by Olena

Healthy Taco Salad

Olena's image
Olena Osipov
5 from 7 votes

Healthy Taco Salad with ground turkey, veggies, greens, cheese, and one simple ingredient that replaces unhealthy bottled dressing. It is easy, filling, and a family favorite.

Perfect for serving on game days, Taco Tuesdays, and at Mexican and Tex-Mex themed dinner spreads alongside lighter salads like this healthy Mexican kale salad, street corn salad, or Mexican bean salad – for those who don’t want a meal-in-one!

Healthy Taco Salad

Taco Salad

This healthy taco salad is so easy and filling, you will keep making it again and again! With wholesome ingredients it is perfect for a quick weeknight dinner. You will not need anything else. I made my kids and Alex pasta to go with the salad, but I was good.

You can also meal prep taco salad in jars for a week ahead. Just don’t add the crunchy chips or the one ingredient secret dressing. Now, about that.

Healthy Taco Salad Dressing

What I despise the most about unhealthy salads is the bottled high calorie, sugar and sodium loaded salad dressing. And what I don’t like even more is a complicated salad dressing in a healthy salad. I just know that I will never make it, especially for one meal – “Ain’t nobody got time for that”.

So, all there is to my healthy taco salad dressing is plain whole yogurt. Here is why…

Healthy Taco Salad ingredients in a bowl include avocado, black beans, ground turkey, corn, greens, chips and yogurt

Is Taco Salad Healthy?

This low calorie taco salad is made with very well Tex Mex seasoned ground turkey and corn. Then mixed with all the classic ingredients like black beans, tomato, avocado, cheese and chips. That’s a lot of flavor going on here.

So to help all ingredients “marry each other” all you need is quality plain yogurt. The best dressing and totally enough. Buy organic or grass fed Greek or regular yogurt with fat content of 3% and up and you will be blown away by its taste. No more low fat 0% crap. Healthy fat is good for you in moderation like anything else. Even kale.

The fact that using yogurt is so healthy for you is why I do it so often too,  like for this healthy egg saladThai chicken saladhealthy chicken salad, canned salmon salad, and more! I can’t get enough of yogurt in my healthy salads!

Oh, and a lot of salad greens because they are healthy and yummy. In fact, I love ‘fully-loaded’ all-in-one salad bowl and have several I’ve already shared including a healthy cobb salad or grilled chicken salad.

How to Make Healthy Taco Salad

  • Add vegetables, tortilla chips and cheese to a large salad bowl. You want to be able to mix salad comfortably as it is a large meal size salad.
  • Cook turkey and corn. Saute ground turkey with taco seasoning and onion flakes. Then remove to a plate and cook corn with taco seasoning in the same skillet. You want to give it a good char, so cook undisturbed.
  • Drizzle plain yogurt over all ingredients combined in the salad bowl. Then gently toss and serve immediately.

Healthy Taco Salad step by stepHealthy Taco Salad step by step

Healthy Taco Salad step by stepHealthy Taco Salad step by step

Variations of The Salad

You don’t have to do what I do exactly. I know many of you liek to make my recipes “your own” and it’s fantastic!

  • Taco bowl: Place large whole grain tortilla in an ovenproof deep bowl (stainless or metal works) and bake at 450 degrees F until crispy. Place salad in a bowl and voila.
  • Vegetarian: Replace ground turkey with cooked chickpeas or tofu. Cook with spices just like I do.
  • Shredded chicken: Use shredded chicken and cook it in spices following teh recipe. Just 5 minutes less than raw ground turkey.
  • Other greens: Romaine lettuce, baby kale or regular kale and spinach create a healthy and tasty base for this taco salad.

You could also omit the meat entirely and serve this taco salad alongside your protein of choice like this Grilled chicken breast, chili lime chicken, or cilantro lime Chicken

What Tortilla Chips Are Healthy?

Chips are chips. They are a treat. But there are better and worse chips. Here is my guide for buying healthy tortilla chips:

  • Organic and non-GMO will have the best ingredients list.
  • Multigrain or corn are both made with wholesome ingredients.
  • Look for lower in sodium ones. Often the case but not always with organic and non-GMO, so read the label.
  • Baked vs. fried if you can find those. Deep fried is deep fried but in organic oil vs. GMO canola is already a step ahead.
  • Brands I buy (as an avid Costco shopper LOL): Que Pasa, Food Should Taste Good, Kirkland.

How Long Does Salad Last?

You can refrigerate salad leftovers for up to 2 days. Surprisingly, this healthy taco salad doesn’t become too soggy. I don’t know about you but I do love the mushy mess of flavored meat and veggies.

Enjoy!

