Quick 'n Healthy Taco Salad

Taco Salad
Steve Legato


For the dressing

  • 1/3 cup  light sour cream
  • 1/3 cup  low-fat yogurt
  • 1/2 cup  chopped cilantro, loosely packed
  • 2 tablespoons  lime juice (about 1 lime)
  • 1/8  teaspoon  garlic salt

For the salsa

  • medium red bell pepper, diced
  • 3/4 pounds  lean ground beef
  • 1/2 teaspoon  chili powder
  • 3/4 cups  salsa
  • 6 cups  chopped romaine lettuce
  • green onions, sliced
  • 3/4 cups  low-fat Mexican blend cheese
  • medium tomatoes, cut into wedges
  •   Reduced-fat tortilla chips (optional)

Once you realize how unhealthy most taco salads are, it’s tough to enjoy eating one without a side of guilt. By ditching the usual fried tortilla bowl and swapping in more fresh vegetables and leaner meat, I was able to substantially lower the fat in this Tex-Mex favorite. The creamy cilantro dressing replaces the guilt with a big side of yum!


For the dressing

Combine all the ingredients in a blender and blend until smooth. Set aside. 

For the salsa

Spray a large non-stick skillet with cooking spray and place over medium heat. Add diced pepper and sauté 3-4 minutes or until slightly softened. Add the beef and chili powder to the pan and sauté for 5-6 minutes or until meat is well browned. Stir in the salsa and cook for one minute to combine. Remove from heat. 

To assemble, place 1 1/2  cups chopped lettuce on each of four plates. Top each salad with 3/4 cup of the meat mixture. Sprinkle on 1/4 of the green onions, 3 tablespoons cheese, and 3 tablespoons of dressing. Garnish with tomato wedges and optional tortilla strips, if desired.


Calories per serving:

348 calories

Dietary restrictions:

Low Carb Gluten Free, Wheat Free, Egg Free, Peanut Free, Tree Nut Free, Soy Free, Fish Free, Shellfish Free, Alcohol Free

Daily value:



  • Fat 87g 133%
  • Carbs 57g 19%
  • Saturated 40g 200%
  • Fiber 16g 64%
  • Trans 3g
  • Sugars 30g
  • Monounsaturated 32g
  • Polyunsaturated 4g
  • Protein 101g 201%
  • Cholesterol 343mg 114%
  • Sodium 2,089mg 87%
  • Calcium 1,073mg 107%
  • Magnesium 223mg 56%
  • Potassium 3,632mg 104%
  • Iron 13mg 72%
  • Zinc 21mg 139%
  • Phosphorus 1,378mg 197%
  • Vitamin A 1,739µg 193%
  • Vitamin C 218mg 363%
  • Thiamin (B1) 1mg 45%
  • Riboflavin (B2) 1mg 87%
  • Niacin (B3) 22mg 111%
  • Vitamin B6 2mg 122%
  • Folic Acid (B9) 519µg 130%
  • Vitamin B12 9µg 153%
  • Vitamin D 1µg 0%
  • Vitamin E 8mg 40%
  • Vitamin K 387µg 484%
Have a question about nutritional data? Let us know.
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