Healthy Taco Salad Recipe

Truthfully, I’ve never had a taco I didn’t like. Yet when it comes to taco salad–well, I am traumatized. As a kid, I was forced to eat soggy taco salad covered in thousand island dressing (don’t ask me why). I just remember gagging it down and vowing to stay away from taco salads.

Then I started making my own recipes, and it all changed. I learned that taco salad takes many forms—and some are quite tasty (while others are gag-worthy)! There’s just something so satisfying about a crunchy corn shell (or chips) piled high with crisp shredded lettuce and flavor-packed veggie fixings.

Why this Healthy Taco Salad Rawks

Taco salad can absolutely be a healthy meal, especially when made with wholesome, fresh ingredients like in this recipe. By keeping this recipe plant-based, I’ve focused on a variety of colorful vegetables to make this taco salad healthy. While there are a dozen reasons I love to make tacos, here are my top four reasons to make a taco salad:

1. Easy to make: You can assemble this healthy taco salad easily. What’s unique about my healthy taco salad recipe is there’s no meat. Instead, I’ve substituted my heart-healthy vegan walnut taco meat. It’s so good you’d almost never know you were missing meat.
2. Versatile for everyone: For real though; I’ve got a family of 4 and we all have different taste preferences. This healthy taco salad recipe is an easy dinner win because everyone can customize it their own way.
3. Favor changes every time: This healthy taco salad is amazing every time I make it. I love changing out the vegetables in this recipe depending on what I’ve got on hand. It makes this recipe unique and yet satisfying no matter what I include from my fridge, whether it’s crisp radishes, creamy avocado, salty olives or spicy peppers.
4. Heart healthy: Most taco salads use ground beef, not this one. Now, I don’t often try to ‘mimic’ meat with plants, yet this vegan walnut taco meat recipe is pure genius on a plate. This recipe made its debut in my 21-Day Plant-Based Cleanse, and has been a fan favorite ever since.

Ingredients You’ll Need

This healthy taco salad recipe is the opposite of my traumatic childhood recipe in all ways. We’re using finely shredded lettuce using omega-3 rich walnuts, creamy cashew cream and fresh pico for some bonus flavors. It’s real good, promise! Here’s some of the base ingredients:

• Vegan walnut taco meat: No joke! Everyone is shocked at how amazingly tasty this walnut ‘meat’ is. You’ve gotta try it!
• Tortilla chips: I like to get strips for this; try Siete’s cassava chips for a grain-free version.
• Romaine lettuce: It’s all about those crispy leafy greens in this healthy taco salad. Feel free to swap in spinach, kale, or the leafy green of your choice.
• Black beans: I splurge on the organic version, or make my own recipe from Simple Green Meals.
• Avocado or guacamole: Healthy fat is needed for our bodies to break down nutrients, and what better way than with a colorful avocado?!
• Colorful veggies: I love to use cherry tomatoes, red bell pepper, corn, black olives, green onions, and more. Get creative with the taco salad veggies toppings. Red onion provides a pop of color, radishes are super crunchy, jalapeños really pop in flavor + spice… Get creative with your healthy taco salad recipe veggies toppings.

How to Make Healthy Taco Salad Recipe

This healthy taco salad is tasty and delicious. If you are skipping making vegan taco meat or have a different protein in mind, you can start on step 6. 

1. Prepare the walnuts in a food processor with tamari (gluten-free soy sauce) and a few spices and grind it all up. You can turn up the spice on this ‘meat’ as much or as little as you want. Try my homemade taco seasoning for a different spice combo.
2. Heat a lightly oiled nonstick skillet over medium-high heat to cook the vegan taco meat. 
3. Stir the vegan taco meat mixture and cook gently until heated through and the nuts are lightly browned. Keep a close eye on it to prevent burning and use it right away.
4. Arrange crisp romaine lettuce leaves on a plate, making sure they are evenly distributed.
5. Layer in crispy tortilla chips, seasoned taco meat, rich black beans, and your favorite colorful veggies for a delightful crunch and flavor.
6. Sprinkle with fresh cilantro and add a dollop of sour cream and enjoy!

Suggested Toppings

Serve food that delights your tastebuds and nourishes your body at the same time. Choose a veggie or two from each of these 5 color groups and enjoy a variety of flavors as well as health benefits in your taco salad.

• Blue/purple foods provide vitamins A, C, and K. Try kale, cauliflower or eggplant in your healthy taco salad for these amazing benefits.
• Green foods are packed with cancer-fighting phyto-chemicals. Add spinach, romaine, or green bell peppers to your taco salad for a delicious boost of these powerful nutrients.
• Orange/yellow foods are loaded with beta-carotene and potassium. Toss in some shredded carrots or sweet corn to your taco salad for vibrant color and essential health benefits.
• Red foods are excellent sources of iron. Try adding diced tomatoes or red bell peppers to your healthy taco salad recipe.
• White/light green foods provide potassium, magnesium, and vitamin E. Include avocado, onions, or jicama in your taco salad for a refreshing crunch and essential nutrients.

While this is just a glimpse into the incredible land of whole food, keep these tips in mind when choosing what colors join your plate for dinner.

Healthy Taco Salad Variations

Taco salad is endlessly versatile, making it easy to customize based on your dietary needs and flavor preferences. Whether you’re looking for a dairy-free twist, a grain-free option, or a fun new way to enjoy this classic dish, here are some delicious variations to try:

1. Add more creaminess: Elevate the richness of your healthy taco salad with my smooth and tangy vegan avocado crema. It’s like a saucy version of guacamole that adds richness and a burst of flavor without the dairy.
2. Swap tortilla chips: If you’re avoiding grains, ditch the corn tostadas or tortilla chips and opt for crisp cabbage or lettuce leaves as a fresh and crunchy base. You can also enjoy your taco salad without any shell at all—just load up on flavorful toppings for a delicious, satisfying meal.
3. Add more protein: Use spiced lentils or beans. These ingredients provide plenty of protein while keeping the dish hearty and flavorful.
4. Boost the crunch factor: If you love extra crunch, try adding garlic baked chickpeas or crushed plantain chips instead of tortilla strips.

More Healthy Salad Recipes

Need more ideas for lunch and dinner that are just as tasty and nutritious as a healthy taco salad? Here are some of my favorites.

What are your favorite veggies to add to a healthy taco salad? If you liked this recipe and you’re interested in more plant-based recipes (and exclusive content), sign up for my weekly recipe newsletter.