Saturday, May 14, 2022
HomeHealthy FoodTaco Salad {Fresh and Filling} – WellPlated.com

Taco Salad {Fresh and Filling} – WellPlated.com

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This healthy Taco Salad recipe is everything you love about taco night, transformed into a wholesome package you can feel great devouring for nutritious lunches and dinners.

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From the lean ground turkey, to the Southwest spices, to all of the best taco fixin’s, this Mexican-inspired recipe has it all.

Adios wimpy salads.

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This is a taco salad recipe that satisfies.

  • It’s high in protein and fiber packs a wide array of taco toppings like cheese, avocado, corn, and beans.
  • This wholesome salad is a classic taco done lighter so you can enjoy it more often.
  • In addition to its nutritious ingredient lineup and incredible flavor, the components of this healthy taco salad lasts well in the refrigerator, making it ideal for meal prep.
  • It’s also far easier to eat than regular tacos. Who has time for shells? Just toss everything into a bowl and you’re ready to chow down!

Have you ever asked yourself if taco salad can be healthy?

This taco salad shouts a resounding YES!

An easy ground turkey taco salad with corn, black beans, cheese, and avocado

Restaurant vs Homemade Taco Salad

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Despite their perception as being “healthy” options, restaurant taco salads are deceptively unhealthy. Most restaurant versions:

  • Are doused in heavy, high-calorie dressings
  • Contain a scant number of wholesome vegetables
  • Overdo it on the high-fat toppings like sour cream and cheese
  • Are often served in a deep-fried taco shell (delicious but dangerous).

Making your own taco salad at home means that you can control the ingredients and portions to make it as wholesome as you choose.

5 Star Review

“Love this taco salad! The seasoning is low in salt which I was looking for and so yummy and super easy to make for a busy mama!!”

— Whitney —

How to Make Taco Salad

Whether you’re looking to add more healthy recipes to your repertoire or just love tacos (or both!), this healthy taco salad will quickly become a favorite.


The Ingredients

  • Flour Tortillas. One of the secrets to making a really great taco salad is adding crunch. In place of fried chips, I use oven-baked strips of tortillas. It only takes a few minutes to toss the tortilla strips into the oven, and the texture they add is completely worth the small effort.

Dietary Note

If you’d like to keep the salad gluten free, you can cut and bake corn tortillas instead of flour. Additionally, if you’re trying to really limit your carbs, you can omit the tortilla strips or opt for a low-carb tortilla.

  • Spices. Skip the taco seasoning packets, which are usually high in sodium. Instead, combine salt, pepper, chili powder, cumin, and garlic powder to season the ground turkey meat.
  • Ground Turkey. To create a lower-calorie taco salad recipe that still packs restaurant-worthy satisfaction, I used ground turkey. It’s equally as delicious here as ground beef!

Substitution Tip

Other healthy protein swaps include ground chicken or plant-based meat crumbles if you’d like to make a vegan or vegetarian taco salad.

  • Romaine Lettuce. The crisp and fresh base for our salad. Romaine lettuce is high in minerals and low in calories, making it ideal for this slimmed-down salad.
  • Black Beans. I love adding black beans to this salad for protein and fiber. (My Instant Pot Black Beans would be perfect here; canned work too of course.)

Substitution Tip

A can of low-sodium pinto beans could be swapped for the black beans if you prefer their taste and texture.

  • Corn. I used convenient canned Mexican-style corn and loved the additional flavors it added to the salad.
  • Tomatoes. A handful of cherry tomatoes added delicious bursts of flavor.
  • Avocado. The creamy, nutrient-packed ingredient that we all love! Avocado adds oodles of vitamins and omega-3 fatty acids.
  • Cilantro + Green Onions. For a bit of bite and added flavor.

Market Swap

I love healthy taco salads because they are endlessly versatile. Feel free to change up the topping with the seasons and toss in whatever you enjoy and have easy access to.

Fresh corn, sweet peppers, roasted sweet potatoes, sliced jicama, or other seasonal greens would also be fine additions or substitutions.

  • Cheddar Cheese. I went lighter on the cheese quantity, so using an extra-sharp cheddar helps make sure you can still taste it in every bite.
  • Greek Yogurt + Salsa. So simple but so delish! To make the BEST healthy taco salad dressing, simply mix together your favorite salsa with plain nonfat Greek yogurt.

Additional Toppings

Anything you love on your tacos is fair game!

  • My favorite toppings are tortilla strips and additional avocado, or jalapeño.
  • To mix it up, try chopped red onion (or better yet, Pickled Onions), queso fresco, Homemade Guacamole, or toasted pumpkin seeds.
Ingredients for making the very best taco salad recipe

The Directions

  1. Bake the tortilla strips.
  2. Brown the turkey with the spices. Stir together dressing ingredients.
  3. Place the romaine in a serving bowl, add the salad ingredients, and top with the dressing. Toss to combine, sprinkle with tortilla strips, and serve. ENJOY!

Storage Tips

  • To Store. Once assembled and dressed, the salad is best eaten within a few hours of serving. However, the deconstructed elements of this salad may be stored separately in airtight containers for 2-4 days in the fridge.
  • To Reheat. Leftovers of the seasoned ground turkey may be warmed in the microwave, in a covered container, until steaming.
  • To Make Ahead. Chop the veggies and cook the turkey in advance, storing them individually in the refrigerator. You can quickly assemble individual portions and add any other toppings you desire throughout the week.

Meal Prep Tip

If your plan is to prep this salad for lunches throughout the week, I recommend storing the salad in divided meal prep containers and then tossing everything together with the dressing when ready to serve.