More Healthy Salad Recipes

You may also want to check out this curated list of 45 healthy salad recipes

Healthy Taco Salad recipe

Healthy Taco Salad

Healthy Taco Salad

Healthy Taco Salad with ground turkey, veggies, greens, cheese and one simple ingredient that replaces unhealthy bottled dressing. It is easy, filling and a family favorite.
5 from 7 votes
Print Save Rate
Course: Salad
Cuisine: Mexican
Prep Time: 10 minutes
Cook Time: 12 minutes
Total Time: 22 minutes
Servings: 8 large servings
Calories: 351kcal
Author: Olena Osipov

Ingredients

  • 1/2 large container greens salad mix
  • 14 oz can black beans rinsed & drained
  • 4 small tomatoes chopped
  • 2 medium avocados chopped
  • 1/2 cup tortilla chips crushed
  • 1/2 cup any hard cheese shredded
  • 1 lb ground turkey
  • 1 tbsp avocado oil
  • 1 tbsp taco seasoning
  • 1 tbsp onion powder/flakes
  • 2 cups corn cooked or thawed
  • 1/2 tbsp taco seasoning
  • 1 1/2 cups plain yogurt not Greek
  • 1/4 tsp salt or to taste

Instructions

  • In a large salad bowl, add salad greens, beans, tomato, avocado, tortilla chips and cheese. Set aside.
  • Preheat large ceramic non-stick skillet on medium heat and swirl oil to coat. Add turkey and cook for 5 minutes, constantly breaking into small pieces with spatula.
  • Add 1 tbsp taco seasoning and onion flakes; cook for another 2 minutes, stirring a few times. Transfer to a salad bowl with other ingredients.
  • Return skillet to medium heat and add corn. Cook for a few minutes undisturbed, sprinkle with 1/2 tbsp taco seasoning, stir and cook for another minute. Transfer to a bowl.
  • Drizzle yogurt on top and gently toss. Adjust salt to taste. Serve immediately.

Store: Refrigerate leftovers for up to 2 days. Surprisingly, this healthy taco salad doesn't become too soggy.

    Make Ahead: Refrigerate all ingredients except chips, avocado and yogurt for up to 24 hours. Assemble right before serving.

      Notes

      • Greek yogurt is too thick to mix well with other ingredients. I used 2% plain yogurt.
      • You can use Romaine lettuce, spinach or any greens in place of a salad mix.

      Nutrition

      Serving: 2cups | Calories: 351kcal | Carbohydrates: 25g | Protein: 21g | Fat: 16g | Saturated Fat: 4g | Cholesterol: 45mg | Sodium: 306mg | Potassium: 743mg | Fiber: 7g | Sugar: 6g | Vitamin A: 864IU | Vitamin C: 16mg | Calcium: 136mg | Iron: 1mg
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      olena osipov in the studio

      Hello and welcome to iFOODreal.

      My name is Olena Osipov. I'm a mom to 2 boys, a wife to Alex and we reside on magical Vancouver Island in British Columbia, Canada. This is our healthy family recipes blog. Originally from Ukraine, I grew up on real food. As an adult, I struggled with diets for years because none worked long-term. Now for over 10 years, I cook easy healthy meals for my family. I can help you with “What’s for dinner?” too.

      18 comments on “Healthy Taco Salad

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      1. 5 stars
        This recipe is delicious!! Just had it for lunch. I eat plant base so I subbed turkey for crumbled taco tofu and used plant base yogurt. Was a little skeptical about adding yogurt but adding it made all the difference, it made the whole meal come together. Thank you for sharing this recipe.

      2. 5 stars
        This is so good and tasted so so fresh! Wasn’t sure about the yogurt but it really added a lot to the recipe. It was so easy and quick to put together with not a lot of dishes and clean up. Will definitely be making again!

      3. 5 stars
        We love this recipe! Easy to prepare. I cut the tomatoes and avocado before heading to work as well as setting out all needed cookware and non-refrigerated items so I could get this on the table quick.
        We used ground chicken but any meat would be good. Might try pork or shrimp next. If you like things spicey you will want to livein’ this up. Seasoning is good just not spicey hot.
        Make sure you dont put chips in the serving bowl. Your leftovers will end up getting soggy in the fridge.
        We will be making this again, soon.

      4. 5 stars
        This salad is a keeper. Super good and way healthier than restaurant taco salads. I used to think that only restaurants have good salads but so happy to realize that I can make even better salads thanks to your blog 😉

      5. 5 stars
        I have just come across this recipe and cannot wait to make it. It is so easy and simple. I love that the carbs and protein are balanced out here too. So many recipes the carbs or protein are not even close to each other and for me and my daughter with IBS balancing both is important to keep food in.

        1. I’m a strong believer in balanced amount of carbs, otherwise you end up eating mostly animal products which can’t be good. Enjoy!

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