Delicious and Healthy Weight Loss Taco Recipes

Tacos are a beloved dish, perfect for any day of the week. If you're looking for a way to enjoy tacos while maintaining a healthy lifestyle or trying to lose weight, here are some delicious and nutritious taco recipes. These recipes use wholesome ingredients and creative swaps to reduce calories and increase nutritional value without sacrificing flavor.

Healthy Ground Beef Tacos

Many people have fond memories of ground beef tacos from childhood, often made with store-bought seasoning packets and less-than-nutritious toppings. This recipe elevates the classic dish by using real, wholesome ingredients.

Key Ingredients and Healthier Swaps

• Homemade Taco Seasoning: Avoid store-bought taco seasoning packets that are loaded with preservatives and additives. Instead, make your own healthy taco seasoning using spices you likely already have in your spice collection.
• Lean Ground Beef: Opt for leaner ground beef to reduce fat content while still providing plenty of flavor, especially when combined with a bold spice mixture.
• Moisture: Add moisture to the lean ground beef with chicken broth and tomato paste to keep the tacos juicy and flavorful.
• Whole Wheat or Gluten-Free Tortillas: Choose whole wheat or gluten-free tortillas made with real ingredients and without excessive preservatives.
• Greek Yogurt: Use Greek yogurt instead of sour cream for a tangy topping that's packed with protein and healthy fats.
• Nutritious Veggies: Swap iceberg lettuce for a superfood slaw mix with red cabbage, kale, and carrots to add extra nutrients and crunch.

Recipe

1. Prepare the taco seasoning mixture.
2. Chop half an onion and sauté in a large skillet with olive oil and a pinch of salt until translucent.
3. Add the ground beef, break it into chunks, and cook until browned.
4. Stir in tomato paste and cook until it coats the meat.
5. Add the taco seasoning and cook until fragrant.
6. Pour in chicken broth and cook until the liquid is reduced and the meat is juicy.
7. Fill the tortillas with the ground beef mixture and top with Greek yogurt, superfood veggie slaw, cheese, jalapeños, and cilantro.
8. Squeeze with a wedge of fresh lime.

High Protein Chicken Tacos

These chicken tacos are a fantastic way to enjoy a protein-packed meal with a homemade blend of zesty spices and warm, soft tortillas. Perfect for a quick weeknight dinner or a flavorful lunch.

Key Ingredients

• Chicken: Use boneless chicken thighs or skinless chicken breasts. Chicken thighs offer more flavor due to their higher fat content but chicken breasts work perfectly well.
• Lime: Fresh lime juice is essential for optimal flavor.
• Tortillas: Small street taco flour tortillas are ideal, but any small tortilla will work.
• Homemade Taco Seasoning: A blend of chili powder, paprika, ground cumin, garlic powder, salt, black pepper, and dried oregano.

Homemade Taco Seasoning

Making your own taco seasoning allows you to control the amount of salt and avoid filler ingredients.

Instructions

1. Combine chili powder, paprika, ground cumin, garlic powder, salt, black pepper, and dried oregano in a small bowl.
2. Mix well and set aside.

Marinating and Grilling the Chicken

1. Add the chicken, olive oil, lime juice, and spice blend to a casserole dish (or bowl).
2. Rub the marinade all over the chicken.
3. Cover with plastic wrap and place in the fridge for 30 minutes (up to 24 hours).
4. Grease a grill pan or grill grates (or use a cast iron or stainless steel skillet).
5. Set to medium-high heat.
6. Add the chicken and grill for 5-7 minutes on each side, or until cooked through.
7. Remove the chicken from heat and let rest for 5 minutes.
8. Dice the chicken into small bite-size pieces.
9. Squeeze lime juice over chicken.

Warming the Tortillas

1. Warm tortillas over the grill or skillet for about 10-15 seconds on each side, until charred.

Assembling the Tacos

1. Add chicken to warmed tortillas.
2. Stuff with toppings and enjoy!

Healthy Black Bean Tacos

These tacos are made with seasoned black beans, an easy corn salsa, fresh avocado, and a delicious cilantro "pesto." They are packed with wholesome ingredients and are a great option for a healthy and satisfying meal.

Read also: Weight Loss Guide Andalusia, AL

Key Ingredients

• Black Beans: A protein-packed and fiber-rich choice.
• Corn Salsa: Adds a touch of sweetness and freshness.
• Avocado: Provides healthy fats and creaminess.
• Cilantro “Pesto”: A flavorful sauce made with cilantro, shallot, garlic, oil, and vinegar.
• Corn Tortillas: Typically the healthiest tortilla option.

Corn Salsa Recipe

1. Char the corn on the stovetop or grill fresh corn on the cob.
2. When the corn is fully cool, combine it with chopped cilantro, thinly sliced radishes, minced jalapeño, a generous pinch of salt and pepper, olive oil, lime zest, and fresh lime juice.
3. Stir, adjust seasoning to taste, and let stand to marinate while preparing the rest of the tacos.

