Are Tacos Healthy? Yes, and These 4 Recipes Prove It

Taste of Home

Are Tacos Healthy?

When a food has a dedicated day-of-the-week hashtag, you know that food is “hot.” You definitely can’t scroll through Instagram or TikTok on a #tacotuesday without seeing oodles of tagged taco posts.

Tacos may be going through a revival today, but traditional tacos date back hundreds of years ago in Mexico. They arrived in the U.S. around the early 20^th century. The first Taco Bell opened in California in 1962. Sustainability-focused Chipotle came along in 1993. The taco—in all of its tastebud-pleasing forms—has been a rising star since.

It’s easy to understand tacos’ popularity. They’re relatively simple to fix, fun to eat (no utensils required), and they (usually) taste great. But are they good for you?

Here’s what makes a taco more or less healthy, how to create a balanced taco, and some healthy taco recipes to try, according to registered dietitians.

(Related: 24 Plant-Based Dinner Recipes to Make in Quarantine and Beyond)

Photo Credit: California Walnuts

What goes into a taco?

A taco basically has three components—tortilla (traditionally either corn or flour), filling (plant-based or animal-based), and topping (garnish)—plus an optional sauce, salsa, or squirt of lime juice. But perhaps it’s best to think of a taco more simply. “Anything can go in a taco,” says registered dietitian nutritionist Malena Perdomo, founder of Malena Nutricion and a certified diabetes educator.

Registered dietitian nutritionist Christy Wilson, owner of Christy Wilson Nutrition, LLC, and nutrition counselor at University of Arizona’s Campus Health Service, agrees adding, “A taco is really a blank canvas!”

Yes, they’re quite versatile, with an infinite number of savoury ways to stuff its handheld tortilla or shell. Popular options include pork (carnitas or al pastor), eggs (migas), tofu (sofritas), fried fish, and jackfruit. Sweet fruit tacos are a thing, too. Mix and match them. Give them worldly inspiration. And eat them any time. Yes, that includes breakfast or dessert tacos.

(Related: Plant-Based Protein to Add More to Your Diet)

How to make good-for-you tacos

So, are tacos healthy? Well, they certainly can be. Tacos are a relatively healthy food to start.

But some folks overload their tortillas with rich fixings, like cheese and sour cream. Others may chow down on one too many tacos in a drunken stupor. But there are plenty of ways to keep them healthful and enjoyable.

(Related: Silent Signs You Could Be Eating Too Much Protein)

Image: Getty Images/Thehealthy.com

Choose the tortillas right for you

There are no precise rules here. Traditionally, tacos feature corn tortillas, not the fried kind. But pick tortillas based on what pairs best with your chosen fillings, eating style, or taste preferences. While there are nutritional benefits to conventional flour and corn tortillas, corn is generally the healthier pick. “Usually, corn tortillas have a lower carbohydrate count than flour tortillas,” says Perdomo. If choosing flour tortillas, “go with more fibre and look for whole-wheat or multi-grain flour tortillas,” she adds.

In addition to yellow or white corn, look for blue corn tortillas (or taco shells) for bonus antioxidants from anthocyanin. While soft tortillas are considered healthier, it’s fine to use crispy fried taco shells occasionally, too. If you’re on the lookout for grain-free or other tortilla alternatives, you’ll find them made with chickpeas, cassava, cactus, cauliflower, coconut, almonds, sweet potato, and more. Egg white tortillas are a thing, too.

Or skip the tortilla altogether and use large leafy greens, like collard greens, in its place if you need to be carb conscious—or you’re just a fan of greens.

(Related: How to Ditch the Diet Mentality and Be Healthier)

Select a nutritious taco filling

Taco filling is typically protein-rich. But it doesn’t need to be beefy. Healthful protein picks include beans, tempeh, tofu, seitan, salmon, shrimp, eggs, and chopped nuts. All of which are delicious when well-seasoned and prepared with healthful oils.

If you’re more of a carnivore, think lean-ish, such as grilled, roasted, or broiled skinless chicken (breast or thigh), fish, shellfish, or pork. Pan-blackened salmon and charred octopus are taste winners.

