds, or until they've softened.
- Once the tortillas are soft, add some cheese to one side of them, followed by a scoop of the meat mixture and more cheese. Gently fold the tortilla to the other side and press to close.
- Repeat the process, then line up the tacos on a lined baking sheet. Once done, take a second baking sheet and place it on top of the first baking sheet with the tacos.
- Place the tray in the oven for 18 minutes, removing the top tray around the 15 minute mark and turn on the broiler for the last 2-3 minutes, so the tacos get crispy on top. Be sure to watch the tacos carefully, so they don't burn.
- Once your tacos are done, remove them from the oven and serve!
Tips for Making Healthy Tacos
- Choose lean proteins: Opt for ground turkey, chicken, fish, or beans instead of fatty ground beef.
- Load up on veggies: Add plenty of non-starchy vegetables like lettuce, tomatoes, onions, and bell peppers to increase fiber and nutrients.
- Use whole grain or corn tortillas: These are lower in calories and higher in fiber than white flour tortillas.
- Control your portions: Be mindful of the amount of filling you use in each taco to avoid overeating.
- Make your own taco seasoning: Avoid store-bought packets loaded with preservatives and sodium by making your own blend of spices.
- Use Greek yogurt: It tastes just like sour cream but packed full of protein and healthy fats.
- Bake your tacos: Instead of frying them, bake them in the oven for a crispy and healthier option.
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