This quick and simple Healthy Taco Salad features seasoned ground turkey, crisp vegetables, and all your favorite toppings to enhance the flavor! Ideal for hectic weeknights, meal prepping, or serving guests!
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I’m always searching for quick weeknight dinners, which is why our family adores these taco salads! Filled with lean protein, fresh produce, and healthy fats, this meal is satisfying and flavorful. We enjoy prepping this ahead of time and eating it throughout the week, but this nutritious taco salad is also a massive hit when entertaining! If you’re seeking healthier Mexican cuisine, this dish is the answer!
Reasons to Love This
- Fast and simple – although this salad has many components, you can effortlessly whip it up in under 30 minutes!
- Nourishing – crafted with lean ground turkey, healthy fats, and fresh ingredients that will keep you full and content.
- Adjustable – you can easily personalize this salad with your preferred toppings or alternate proteins.
- Perfect for meal prepping – keep components stored separately in the fridge and assemble right before you’re ready to eat.
Ingredients for Taco Salad
- ground turkey – I utilized 93% lean ground turkey; you can opt for an even leaner option, but it may result in dryer meat with less flavor. Ground chicken, lean ground beef, or pork are also acceptable alternatives.
- lettuce – Crisp romaine lettuce is what I used in this dish. Feel free to substitute with iceberg lettuce, spinach, kale, or whichever type of crunchy lettuce you prefer.
- veggies – you’ll need grape or cherry tomatoes, fresh corn, avocado, yellow or red onion, and green onions.
- black beans – canned black beans not only add heartiness and fill you up, but they are also excellent sources of fiber and potassium. Pinto beans or kidney beans are also options, or you can omit the beans altogether.
- salsa – use your preferred salsa whether it’s store-bought or homemade. Consider trying my fresh pico de gallo or the best ever salsa recipe.
- limes – you’ll require the juice of half a lime, which imparts a nice fresh, tangy flavor that really livens up the salad. Be sure to use a fresh lime since bottled juice may taste bitter.
- taco seasoning – a store-bought taco seasoning packet works well, or you can use my homemade blend with chili powder, cumin, paprika, garlic powder, onion powder, and oregano.
- cilantro – I’m fond of the taste of cilantro, so I tend to use a lot. If you’re not a fan, substitute with chopped parsley or even basil.
- cotija cheese – I enjoy adding some cheese, but feel free to leave it out if you’re avoiding dairy. You could also replace cotija with shredded Mexican cheese or cheddar.
- salt + pepper – essential for seasoning the ground turkey.
A useful tip is that 2 1/2 tablespoons of homemade taco seasoning equates to one seasoning packet. I strongly recommend homemade seasoning for the best flavor, though you’re free to use what you have on hand.
Steps to Prepare Healthy Taco Salad
- Prepare the vegetables. Simply wash and chop the romaine lettuce, onions, tomatoes, cilantro, and avocado using a sharp knife. Rinse and drain the black beans and set everything aside.
- Brown the turkey. Drizzle olive oil into a large skillet over medium-high heat and add the chopped yellow onion. Sauté until the onion is softened, about 2 to 3 minutes, then incorporate the ground turkey. With a wooden spoon, cook the meat, breaking it into small pieces until it crumbles and browns. Add taco seasoning and keep cooking until the turkey is browned and fully cooked.
- Prepare the remaining filling. Mix in black beans, corn, and salsa, cooking for an additional 5 minutes until heated through. Squeeze in lime juice and season with salt and pepper as needed.
- Assemble the salad. In a large bowl, combine all salad ingredients. Top with the turkey taco mixture, sprinkle cheese, and include your favorite toppings like avocado slices, jalapeños, tortilla strips, guacamole, extra salsa, and cilantro.
How to Create Crunchy Tortilla Crisps
While you can easily buy wonton crisps for this salad, I prefer making my own for greater control over flavor, crunch, and ingredients. They’re fantastic for adding texture to this salad, and I also enjoy them on top of chicken tortilla soup or chili!
- What you need – just some flour or corn tortillas, a bit of olive oil (or avocado oil) spray, salt, and any spices you want to enhance flavor. Some excellent choices are chili powder, garlic powder, smoked paprika, cumin, lime zest, and Tajín.
- How to season – slice the flour tortilla into thin strips (1/4-1/2 inch wide) and place them on a baking sheet or in a bowl. Lightly spray with oil to help the seasoning adhere. Season with your favorites (salt is a MUST!) and toss to coat evenly.
- Make them crunchy – bake the strips in a single layer at 375°F for about 7 to 10 minutes, turning halfway through, until they turn golden and crispy.
Additional Options
The beauty of this salad is its complete versatility! There are countless toppings and variations to enhance it.
- Add more veggies like snap peas, cucumber slices, jalapeños, black olives, shredded zucchini, or even asparagus.
- Change the protein by opting for ground beef, shrimp, salmon, or even ground pork or shredded chicken.
- Go meatless by using tofu (marinate it in dressing for best results!) or omitting the protein entirely.
- Add grains by including brown rice, white rice, cooked quinoa, or even cauliflower rice for added heartiness.
