Tacos are a popular Mexican dish that typically consist of a corn or flour tortilla filled with proteins like ground beef, chicken, or fish, along with toppings like cheese, lettuce, tomatoes, salsa, and sour cream. While traditional tacos can be high in calories, fat, and sodium, there are several ways to make tacos more nutritious without sacrificing flavor.
Using Leaner Proteins
One easy way to make tacos healthier is to choose leaner cuts of meat like sirloin or tenderloin instead of higher fat options like ground beef. Removing the skin from poultry can also reduce fat and calories. Fish and seafood like tilapia, shrimp, and cod are naturally lower in fat than red meat and poultry. For vegetarians and vegans, beans, lentils, tofu, tempeh, and seitan can provide plenty of protein in tacos without all the saturated fat.
Substituting Lower Calorie Fillings
In addition to leaner meats, there are many lower calorie alternatives that can be used as taco fillings. Vegetables like grilled zucchini, eggplant, mushrooms, and peppers add volume and nutrients without adding many calories. You can also use plain Greek yogurt in place of sour cream or cheese for a protein and calcium boost with less fat and calories. Avocado is another healthy swap for cheese and sour cream.
Choosing Healthier Taco Shell Options
Traditional tacos are made with corn or flour tortillas, but you can opt for whole grain or lower carb alternatives to cut back on calories. Lettuce leaves make crisp, low calorie taco shells. You can also use corn tortillas instead of flour to reduce carbs and calories. Grilling tortillas before filling them can help reduce fat absorption as well.
Watching Portion Sizes
Even when you choose lean fillings and healthy shells, it’s important to keep an eye on portion sizes. Try limiting yourself to 1-2 tacos per meal and watch your topping amounts. Measure out a tablespoon of cheese instead of layering it on. Stick to a couple tablespoons of avocado or Greek yogurt instead of dolloping on sour cream. Pile on the veggie toppings while going easy on fatty meats and cheese.
Making Healthy Salsa and Toppings
Flavorful salsa and toppings can make tacos tasty without adding many calories. Make your own salsa with diced tomatoes, onions, jalapenos, and cilantro. Top with chopped radish, cabbage, fresh cilantro, and squeeze of lime rather than relying on heavy pre-made salsas, sauces, and sour cream. Other light topping ideas include sliced avocado, Greek yogurt, hot sauce, and freshly squeezed lime juice.
Baking Instead of Frying
Frying tortillas adds a lot of unnecessary fat and calories. For a healthier cooking method, lightly coat tortillas with cooking spray and bake until crisp. You can also pan-fry meats and vegetables in a non-stick skillet instead of soaking in oil. If you do want to pan-fry, use the least amount of oil possible.
Choosing Healthy Cooking Methods for Fillings
Grilling, broiling, baking, and poaching are all healthier cooking methods for taco fillings than frying. Remove visible fat from meats and poultry before cooking. Cook veggies with a splash of broth or water instead of oil. Make sure to drain off any excess fat after browning meats.
Using Healthy Seasonings
Skip the fatty sauce and season your tacos with fresh herbs, spices, garlic, citrus juice, peppers, and other low cal flavor boosters. Cumin, chili powder, oregano, and paprika can all add lots of flavor without extra calories. Sprinkle on some red pepper flakes or a dash of hot sauce for a spicy kick.
Trying Turkey or Salmon Tacos for a Lighter Option
Ground turkey is a leaner alternative to ground beef. Salmon is packed with healthy fats and protein. Lettuce-wrapped turkey or salmon tacos piled with veggies are lighter options than beef tacos in flour tortillas loaded with cheese. You can also mix half lean ground turkey with half lean ground beef for a lighter take on classic ground beef tacos.
Adding More Veggies
Don’t skimp on the veggie toppings! Onions, tomatoes, lettuce, cabbage, radishes, peppers, and cilantro all add nutrients, fiber, and volume without packing on calories. Load up your tacos with as many fresh veggies as you can fit for maximum nutrition.
Making Your Own Healthy Taco Seasoning
Instead of using store-bought packets of taco seasoning that can be high in sodium, make your own. Combine cumin, chili powder, paprika, garlic powder, onion powder, oregano, and just a little salt for flavorful seasoning without excess sodium.
Choosing Whole Grain Tortillas
Opt for whole wheat or other whole grain tortillas instead of white flour versions to increase the fiber and nutrients. You can even find versions made with spinach, avocado, or other veggie flours for an extra nutrition boost.
Adding Beans and Legumes
Beans like black or pinto beans add fiber, protein, and nutrients to tacos. Other legumes like lentils can also be used as healthy taco fillings. Try substituting half the ground beef with lentils for a dish that’s lower in calories and saturated fat.
Sticking to Healthier Taco Night Sides
Aside from the tacos themselves, rounding out your meal with healthy sides and avoiding calorie bombs can keep your taco dinner light. Stick to corn tortilla chips and salsa, skip fatty rice and beans, and pass on sugary drinks. Enjoy tacos with a side salad or sliced veggies instead.
Using Plain Greek Yogurt Instead of Sour Cream
Topping tacos with sour cream piles on the calories and fat. For a healthier option with the same creamy texture, use plain nonfat Greek yogurt instead. Mix in a little lime juice and cilantro to mimic the tangy flavor of sour cream.
Conclusion
With a few simple ingredient swaps and smart preparation methods, traditional tacos can easily be made healthier without losing the delicious flavor. Focus on lean proteins, whole grain tortillas, lots of fresh veggies, and healthy cooking techniques. Portion control and lighter sides and toppings also keep tacos from becoming a calorie bomb. Tacos don’t have to derail healthy eating goals when you make smart adjustments.