Tacos are a great way to sneak more vegetables and plant-based proteins into your diet. These taco recipes incorporate a variety of healthy ingredients — and satisfy your craving for Mexican food.
By
Lauren Bedosky
by
Kelly Kennedy, RDN, LDN
Tacos make for an easy and flavorful dinner, and if you choose the right fillings, they can be good for you, too.
Cinco de Mayo and Taco Tuesday feature one of the most universally beloved foods around, but any day with tacos is a reason to celebrate. Here's why: Folded tortillas are a vehicle for ingredients to accommodate any taste, dietary preference, or food allergy. And they're not inherently unhealthy, either (we don't mean the Taco Bell diet).
“You can customize [tacos] for different taste anddiet preferences, and get creative with foods you have on hand to include a variety of ingredients that offer different vitamins, minerals, and antioxidants,” saysGinger Hultin, RDN, the Seattle-based author of Anti-Inflammatory Diet Meal Prep. If you have kids, have them experiment with different fillings to find their favorites.
You can start by making some or all the protein plant-based. While beef, pork, and chicken are traditional, beans, lentils, andquinoa (a seed that is cooked like a grain) can be used instead. A ½ cup serving of canned black beans, for example, is a good source of protein and an excellent source of heart-healthyfiber, according to the U.S. Department of Agriculture (USDA). The same amount of beef is an excellent source of protein, but contains no fiber, and is high in saturated fat, per theUSDA.
This simple swap slashes calories and saturated fat while still providing plenty of filling macronutrients — and research shows that replacing animal proteins with plant-based ones reduces the risk of chronic disease and helps you live longer. A study published in July 2020 in JAMA Internal Medicine found that participants who ate more plant-based protein had a lower risk of death from heart disease or any cause. Findings from a separate meta-analysis published in January 2019 in the Lancet found that those who ate plenty of high-fiber foods reduced their risk of developing heart disease and type 2 diabetes.
Tacos can also be a great way to hit your daily recommended servings of vegetables, especially if you think beyond tomato and shredded iceberg lettuce. Sweet potato and kale are both nutritious — and unexpectedly delicious — taco ingredients. Sweet potatoes are an excellent source of vitamin A, a nutrient that plays a key role inimmune function and eye health, according to the National Institutes of Health (NIH). And 1 cup of raw kale is an excellent source of vitamin K, which helps with blood clotting and regulating calciumlevels in your blood, according toNIH.
RELATED:What to Eat and Avoid on a Plant-Based Diet
Finally, think about your shell. It may seem obvious that soft shells are healthier than fried, but corn tortillas can be a better option (and a more traditional one) than refined white flour, Hultin says. One large corn tortilla provides a good source of fiber (2.8 g) and protein (2.5 g), according to the USDA. In comparison, a similar-size flour tortilla offers 3.9 g of protein but just 1.2 g of fiber, says the USDA.
One of the most appealing things about tacos is that you can keep trying new combinations so you never get bored, and you get a wider variety of nutrients, too.
For more healthy taco recipe inspiration, try one of these creative ideas at your next fiesta.
How to Cut It: Jalapeño
The jalapeño is anti-inflammatory and low in calories, making it a great option for those trying to reach a healthy weight. Chef Daniel Green shows you two ways to cut jalapeños.
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Turkey Taco Lettuce Wraps
These ground turkey tacos from Cooking Classy — which get some spice from the addition of chili powder, cumin, and paprika — use romaine lettuce leaves in place of standard flour or corn tortillas, which is great for low-carb lovers or people following a high-protein diet like keto. Romaine lettuce is not only low in calories (2 calories per leaf, according to theUSDA), it also offers nutrients like vitamins A,C, and K, and folate. Sprinkle with your favorite toppings, like diced tomatoes, onions,avocado, chopped cilantro, shreddedcheese, or sour cream.
Nutrition per serving: 239 calories, 13g total fat (3g saturated fat), 23g protein, 7g carbohydrates, 2g fiber, 3g sugar, 284mg sodium
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Chickpea Avocado Tacos
Chickpeas and avocado team up for this quickvegetarian meal from Kim’s Cravings, no cooking required. Simply mash together these two ingredients (lightly), along with cilantro, cabbage, carrots, and seasonings, and scoop the mixture into your tortilla of choice. Thanks to the chickpeas, you’ll get high amounts of both fiber and protein (10.6 g of fiber and 11.8 g of protein per cup of canned chickpeas, according to the USDA). Meanwhile, avocado offers a good source of monounsaturated fat, a healthy type of fat that helps increase levels of HDL (“good”) cholesterolin the body, according to theAcademy of Nutrition and Dietetics.
Nutrition per serving (½ cup filling and 1 corn tortilla): 204 calories, 6.5g fat (1.2g saturated fat), 9g protein, 31.6g carbohydrates, 9.4g fiber, 5.6g sugar, 296.7mg sodium
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Blackened Fish Tacos With Avocado Sauce
A homemade cilantro, lime, and avocado sauce gives seasoned white fish a light, refreshing flavor in this blackened fish taco recipe from Evolving Table, while shredded cabbage and chopped green onions lend a crunchy texture. White fish is a healthier alternative to traditional taco fillings like beef, pork, and skin-on poultry that tend to contain high levels of saturated fat, per theAmerican Heart Association (AHA). Tilapia, as used in this recipe, offers plenty of protein (22.8 g in one cooked fillet) with littlesaturated fat (less than 1 g per cooked fillet, about 3 ounces [oz]) according to theUSDA. TheAHA recommends limiting your saturated fat to 13 g per day or lessif you’re eating 2,000 calories, as this type of fat can affect cholesterol levels and may increase your risk of heart disease. Load everything into a corn tortilla, drizzle with homemade sauce (recipe included), and sprinkle with queso fresco.