Plant-based taco fillings can be hearty, scrumptious, and satisfying, too. Hello, beans! If you embrace convenience, consider Adda Veggie Chipotle Adobo Protein Mix. Vegetarian taco fillings don’t need to be protein-packed. Try carnitas-style shredded jackfruit; grilled or sautéed mushrooms, poblano peppers, or corn; and roasted butternut squash, cauliflower florets, or Brussels sprouts.

For a complete meal, pair carb-rich tacos with protein-friendly sides, like bean salad or vegetarian refried beans. Note that some nutritious fillings may have added sugars to balance spiciness, such as in sofritas, which is spicy adobo braised shredded tofu, or carnitas, which is slow-cooked pulled pork.

(Related: 6 Types of Beans to Meet Your Protein Needs)

Photo Credit: Shutterstock

Consider using taco seasonings or sauces

Be sure your healthful taco filling of choice is flavourful. No one wants a bland taco. “Seasonings like chile powder, ground pepper, garlic powder, and Mexican oregano are excellent ways to keep the flavour high and the calories low,” Wilson says. “Also, citrus juice-based marinades made with a combo of orange and lime juices, garlic, and cilantro are perfect for cuts of meat like skirt steak or flank.”

For elevated, just-right flavours and cooking ease, you can use pre-made sauces and seasoning mixes. Check ingredient lists to be sure they’re additive-free. Or try my no-added-salt DIY taco seasoning recipe: 1 tablespoon chili powder, 1 teaspoon each ground cumin and black pepper, 1/4 teaspoon each paprika, garlic powder, onion powder, and dried oregano. Then add salt to your recipe to taste, if needed.

(Related: What Is the Healthiest Salt?)

Alexander Spatari/Getty Images

Pick toppings with good-for-you nutrients

No matter whether your taco filling is traditional to experimental, aim to pile on produce toppings. The more variety you choose, the more variety of health-protective nutrients, tastes, textures, and colours you’ll get. It’s that simple.

Pile on these veggie topping picks: tomatoes or tomato salsa, onions or pickled red onions, radishes, roasted cauliflower, shredded lettuce or cabbage, jalapeno peppers, roasted poblano peppers, grilled corn or corn salsa, and fresh cilantro.

As a fruit, avocado or guac counts too, while offering luxuriousness, plus eye-protective lutein and zeaxanthin. If going for a soft taco, a crunchy topping can kick up delight. Sprinkle on pepitas (pumpkin seeds) for a satiating double whammy of fibre and plant protein.

(Related: 6 High-Protein Plant-Based Meals This Nutritionist Loves)

Alyssa Ball

Say “yes” to salsa

Pick any salsa you like. Or go DIY. “Salsas, especially homemade tomato salsas, are made entirely of vegetables and are a delicious way to get in dietary fibre and important vitamins and minerals including, vitamin C, beta carotene, and potassium,” says Wilson. You’ll get a punch of the antioxidant-packed lycopene, too, especially if using canned tomatoes.

Fruit salsa or fruit pico de gallo can provide naturally sweet contrast to spicier fillings. Think mango, peach, or pineapple–they’ll provide immune-friendly vitamin C.

(Related: Raw vs. Cooked: How to Get the Most Out of Your Vegetables)

Build-in balance

While tacos can be overstuffed with meats, cheeses, and ladlefuls of sour cream, they can just as easily offer a perfect opportunity to get more veggies. “Most tacos recipes are truly amazing as they are,” says Perdomo. But she suggests that you can punch up fibre, phytochemicals, vitamins, and minerals by “adding more vegetables to your tacos.” Go for a colourful array.

If you’re a meat-eater, think ratio. Keep the meat-to-veggie ratio in favor of vegetables “to keep the calories lower in each taco,” says Wilson. Or go partially meatless. “On that order of three tacos, choose two with meat or fish and one with beans and all the veggie fixings,” she adds.

