Healthy Taco Salad

This healthy taco salad is crisp romaine topped with spiced lean beef, black beans, sweet corn, tomatoes, cucumber and avocado, finished with a little cheddar and a lime and yogurt dressing instead of sour cream. It has all the flavor of tacos in a big, filling bowl. It takes about 25 minutes and serves 4, with about 32 g of protein and nearly 10 g of fiber per serving. Making your own taco seasoning keeps the salt down compared with packet mixes.

• Serves: 4
• Prep time: 15 minutes
• Cook time: 10 minutes
• Total time: about 25 minutes

Ingredients

Spiced beef

• 400 g (14 oz) lean ground beef, 90% lean or leaner
• 1 teaspoon chili powder
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• ½ teaspoon garlic powder or 1 garlic clove, grated
• ½ teaspoon dried oregano
• A pinch of salt and black pepper
• 3 tablespoons water

Salad

• 1 large romaine lettuce (about 200 g), chopped
• 2 medium tomatoes (about 200 g), diced
• ½ cucumber (about 150 g), diced
• 1 can (400 g) black beans, drained and rinsed, about 240 g drained
• 100 g (⅔ cup) canned sweetcorn, drained, or frozen corn, thawed
• 1 small avocado (about 100 g of flesh), diced
• 40 g (⅓ cup) grated cheddar
• A small handful of coriander (cilantro), chopped
• Sliced jalapeños or spring onions, optional

Lime yogurt dressing

• 4 tablespoons (60 g) plain Greek yogurt
• Juice of 1 lime
• 2 teaspoons olive oil
• A pinch of salt, and chili powder to taste
• 1 to 2 tablespoons water, to thin

Method

1. Heat a large non-stick frying pan over medium-high heat. Add the beef and cook for 5 to 6 minutes, breaking it up with a wooden spoon, until browned with no pink remaining. Ground beef should reach 71°C (160°F), according to the USDA’s chart.
2. Drain off any excess fat. Add the spices, salt and pepper and stir for 1 minute, then add the water and simmer for 2 minutes until the beef is coated in a thick, spicy sauce.
3. Whisk the dressing ingredients together, adding water until it’s pourable.
4. Divide the lettuce among 4 bowls. Top with the tomatoes, cucumber, black beans, corn and avocado.
5. Spoon the warm beef on top and sprinkle with cheddar and coriander.
6. Drizzle with the lime yogurt dressing and serve with lime wedges and jalapeños.

Tips

• Choose lean beef. 90% lean or more keeps saturated fat in check, and draining the pan removes more.
• Rinse the beans. Rinsing canned beans removes some of the salt.
• Let the beef cool slightly before adding it, so the lettuce stays crisp.
• Dress at the table if you’re making it ahead.
• Make extra seasoning. Mix a jar of the spice blend to use in tacos, chili and roasted vegetables.

Swaps and variations

• Turkey or chicken: use lean ground turkey or chicken. Cook until it reaches 74°C (165°F).
• Vegetarian: use extra beans, lentils or crumbled tofu fried with the spices.
• Crunch: add a small handful of crushed baked tortilla chips just before serving.
• Salsa: add a spoonful of our roasted tomato salsa.
• Lower carb: skip the corn and beans and add extra avocado and peppers.
• Dairy-free: skip the cheese and use mashed avocado with lime as the dressing.

Nutrition per serving (estimate)

One serving is a quarter of the recipe. These figures were calculated from USDA FoodData Central values for raw 90% lean ground beef, romaine, tomatoes, cucumber, cooked black beans, canned corn, avocado, cheddar, low-fat Greek yogurt, lime juice, olive oil, chili powder, cumin and salt. Fat drained from the pan isn’t subtracted, so the real fat content will be slightly lower.

This salad is a balanced meal in one bowl: protein from the beef and beans, fiber from the beans and vegetables, and healthy fats from the avocado. Black beans are an excellent source of fiber and plant protein, as our guide to beans and legumes explains. The NHS suggests keeping red and processed meat to about 70 g a day on average; one serving here has 100 g of raw beef, roughly 70 g once cooked, so balance it with fish, chicken or vegetarian meals on other days.

Contains: milk (cheddar, yogurt).

Storage and reheating

Store the beef, vegetables and dressing separately in the fridge. Eat the beef within 3 to 4 days, as the USDA advises, and reheat it until steaming hot before adding it to fresh salad. Add the avocado just before eating.

Common questions

Is taco salad healthy?

It can be. Restaurant taco salads are often served in a fried tortilla bowl with sour cream and lots of cheese, which adds many calories. This version uses lean meat, beans, plenty of vegetables and a yogurt dressing.

Can I meal prep taco salad?

Yes. Pack the lettuce and vegetables in one container, the beef and beans in another, and the dressing in a small jar. Our guide to meal prep for beginners has more tips.

Can I make it keto?

Leave out the beans and corn, and add extra avocado, cheese and peppers. That brings the net carbs down to under 10 g per serving.

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.