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Nutrition per serving (2 tacos): 401 calories, 19g fat (3g saturated fat), 29g protein, 30g carbohydrates, 7g fiber, 1g sugar, 585mg sodium
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Shrimp Tacos With Pineapple Salsa
For a light taco meal that’s quick to prepare, go for these sautéed shrimp tacos from Kim’s Cravings. You’ll get a whopping 41.7 g of protein and 5.1 g of fiber in just two tacos. Put the shrimp in a warmed corn tortilla and top with homemade sweet and spicypineapplesalsa (recipe included) for extra vitamins and minerals. For example, 1 cup of pineapple chunks provides 79 mg of vitamin C, according to the USDA— making it an excellent source. Plus, it’s worth incorporating more seafood — such as shrimp — into your diet, as it offers a good source of heart-healthy omega-3 fatty acids. Past research suggests that a majority of Americans aren’t eating enough seafood to meet recommendations from the USDA and U.S. Department of Health and Human Services (at least 8 oz per week), but this recipe will help you boost your intake.
RELATED:8 Scientific Health Benefits of Pineapple
Nutrition per serving (2 tacos): 320 calories, 2.6g fat (0.4g saturated fat), 41.7g protein, 35.4g carbohydrates, 5.1g fiber, 9.9g sugar, 452.1mg sodium
How To Cook It: Salmon and Asparagus Tacos
Everyday Health staff nutritionist Kelly Kennedy, RDN, shows you how to make asparagus tacos.
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Taco Salad
Taco salad isn’t a taco in the traditional sense, but this recipe from Well Plated by Erin includes all the standard taco ingredients: ground turkey, reduced-fat cheese, corn, tomatoes, avocado, cilantro, and salsa. Top everything with homemade tortilla strips (use corn tortillas in place of flour tortillas to make it gluten-free) and a dressing made of salsa and nonfat plain Greek yogurt (recipe included) for a fun twist on classic tacos. And while this recipe uses lean ground turkey, you can lower the fat content of your salad even further — and make it vegetarian — by using black beans in place of the meat. According to the USDA, a 4 oz serving of 93 percent lean ground turkeycontains 9.4 g of fat(2.5 g of which are saturated), whereas 1 cup of black beanscontains only 2 g of fat(1 g from saturated fat), according to the USDA.
Nutrition per serving (not including dressing): 596 calories, 23g fat (5g saturated fat), 40g protein, 65g carbohydrates, 18g fiber, 9g sugar
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Chicken Fajita Tacos
These quick, simple tacos from Jar of Lemons call for only four ingredients: shredded chicken, corn tortillas, fresh cilantro, and fajita veggies like bell peppers and onions. Pick up a package of frozen fajita veggies to cut down on chopping time. Scoop the chicken and veggies into corn tortillas and sprinkle with fresh cilantro. Then top the tacos withhomemade avocado lime dressing. To make the dressing, blend avocado, limes, and plain Greek yogurt. Greek yogurt offers a richsource of proteinand calcium: 25 g of protein and 270 mg of calcium per cup, according to theUSDA. Calcium is a key mineral for building bone and helping your muscles function, according toNIH.
Keep in mind: TheAHArecommends no more than 1,500 milligrams (mg) of sodium per day for most adults — nearly the amount in a single serving of this recipe. To make this recipe heart-healthier, cut back on the salt or nix it entirely (you’ll lower the sodium per serving by 583 mg!).
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Nutrition per serving (2 tacos): 349 calories, 12g fat (2g saturated fat), 29g protein, 32g carbohydrates, 6g fiber, 5g sugar, 1,103mg sodium
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Vegan Tacos
These tasty tacos from Loving It Vegan combine black beans, pico de gallo, tahini sauce, and vegan “meat.” Make thevegan taco meat before you start on the rest of the taco recipe. The vegan meat is made of tofu(coagulatedsoy milk), walnuts, and a sauce made of soy sauce, tomato paste, and a combination of spices. Tofu and walnuts are a good and excellent source of protein, respectively (3 oz of firm tofu offers 8 g of protein, while1 cup of walnuts offers 15.2 g). And walnuts offer omega-3 polyunsaturated fatty acids, according to areview published in June 2016 in Critical Reviews in Food Science and Nutrition. Omega-3 fatty acids provide anti-inflammatory benefits that may play a role in disease prevention, according to a past review, though more studies are needed.
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Nutrition per serving (1 taco): 325 calories, 14.9g fat (2.6g saturated fat), 10.1g protein, 42.2g carbohydrates, 10.7g fiber, 3.7g sugar, 483mg sodium
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Mango Lime Quinoa Tacos
These spicy, tangy tacos from Simply Quinoa combine diced mango, lime juice, spices, and quinoa, a seed commonly used as a grain that offers 8 g of protein per cooked cup cooked, according to theUSDA. Quinoa also has a low glycemic index, and contains nutrients including magnesium, potassium, and iron, per theGrains & Legumes Nutrition Council. Don’t skimp on the mangoes, either: These nutritious fruits offer antioxidants like beta-carotene and vitamin C, perpast research.
Nutrition per serving (1 taco): 99 calories, 1g fat, 2g protein, 20g carbohydrates, 2g fiber, 3g sugar, 146mg sodium