“If I add meat to my tacos, it’s usually a small amount, maybe about 1 to 1 1/2 ounces per taco,” shares registered dietitian nutritionist Sara Haas, a consultant culinary nutritionist and author of Taco! Taco! Taco!. “That’s so I can leave plenty of room for the vegetables and fresh salsas.”

photo credit: shutterstock

Tacos and a healthy weight

While tacos are not technically a “diet food,” they can absolutely be part of a nutrient-rich eating repertoire for losing or maintaining weight. “I think the reputation of tacos is that they’re high in fat,” Wilson says. “That is a stereotype that needs to be squashed because the truth is, you can create a balanced, nutritious meal that features tacos anytime!”

(Related: Outdated Ideas About How to Maintain a Healthy Weight)

Photo Credit: Shutterstock

Focus mainly on quality

Many nutrition experts suggest that avoidance isn’t necessary. Though the nutritional quality of your taco filling matters. Haas recommends balance and thinks all ingredients can fit. Perhaps a shift in focus is all that’s necessary. “There are so many fresh and yummy toppings that go on tacos, so focus on those instead of all of the meat,” Haas says.

Wilson suggests choosing a soft versus a fried tortilla shell, and keeping portions of add-ins like sour cream, Mexican crema, and shredded cheese “low-to-moderate size.”

And about popular pan-fried birria tacos … it’s probably best to consider those a special occasion meal, not a daily snack.

(Related: Signs You Should Be Eating More Carbs)

Kiian Oksana/Shutterstock

Right-size your tortilla

Tacos are inherently a perfectly portioned food. But some tortillas for tacos can be 6 inches in diameter are larger. To right-size your portion, aim for tortillas that are 5-inches or less. “Big enough (or rather, small enough) to fit in your hand,” says Wilson.

(Related: What Healthy Food Portions Look Like)

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Change your mindset

Think of tacos as nourishing, not negative. “To me, (tacos) are the perfect vessel for delivering satisfying, nourishing food in a simple way,” says Haas. “I personally love filling mine with a bunch of grilled veggies, black beans, and salsa—it’s an easy meal that doesn’t require a recipe.”

(Related: 37 Secrets Nutritionists Won’t Tell You for Free)

photo credit:shutterstock

Personalizing tacos for your eating style

Since tacos can be made your own way, they fit into practically any eating style.

“There are literally thousands of ways to customize them—whether it’s to create a certain flavour profile or to manage a disease state,” says Haas.

Try these simple ideas to match your eating style:

• Plant-based: Try roasted chickpeas or cauliflower, jackfruit carnitas, nopalitos, or slow-cooked beans or lentils for a satisfying filling.
• Flexitarian: If you don’t want to go “cold turkey,” do “The Blend” by sautéing half finely chopped mushrooms and half lean ground beef or pork to cut down on overall meat consumption.
• Gluten-free: Corn tortillas are naturally gluten free. Look for one of the many grain-free alternatives, too.
• Carb or calorie-conscious: Go for a leafy green as your “tortilla.” Or skip the tortilla and enjoy your toppings on a leafy salad dressed with salsa verde, lime juice, and olive oil.
• High performance: Wrap each taco with two tortillas.

(Related: 3 of Our Favourite Plant-Based Meals From the New “Oh She Glows” Cookbook)

Image Credit: Pexels

Tips for making healthy tacos crave-worthy

You’ve grabbed a healthy taco. That’s terrific. But if it isn’t tasty, that’s not so terrific. To boost scrumptiousness, try these tips:

• Don’t serve cold tortillas. “Warm tortillas are number one,” says Perdomo. She advises: “Use a cast-iron pan or ‘comal’ to warm tortillas.” (She also loves to grill tortillas or pan-fry them with a sauce.)
• Spice ’em up. Tacos don’t need to be “hot,” but do aim for “well-seasoned” for optimal flavour. Hint: Chipotle powder adds smokiness and cumin adds earthiness.
• Super-charge flavour by making your own tomato-based salsa. Go beyond tomatoes, too. “It’s fun to try out green salsa made with tomatillos … and fruit-based salsas that are sweeter and made with mango or pineapple—they’re great especially with chicken, shrimp, and fish tacos,” Wilson says. Try a fish taco recipe with a corn salsa or a berry salsa, too.
• “Always add guacamole,” says Haas, “because it’s perfection.”
• Finish with freshness, like cilantro or a squirt of lime, to boost aroma. Lime juice balances tastes, too.

