Transform your mealtime with a vibrant, flavorful, and incredibly healthy taco salad. This isn’t just any salad; it’s a culinary experience built on fresh ingredients, robust flavors, and the satisfying crunch of homemade baked tortilla strips. Forget the guilt often associated with restaurant taco salads, because this recipe offers all the deliciousness without compromising your health goals. It’s perfect for a quick, wholesome lunch or a hearty, satisfying dinner, proving that healthy eating can be both easy and exhilarating. For an extra layer of savory depth, consider adding some vegan ground beef, enhancing the umami satisfaction in every bite.
As summer unfolds, many of us find ourselves marveling at how quickly the days seem to slip by. Just recently, I visited several bustling farmer’s markets, and to my delightful surprise, fresh, local corn on the cob was already a prominent feature – and it was only July! Not only was it early, but the corn was exceptionally sweet and incredibly tasty. While I’m certainly not complaining (who doesn’t love the start of corn season?), its early arrival is usually a gentle hint that Labor Day isn’t too far off. “Hey, summer,” I find myself thinking, “can you please stick around a little longer?” There are so many wonderful ways to enjoy this seasonal bounty. In addition to this healthy taco salad, I’m eager to whip up some Israeli Corn Salad, a comforting batch of Corn Chowder, and of course, plenty of grilled corn. Embracing fresh, seasonal produce like this is key to building truly vibrant and nutritious meals.
Taco Salad: A Wholesome and Versatile Culinary Delight
Summer brings with it an endless array of tempting recipes, and often, so little time to explore them all! Do you agree? This recipe for healthy taco salad is a truly fantastic discovery for the warmer months. It perfectly fits the bill for both a light lunch or a satisfying dinner, offering incredible versatility and ease of customization. It strikes the ideal balance of being light enough for summer, yet packed with flavor and satisfying textures that leave you feeling nourished. The real magic lies in keeping this salad exceptionally healthy without sacrificing an ounce of flavor or that crucial satisfying crunch. How is this possible, you ask? It’s all in the intelligent ingredient choices and simple preparation methods that elevate this classic dish to new heights of wholesome deliciousness.
Is Taco Salad Truly Healthy? Debunking the Myths
The question of whether a taco salad is truly healthy often comes down to its preparation. Many commercial taco salad recipes commonly feature a mountain of crushed tortilla chips, often deep-fried in heavily processed oils. Let’s be honest right here: that salty, crunchy texture is a weakness for many, myself included! Because of these hidden pitfalls, I rarely order a taco salad when dining out. Navigating a restaurant menu for a healthy version often feels like a scene from “When Harry Met Sally,” with one substitution request after another. The end result is usually something bland, boring, and utterly devoid of the joy a good taco salad should bring. But that doesn’t mean I don’t adore a well-made taco salad. It simply means I reserve this delightful meal for when I’m dining at home, where I can control every ingredient and ensure maximum flavor and fun without any compromise to my health and wellness goals. This approach allows for a truly delicious and nutritious experience that satisfies both cravings and dietary intentions.
The Game-Changer: Homemade Baked Tortilla Strips
Instead of relying on conventional tortilla chips, which are typically fried in hydrogenated or heavily processed oils, this recipe champions the simple art of baking. We use sprouted tortillas, lightly coated in healthy olive or avocado oil, and generously seasoned with a blend of vibrant spices. The outcome is still gloriously salty and delightfully crunchy, but without any compromise to your health aspirations. These spiced tortilla strips are remarkably simple and quick to prepare, and the minimal effort required is undeniably worth it. You will absolutely adore them! Here’s a little tip I learned the hard way: always make more tortilla strips than you think you’ll need. This ensures there will still be plenty left for your salad, even if you can’t resist snacking on a few while assembling the rest of your meal. Their irresistible flavor and texture make them a staple you’ll want to incorporate into many dishes.
A Simple Dressing, Exploding with Fresh Flavor
Another common pitfall in many restaurant taco salads, especially if you’re mindful of your health and wellness goals, is the dressing. Often, these dressings are laden with excessive salt, refined sugars, and hydrogenated oils, all used to achieve that creamy, palatable texture. The true purpose of a good dressing is to prevent a dry, unappetizing salad and to enhance the overall flavor and mouthfeel of your meal. After all, food should be enjoyable to be truly nourishing. The good news is that you absolutely can achieve a wonderfully tasty taco salad dressing without having to abandon your health goals. This particular dressing is quick to prepare, relies on readily available, wholesome ingredients, and will undoubtedly tantalize your taste buds. It’s a win-win situation! Moreover, if you’re looking to explore other delicious options, a green goddess avocado dressing would also complement this healthy taco salad beautifully, adding a different, yet equally rich and creamy dimension.
Beyond the delightful dressing and the perfectly spiced tortillas, the remaining components of this taco salad are incredibly straightforward and effortlessly customizable to your personal preferences. I meticulously selected vegetables that I particularly enjoy in a taco salad – some chosen for their vibrant color, others for their satisfying crunch, unique texture, or distinct taste, and certainly all for their exceptional nutritional value. However, this recipe is designed to be your canvas! Feel empowered to make this salad uniquely your own by incorporating the vegetables you most prefer. If you’re managing carbohydrate intake, you can easily omit or limit the amount of corn. Alternatively, halve the portion of beans and introduce some chopped nuts to boost protein content while maintaining lower carbs. This adaptability ensures that everyone can create their perfect, healthy taco salad experience tailored to their dietary needs and taste buds.