- If you enjoy crunch, replace the wonton crisps with chopped peanuts, crushed tortilla chips, or other nuts for a fun alternative.
- Make it creamy by mixing in guacamole, sour cream, or a dollop of Greek yogurt, or try this delightful creamy avocado ranch dressing!
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Storage and Prep
This simple taco salad recipe will remain fresh for up to 2 to 3 days in the refrigerator when stored in a sealed, airtight container. If storing for later use, I recommend waiting to assemble the salad until right before you’re ready to eat, to keep the lettuce fresh and crispy.
More Mexican-Inspired Dishes
More Nutritious Salads
Hope you enjoy this Healthy Taco Salad! If you love it as much as we do, please leave a ⭐️⭐️⭐️⭐️⭐️ star rating below and don’t forget to tag me on Instagram with the hashtag #eatyourselfskinny!
For the Taco Meat:
For the Salad:
Heat olive oil in a skillet over medium-high heat and add chopped yellow onion. Sauté onion until softened, about 2 to 3 minutes, then incorporate the ground turkey and cook until it begins to crumble and brown. Mix in taco seasoning and continue cooking until the turkey is fully cooked and browned.
Stir in black beans, corn, and salsa, cooking for an additional 5 minutes until everything is heated through. Squeeze lime juice and adjust seasoning with salt and pepper as desired.
In a large bowl, mix all the salad ingredients, then top with the cooked taco meat, sprinkle with cheese, and add your favorite toppings like avocado slices, tortilla strips, guacamole, extra salsa, and cilantro.
Serving: 1/4th of salad | Calories: 466kcal | Carbohydrates: 39g | Protein: 37g | Fat: 24.8g | Saturated Fat: 5.9g | Cholesterol: 90.7mg | Sodium: 410mg | Fiber: 14.4g | Sugar: 7.8g
Nutrition information is automatically calculated, so should only be used as an approximation.
**Nutritious Taco Salad Recipe: A Tasty and Healthy Dining Choice**
Taco salad is a flexible dish that merges the lively tastes of Mexican cuisine with the nutritional advantages of a meal packed with nutrients. This recipe delivers a delightful equilibrium of flavor and nourishment, making it a superb option for anyone wanting a fulfilling meal without sacrificing health.
**Ingredients:**
– **For the Salad:**
– 1 lb (450g) lean ground turkey or beef
– 1 tablespoon olive oil
– 1 packet taco seasoning (or a homemade blend of cumin, paprika, chili powder, garlic powder, onion powder, salt, and pepper)
– 1 can (15 oz) black beans, drained and rinsed
– 1 cup cherry tomatoes, halved
– 1 red bell pepper, diced
– 1 avocado, diced
– 1 cup corn kernels (fresh, canned, or frozen)
– 4 cups mixed greens (romaine, spinach, or kale)
– 1/2 cup shredded cheddar or Monterey Jack cheese
– 1/4 cup chopped fresh cilantro
– Optional: sliced jalapeños, lime wedges, tortilla chips for garnish
– **For the Dressing:**
– 1/2 cup plain Greek yogurt
– 2 tablespoons lime juice
– 1 tablespoon olive oil
– 1 teaspoon honey
– 1 clove garlic, minced
– Salt and pepper to taste
**Instructions:**
1. **Prepare the Protein:**
– In a large skillet, warm olive oil over medium heat. Add ground turkey or beef and cook until browned, breaking it apart with a spoon. Drain any excess fat if needed.
– Mix in taco seasoning and a splash of water. Cook for another 2-3 minutes until the meat is coated evenly and aromatic. Set aside.
2. **Assemble the Salad:**
– In a large salad bowl, mix together the greens, black beans, cherry tomatoes, red bell pepper, avocado, and corn.
– Place the cooked taco meat on top.
3. **Prepare the Dressing:**
– In a small bowl, whisk Greek yogurt, lime juice, olive oil, honey, minced garlic, salt, and pepper until the mixture is smooth.
4. **Combine and Serve:**
– Drizzle the dressing over the salad and gently toss to combine.
– Finish with shredded cheese and chopped cilantro on top.
– Garnish with optional toppings such as sliced jalapeños, lime wedges, and tortilla chips for an extra crunch.
**Nutritional Benefits:**
This taco salad is loaded with nutrients from various ingredients:
– **Lean Protein:** Ground turkey or beef provides essential amino acids crucial for muscle recovery and growth.
– **Fiber:** Black beans and mixed greens contribute to significant fiber content, boosting digestive health and enhancing fullness.
– **Vitamins and Minerals:** Avocado, bell peppers, and tomatoes are abundant in vitamins A, C, and E, as well as potassium and folate.
– **Healthy Fats:** Avocado and olive oil offer heart-healthy monounsaturated fats.
– **Probiotics:** Greek yogurt in the dressing supplies probiotics that promote gut health.
**Conclusion:**
This healthful and nutritious taco salad is not just delicious but also a nutritional powerhouse. It’s an ideal meal for those who wish to savor a flavorful dish while adhering to a balanced diet. Personalize it with your chosen toppings and enjoy a wholesome, fulfilling meal any day of the week.
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