These chicken tacos fill warm corn tortillas with spiced chicken thighs, a quick fresh tomato salsa, avocado and a spoonful of yogurt. They take about 35 minutes, serve 4 (two tacos each), and are easy to adjust for different tastes at the table. Chicken thighs stay juicier than breasts, and a homemade salsa keeps the salt and sugar lower than many jarred versions.
- Serves: 4 (2 tacos each)
- Prep time: 15 minutes
- Cook time: 20 minutes
- Total time: 35 minutes
Ingredients
Spiced chicken
- 600 g (1 lb 5 oz) boneless, skinless chicken thighs
- 1 tablespoon olive oil
- 2 teaspoons chili powder (mild or hot)
- 1 teaspoon ground cumin
- ½ teaspoon salt
Fresh salsa
- 2 ripe tomatoes (about 200 g), finely diced
- ½ small red onion (about 60 g), finely diced
- A small handful of fresh cilantro (coriander), chopped
- Juice of 1 lime
- Optional: ½ jalapeño or green chili, finely chopped
To serve
- 8 small corn tortillas
- 1 ripe avocado, sliced
- 100 g (⅓ cup) plain Greek yogurt or sour cream
- Lime wedges
Method
- Season the chicken: toss the chicken with the oil, chili powder, cumin and salt.
- Cook the chicken: heat a large frying pan or griddle over medium-high heat. Cook the thighs for 5 to 6 minutes on each side, until browned and cooked through. The thickest part should reach 74°C (165°F), the safe temperature in the USDA’s chart.
- Rest and slice: let the chicken rest for 5 minutes, then slice or shred it.
- Make the salsa: mix the tomatoes, onion, cilantro, lime juice and chili, if using. Season with a pinch of salt.
- Warm the tortillas: heat them in a dry pan for 30 seconds on each side, or wrap them in foil and warm them in the oven. Keep them wrapped in a clean towel so they stay soft.
- Assemble: fill each tortilla with chicken, salsa, avocado and a spoonful of yogurt. Serve with lime wedges.
Tips for the best result
- Use thighs. They stay moist and are harder to overcook than breasts.
- Don’t move the chicken too much in the pan, so it browns well.
- Warm the tortillas properly. Cold corn tortillas crack. Two tortillas stacked per taco make them sturdier.
- Make the salsa just before serving so the tomatoes don’t get watery.
Swaps and variations
- Chicken breast: works too, but slice it thinly after cooking and take care not to overcook it.
- Fish tacos: use white fish fillets, cooked for 3 to 4 minutes per side, until opaque and flaking. Fish should reach 63°C (145°F), according to the FDA.
- Vegetarian: use black beans warmed with the same spices, or roasted sweet potato and peppers.
- Flour tortillas: if you prefer them, but corn tortillas are naturally gluten-free.
- Extra crunch: add shredded cabbage or lettuce with a squeeze of lime.
- Lower carb: serve the chicken and salsa in lettuce cups, or as a taco salad.
Nutrition per serving (estimate)
One serving is 2 tacos with all the toppings. These figures were calculated from USDA FoodData Central values for roasted chicken thigh meat, corn tortillas, tomatoes, onion, avocado, nonfat Greek yogurt and the seasonings.
| Nutrient | Per serving |
|---|---|
| Calories | 465 kcal |
| Protein | 38 g |
| Carbohydrate | 32 g |
| Fiber | 7 g |
| Sugars | 3 g |
| Fat | 21 g |
| Saturated fat | 5 g |
| Sodium | 500 mg |
Corn tortillas and avocado provide most of the fiber. The fat is mostly from the chicken thighs and avocado. Using chicken breast lowers the fat, while full-fat sour cream raises it.
Contains: milk (in the yogurt or sour cream). Corn tortillas are usually gluten-free, but check the label if you’re cooking for someone with coeliac disease.
Leftovers and meal prep
The cooked chicken keeps in the fridge for 3 to 4 days if refrigerated within 2 hours, as the USDA advises for cooked leftovers. Store the salsa separately and use it within a day or two. Reheat the chicken until steaming hot, and assemble the tacos fresh.
What to serve with them
- A simple black bean and corn salad.
- A green salad with lime dressing.
- Our chicken salad wraps use the same leftover chicken idea for lunch the next day.
How to set up a taco bar
Tacos work well as a build-your-own dinner. Put the warm tortillas, chicken, salsa, avocado, yogurt, lime wedges and extra toppings such as shredded cabbage, grated cheese, sliced jalapeños and pickled onions in separate bowls, and let everyone build their own. It’s an easy way to get children to try new toppings, and to cater for different tastes at the same table.
Common questions
Can I make the chicken in the oven?
Yes. Roast the seasoned thighs on a tray at 200°C (400°F) for 20 to 25 minutes, until they reach 74°C (165°F) inside.
This article is general information, not medical advice. Nutrition figures are estimates from USDA FoodData Central and will change with the brands and amounts you use. If you follow a diet for a medical reason, check the recipe with your doctor or dietitian.