While this healthy taco salad shines as a vegan delight, if your diet includes animal products, adding some grilled chicken can be a nice complement, though the plant-based ingredients remain the star of the show. With the hearty addition of beans and wholesome sprouted whole-grain tortillas, this salad is packed with an abundance of nutrition, regardless of whether you choose to include meat. The plant-based foundation ensures a rich source of fiber, vitamins, and minerals. For those who enjoy a dollop of sour cream on their taco salad, you’ll be pleased to discover an excellent vegan sour cream option in this versatile lentil taco recipe, providing a creamy, tangy finish that perfectly mimics the traditional version.
Why You’ll Love This Healthy Taco Salad Recipe
This Healthy Taco Salad with Baked Tortilla Strips is more than just a meal; it’s a testament to how simple, fresh ingredients can create an explosion of flavor and texture while keeping health at the forefront. It’s perfect for anyone looking to enjoy a satisfying, guilt-free meal that is both easy to prepare and highly adaptable. Whether you’re a seasoned home cook or new to the kitchen, this recipe offers a straightforward path to culinary success. Enjoy the vibrant colors, the zesty dressing, and the irresistible crunch that makes this salad a true standout.
📖 Recipe: Healthy Taco Salad with Baked Tortilla Strips
Healthy Taco Salad with Baked Tortilla Strips
Homemade baked tortilla strips make this vegan taco salad delicious, interesting, and super tasty. This recipe is so simple, you’ll be making it over and over again.
Author: Debra Klein
Pin Recipe
Prep Time: 10 mins
Cook Time: 18 mins
Total Time: 28 mins
Course: Salad
Cuisine: Mexican
Servings: 4 – 6 Servings
Calories: 460 kcal
Equipment
- KitchenAid KHBV53BM Variable Speed Corded Hand Blender, Black Matte, 8 in
- Superior Glass Mixing Bowls with Lids – 8 Piece Mixing Bowl Set with BPA- Free lids, Space Saving Nesting Bowls – Easy Grip & Stable Design for Meal Prep & Food Storage -Glass bowl For Cooking, Baking
- TeamFar Baking Sheet, 20’’×14’’×1’’, Cookie Sheet Half Sheet Baking Pans Stainless Steel, Non Toxic & Healthy, Heavy Duty & Thick Gauge, Mirror Finish & Dishwasher Safe – 2 Piece
Ingredients
Spiced Tortilla Strips
- 4 8” tortillas *
- 2 Tablespoons olive or avocado oil
- 1 Tablespoon chili powder
- 2 teaspoons cumin
- ½ teaspoon sea salt
- ½ teaspoon dried oregano
- ½ teaspoon paprika
- ¼ teaspoon onion powder
- ¼ teaspoon garlic powder
Cilantro Dressing:
- 1 large bunch cilantro—about 1 cup firmly packed leaves
- 1 lime zested and juiced
- ¼ cup olive or avocado oil
- 1 Tablespoon water
- 1 teaspoon honey or maple syrup
- 1 clove garlic pressed
- 1 small jalapeno deseeded and chopped
- ½ teaspoon cumin
- ½ teaspoon ground coriander
- ½ teaspoon sea salt
Salad Ingredients:
- 1 red bell pepper cut into thin strips
- 1 yellow bell pepper cut into thin strips
- 1 small purple onion cut into thin strips
- 3 ears corn cut off the cob (about 1 cup corn kernels)**
- 1 cup black beans rinsed and drained
- ½ cup fresh cilantro leaves
- 1 cup grape tomatoes halved
- 1 avocado cubed
- 1 head romaine lettuce stacked and thinly sliced
Instructions
- Make Tortilla Strips: Preheat oven to 400°F (200°C). Cut tortillas in half and then into ½” strips, then place in a medium-sized bowl. Mix spices together and then whisk in oil to form a paste. Pour spice paste over tortillas and mix well. It’s OK if some of the tortilla strips break while you’re trying to coat with spices; all shapes and sizes are welcome! Bake for 10 minutes. Toss and continue baking another 8-10 minutes, until crispy.
- Tortilla Strips can be made ahead to this point and stored at room temperature in a tightly sealed container as long as they are completely cooled before storing.
- Make Dressing: Use an immersion blender to puree all ingredients until smooth and creamy. Can also be made using a regular blender or food processor. Dressing can be made ahead and stored in an airtight glass jar in the fridge for up to one week. Bring to room temperature and shake well before using.
- Make Salad: Prepare veggies for salad and toss together in a large bowl. You can make to this point ahead (all but the avocado, which needs to be added last minute). When ready to serve, add in the tortilla strips and avocado and toss with enough dressing to coat, erring on the side of under-dressed. You can always pass around extra dressing for those who want more.
Notes
- TORTILLAS: Use grain-free almond flour, coconut flour, or cassava flour tortillas, or gluten-free corn tortillas, depending on dietary needs.
- CORN: If fresh corn isn’t an option, substitute frozen organic corn or frozen fire-roasted corn, but NOT canned corn.
- CARB CONSCIOUS: Omit the corn and substitute ½ the beans for chopped nuts to up the protein while limiting the carbs.
Nutrition Facts
Serving: 1g
Calories: 460kcal
Carbohydrates: 49g
Protein: 13g
Fat: 17g
Saturated Fat: 3g
Polyunsaturated Fat: 13g
Sodium: 913mg
Fiber: 12g
Sugar: 9g
Note
The nutrition calculations were done using online tools. To obtain the most accurate representation of the nutritional information in any given recipe, you should calculate the nutritional information with the actual ingredients you used. You are ultimately responsible for ensuring that any nutritional information is accurate, complete and useful.