Taste of Home

Taco recipes you’ll love

Indulge in these scrumptious, dietitian-recommended taco recipes. (Two are plant based and two feature chicken.)

Plant-based baby bella, poblano, and corn tacos

Courtesy of Jackie Newgent, RDN, CDN

Serves: 1

Ingredients:

Veggie Taco Filling

• 1 tablespoon avocado or sunflower oil
• 1 large (4-ounce/115-gram) poblano pepper, cut into short thin strips
• 1/3 cup (50 grams) fresh or thawed frozen organic corn, patted dry
• 1 1/2 cups (115 grams) sliced baby bella mushrooms
• 1/4 teaspoon chipotle powder
• 1/4 teaspoon ground cumin
• 1/4 teaspoon sea salt, or to taste
• Juice of 1/2 lime (1 tablespoon), or to taste

Tacos

• 3 small (about 5-inch) soft tortillas of choice, warmed or lightly grilled
• 2 tablespoons Vegan Chipotle Crema or vegan sour cream
• 3 tablespoons Simple Guacamole or guacamole of choice
• 3 or 4 tri-colour grape or cherry tomatoes, sliced
• 2 tablespoons fresh cilantro leaves or several small sprigs

Instructions:

1. Fully heat the oil in a large cast iron or another stick-resistant skillet over medium-high. Add the poblano and corn and sauté until lightly browned and corn begins to crackle and pop, about 4 minutes. Remove 1 tablespoon of the corn to use for garnish.
2. Add the baby bellas to the veggie mixture in the skillet and sauté until the baby bellas are fully softened and the mixture is browned, about 5 minutes more. Add the chili powder, cumin, salt, and lime juice, to taste.
3. Stuff tortillas with the veggie taco filling, crema, guacamole, tomatoes, reserved corn garnish, and cilantro, and serve. (Pro-tip: Enjoy with a quick-to-fix bean salad or vegetarian refried beans on the side.)

Cumin chickpea tacos

Courtesy Sara Haas, RDN, LDN

Serves: 8

Ingredients:

For the salsa

• 1 pound tomatillos, husks removed and washed
• 1 cup coarsely chopped white onion
• 2 garlic cloves, skins removed
• 2 teaspoons extra virgin olive oil
• 1/2 lime, juiced
• 1/4 cup fresh cilantro
• kosher salt, to taste

For the chickpeas

• 1 (15 1/2 ounce) can chickpeas, drained, rinsed and patted dry
• 1 tablespoon extra-virgin olive oil
• 1 teaspoon ground cumin
• 1/4 teaspoon kosher salt
• 1 teaspoon lime juice

For the slaw

• 1/4 cup plain Greek yogurt
• zest and juice of 1 lime
• 1/4 teaspoon kosher salt
• 1/2 small head purple cabbage, thinly sliced
• 1 jalapeño, thinly sliced

For the tacos:

• 16 corn tortillas (4- to 6-inch)

Instructions:

For the salsa

1. Preheat the broiler.
2. Line a sheet pan with foil and coat with non-stick cooking spray.
3. Quarter the tomatillos and add them to a bowl along with the onion, garlic, and olive oil. Toss to coat. Pour mixture out onto prepared baking sheet.
4. Broil 4 minutes, stir, then broil 2 more minutes. Stir again and broil an additional 2 minutes or until tomatillos and onion are blistered and browned.
5. Remove and cool slightly before transferring to a blender or the bowl of a food processor. Add the jalapeño, lime juice, and cilantro and puree until smooth. Season with salt to taste, if desired.

For the chickpeas

1. Set a large, non-stick pan over medium-high heat. Add the chickpeas and cook, stirring often, until toasted, about 2 to 3 minutes. Add the cumin, and cook 1 more minute.
2. Remove from heat and stir in the salt and lime juice.