Black Bean Filling Recipe

1. In the same pan used for the corn, add olive oil and chopped onion; sauté for 3 minutes over medium-high heat.
2. Add in garlic and stir for another 30 seconds.
3. Stir in the drained and rinsed black beans, salsa, chili powder, and cumin.
4. Simmer the mixture for about 5-10 minutes, stirring occasionally.
5. Slightly mash half the beans if desired to thicken the filling.
6. Season to taste with salt and pepper.

Cilantro “Pesto” Recipe

1. Add all the ingredients except the olive oil and pulse in a blender until combined.
2. Once it is well-mixed, add olive oil and pulse a few times quickly until combined.
3. Season to taste with salt and pepper.

Assembling the Tacos

1. Char/grill/warm tortillas.
2. Add a generous amount of the black bean mixture, followed by the corn topping, fresh avocado (or guacamole), and a spoonful of the pesto.
3. If desired, add cheese, additional chopped cilantro, and fresh lime juice.

Healthy Oven Baked Chicken Tacos

These tacos are crispy, crunchy, and loaded with tender chicken and shredded cheese, reminiscent of fast-food favorites but made with healthier ingredients.

Key Ingredients

• Ground Chicken: A leaner protein choice compared to beef.
• Avocado Oil: Full of healthy fats.
• Mexican-Blend Shredded Cheese: Use dairy or non-dairy cheese.
• Spices: For flavor.
• Enchilada Sauce: To combine the filling.

Instructions## To Prepare the Taco Filling:

1. Preheat your oven to 400 F.
2. Add avocado oil to a pan and heat over medium heat.
3. Dice onion, then add it to the pan once the oil is hot, alongside the garlic, and sauté for 3-4 minutes.
4. Add in the chicken, using a spoon to break it into small pieces.
5. 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.
6. Finally, pour in the enchilada sauce and mix until everything is fully combined.

To Prepare the Taco Shells:

1. Wrap the tortillas in a damp towel and place them in the microwave for 30 seconds, or until they've softened.
2. Once the tortillas are soft, add some cheese to one side of them, followed by a scoop of the meat mixture and more cheese.
3. Gently fold the tortilla to the other side and press to close.
4. Repeat the process, then line up the tacos on a lined baking sheet.
5. Once done, take a second baking sheet and place it on top of the first baking sheet with the tacos.
6. 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.
7. Watch the tacos carefully, so they don't burn.
8. Once your tacos are done, remove them from the oven and serve!

Low Calorie Chicken Tacos

These low-calorie chicken tacos are quick, easy, and customizable, making them perfect for a weight loss journey.

Key Ingredients

• Corn Tortilla Wraps: Lower in calories than flour tortillas.
• Olive Oil: For cooking.
• Chicken Breast: Grilled, pan-fried, or oven-cooked and shredded.
• Spices: Seasoning well can take a meal from good to incredible!
• Peppers: Red, green, or yellow.
• Red Onion: For the filling and as a topping.
• Tomato Paste/Puree: To bring the filling together.

Instructions

1. In a small bowl, mix together your spices until well combined.
2. In a medium bowl, toss the chicken breasts in the spice mix until the chicken is well covered in spices.
3. Heat the oil in a frying pan over medium heat and place the chicken breast in the heated pan.
4. Cook for 5 minutes then flip and cook the other side for 7-9 minutes.
5. Use a meat thermometer to ensure your chicken is at least 74ºC (165ºF) before removing from the heat.
6. Shred the chicken and set it aside.
7. In the same frying pan, add the peppers, onions and spices.
8. Sauté over medium heat until tender.
9. Add the tomato puree, water and honey and cook over low heat until the sauce thickens.
10. Add the shredded chicken and mix to combine well.
11. Set a small frying pan over medium-low heat, dip a tortilla wrap in the taco filling ensuring it gets coated in the sauce.
12. 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.
13. Cook until the tortilla is a golden brown, fold the tortilla to form a taco and remove from the pan.
14. Repeat for the remaining 3 tortilla wraps until all the mixture is used up.
15. Serve with any salad of your choice and enjoy!

Tips for Making Tacos Healthier

• Choose Lean Protein: Opt for lean ground beef, ground turkey, chicken, or beans.
• Load Up on Veggies: Add plenty of non-starchy vegetables like lettuce, tomatoes, onions, peppers, and slaw.
• Use Healthier Tortillas: Choose corn tortillas, whole wheat tortillas, or lettuce wraps.
• Control Portion Sizes: Be mindful of how much filling you are adding to each taco.
• Make Your Own Seasonings: Avoid store-bought taco seasoning packets loaded with sodium and preservatives.
• Use Low-Fat Dairy Products: Choose low-fat cheese and Greek yogurt.
• Grill or Bake Instead of Fry: Grilling or baking your protein and vegetables can help reduce the amount of added fat.

Read also: Beef jerky: A high-protein option for shedding pounds?

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