Healthy taco salad with avocado and ground turkey drizzled with easy southwest Greek yogurt dressing

Leftover Ideas

The best part about leftover taco salad topping is you can easily change gears and make other dishes like tacos, quesadillas, or game day-worthy nachos.

What to Serve with Taco Salad

Recommended Tools to Make this Recipe

  • Baking Sheets. These are an invaluable tool for your kitchen. I use them to bake up the tortilla strips in this recipe.
  • Measuring Cups. An ideal way to measure AND mix your ingredients for salad dressing, without getting another bowl dirty. Plus, they can go in the microwave and dishwasher.
  • Skillet. For cooking up all of that perfectly seasoned ground turkey.

The Best Knife Set

This Zwilling 19-piece knife set is made with quality, laser-cut steel and ergonomic handles. I’ve never wished for a different knife set.

Skinny Taco Salad with ground turkey, black beans, veggies, and Greek yogurt salsa dressing. Tastes AMAZING, easy to make, and low carb. Perfect for fast, healthy lunches, weeknight dinners, and meal prep! Recipe at wellplated.com | @wellplated

Did you make this recipe?

Let me know what you thought!

Leave a rating below in the comments and let me know how you liked the recipe.

So pour yourself a Skinny Margarita because tonight is taco (salad) night!

Frequently Asked Questions

Is Taco Salad Low Carb?

It can be. If you’d like to minimize your carbohydrates and still enjoy a filling, healthy taco salad I would suggest omitting or limiting the crispy tortilla strips, black beans to knock off the most carbs from this recipe.

Is Taco Salad Cold or Hot?

Typically the greens, vegetables, and other toppings are served cold. However, most taco salad recipes, including this one, will serve the meat warm over top of the salad.

Is Taco Salad Gluten Free?

It can be. To make this a gluten-free taco salad, opt for corn tortillas rather than flour tortillas (or skip them entirely). If you are especially sensitive to gluten check your labels to ensure all ingredients were processed in a gluten free certified facility to avoid cross-contamination.

For the taco salad:

  • 2 fajita-size flour tortillas (or swap for corn tortillas to make gluten free)
  • 2 teaspoons extra-virgin olive oil divided
  • 3/4 teaspoon kosher salt divided
  • 1/2 teaspoon black pepper divided
  • 1 pound 93% lean ground turkey
  • 1 tablespoon chili powder
  • 1 teaspoon ground cumin
  • 1/2 teaspoon garlic powder
  • 1 head romaine lettuce roughly chopped
  • 1 can reduced-sodium black beans (15 ounces), rinsed and drained
  • 1 can Mexican-style corn (11 ounces), drained
  • 2 cups cherry tomatoes halved
  • 1 medium ripe avocado peeled, pitted, and diced
  • 1 cup loosely packed cilantro leaves chopped
  • 1/2  cup reduced-fat sharp cheddar cheese shredded
  • 1/4 cup green onions thinly sliced

For the salsa yogurt dressing:

  • 1/4 cup salsa (store-bought or homemade)
  • 1/4 cup nonfat plain Greek yogurt

  • Place a rack in the center of your oven, and preheat the oven to 425 degrees F. Coat a large rimmed baking sheet with nonstick spray.

  • Stack the tortillas and cut them in half, then slice each half into 1/2-inch strips. Scatter the strips in the middle of the prepared baking sheet. Drizzle with 1 teaspoon olive oil, then sprinkle with 1/4 teaspoon salt and 1/4 teaspoon pepper. Toss to coat, then spread them into a single layer.

  • Bake until golden brown and crisp, about 8 minutes, turning halfway through. Set aside to cool.

  • Meanwhile, in a large, nonstick skillet, heat the remaining 1 teaspoon olive oil over medium-high. Add the turkey, chili powder, cumin, garlic powder, and remaining 1/2 teaspoon salt and 1/4 teaspoon pepper. Break up the meat and stir with a spoon until it is cooked through; about 5 minutes.

  • In a small bowl, stir together the salsa and Greek yogurt to make the dressing.

  • Place the romaine in a large serving bowl. Top with 1/4 cup of the salsa-yogurt mixture, the turkey, black beans, corn, tomatoes, avocado, cilantro, cheese, and green onions. Toss lightly to combine, then sprinkle the tortilla strips over the top. Serve immediately with remaining salsa-yogurt dressing as desired.

  • GLUTEN FREE OPTION: To make the recipe gluten free, swap corn tortillas in place of the flour tortillas. Check the baking time a few minutes early, as the corn tortillas may crisp more quickly.
  • MAKE AHEAD: Store the cooked ground turkey in the refrigerator for up to 4 days, the corn and black beans in a separate container for up to 4 days, the dressing in a container for up to 4 days, and the chopped tomatoes in a container for up to 3 days. Washed, chopped lettuce can also be stored in the crisper drawer for 2 to 3 days. Warm the turkey and assemble the salad just before serving.
  • TO STORE: Once assembled and dressed, the salad is best eaten within a few hours of serving. However, the deconstructed elements of this salad may be stored separately in airtight containers for 2-4 days in the fridge.

Serving: 1(of 4) without dressingCalories: 596kcalCarbohydrates: 65gProtein: 40gFat: 23gSaturated Fat: 5gPolyunsaturated Fat: 5gMonounsaturated Fat: 11gTrans Fat: 1gCholesterol: 87mgPotassium: 1699mgFiber: 18gSugar: 9gVitamin A: 15204IUVitamin C: 42mgCalcium: 236mgIron: 8mg

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