(Note: Chickpeas can also be roasted – Preheat the oven to 400 degrees F and line a baking sheet with foil. Spray with non-stick cooking spray. Toss the chickpeas with the oil, cumin, and salt and bake for 15 to 20 minutes, stirring once halfway through cooking time.)

For the cabbage slaw

1. Combine the yogurt, lime juice and zest and salt in the bottom of a mixing bowl.
2. Add the cabbage and jalapeño and toss to combine.

To make the tacos

1. Portion chickpeas onto tortillas, then top with salsa and cabbage slaw.
2. Serve.

Instant pot easy chicken tacos

Courtesy Malena Perdomo, MS, RDN, CDE

Serves: 4

Ingredients:

• 2 pounds skinless chicken breasts
• 1 tablespoon chili powder
• 1 teaspoon ground annatto
• 1 teaspoon garlic powder
• 1 teaspoon ground cumin
• 1 teaspoon dried oregano
• 1 teaspoon fine sea salt
• 1 fresh lime juice
• 2 garlic cloves, minced
• 1 bunch fresh cilantro leaves, chopped
• 1 tablespoon canola oil

Instructions:

1. Combine all spices, lime juice, minced garlic, and cilantro in a bowl.
2. Rub chicken with the spice mixtures, mix well and marinate for 30 minutes in the refrigerator.
3. Turn the pressure cooker on and select sauté on high. Warm oil and sauté chicken on both sides for 5 minutes on each side. Close and lock the lid. Select to pressure cook on high for 18 minutes.
4. When pressure cooker beeps, let it set to warm to release the pressure naturally.
5. Prepare your tacos ingredients. Release the pressure and when the valve drops open the lid carefully. Combine chicken with the juice and serve. Enjoy with delicious tortillas and all the fixings.

Slow-cooked shredded chicken tacos

Courtesy Christy Wilson, RD

Makes: 16 to 18 tacos

Ingredients:

For slow cooked chicken

• 1/2 cup yellow onion, chopped
• 1 large garlic clove, diced
• 1 medium carrot, shredded
• 1 rib celery, sliced
• 5 medium mushrooms, chopped
• 2 1/2 pounds organic chicken thighs
• 1/4 teaspoon paprika
• 1/2 teaspoon whole dried Mexican oregano, smashed between your palms
• 1/2 teaspoon ground cumin
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder
• 1/4 teaspoon salt
• 1/4 teaspoon ground black pepper
• 1 can (14.5 ounce) diced tomatoes, drained
• 1/2 cup chicken broth
• 1/4 cup torn cilantro leaves

Topping for tacos:

• chopped cilantro
• diced tomato
• shredded cheddar cheese
• diced avocado or guacamole
• freshly squeezed lime juice

Instructions:

1. Cut all vegetables and add to slow cooker. Season chicken with all dry seasonings listed (from paprika to ground black pepper).
2. Lay chicken on top of the vegetables and pour tomatoes, chicken broth and cilantro over the meat and vegetables.
3. Cover and cook on low heat setting for eight hours.
4. Once chicken is cooked, transfer a few pieces of meat and 1/4 to 1/2 cup broth out of the slow cooker into a large bowl. With two forks, shred the meat. Continue adding chicken and some broth to the bowl until all meat is shredded. Either transfer meat back into the cooker to keep it warm, or keep it in a separate bowl for easy taco assembly.

To assemble tacos

To warm corn tortillas do one of the following:

• Over a cast iron griddle (a comal or placa), warm corn tortillas individually
• Stack four to six corn tortillas wrapped in foil in a 250 degree Fahrenheit oven for 10-15 minutes
• Stack four to six corn tortillas wrapped inside a damp cloth towel and heat in the microwave for 30 seconds

1. Down a tortilla and fill with about 1/4 cup shredded slow cooked chicken, two teaspoons of slow cooked vegetables, one teaspoon of cilantro, a tablespoon of diced tomato, one tablespoon of shredded cheese, diced avocado and juice from 1/2 a key lime.

Looking for the perfect healthy summer appetizer? Check out these fresh rolls with green curry sauce