Table of Contents
  1. Ingredients in Healthy Taco Salad
  2. What Makes Taco Salad Healthy?
  3. How to Incorporate Meat into Taco Salad
  4. Healthy Taco Salad Recipe
  5. Taco Salad Frequently asked questions

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 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.

delicious taco salad

This healthy taco salad recipe is not a childhood recipe. It used walnuts and cashew cream for protein and salsa for the dressing. It’s good, promise!

As I grew up, 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 crisp corn shell (or chips) piled high with shredded lettuce and all of the other veggie-lovin’ fixings.

What’s unique about my Healthy Taco Salad is there’s no meat. Instead, I’ve substituted my heart-healthy vegan taco meat. It’s so good you’d almost never know it wasn’t meat.

easy plant based meal

Ingredients in Healthy Taco Salad

While there are a dozen reasons I love tacos and taco salads, here are my top three:

  1. Easy to make
  2. Versatile for everyone
  3. Favor changes every time

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. Here’s what I set out for my version of a healthy salad:

  • Vegan 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: cherry tomatoes, red bell pepper, corn, black olives, green onions

Get creative with the veggie toppings. Red onion provides a pop of color, radishes are super crunchy, jalapeños really pop in flavor + spice… What are you fav veggies to add to a healthy taco salad?

healthy taco salad

Taco Salad 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 healthy taco salad.

Blue/purple foods provide vitamins A, C, and K. Green foods are rich in cancer fighting phyto-chemicals. Orange/yellow foods bring the beta-carotene and potassium. Red foods are good sources of iron. White/light green foods provide potassium, magnesium and vitamin E.

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.

easy weeknight dinner

What Makes Taco Salad Healthy?

Most taco salad recipes use ground beef, not this one. My walnut taco meat recipe is amazing. Now, I don’t often try to ‘mimic’ meat with plants, yet this recipe is pure genius on a plate. All you do is place walnuts in a bowl with water and a little lemon juice. Let sit for 8 hours or overnight to soften.

When ready, drain and rinse the soaked walnuts. Then add to 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. If you have a fav taco seasoning, use that instead of my spice combo! This recipe made its debut in my our 21-Day Cleanse, and has been a fan fav ever since. Your salad just won’t be the same without it.

How to Incorporate Meat into Taco Salad

Plant-based eating doesn’t mean you have to be vegan. I’m not. If your family eats meat, try using half walnut taco meat and half ground beef. Your brain and body will thank you for providing it the rich benefits of walnuts, while you can also keep your meat-loving family members happy, too.

4.69 from 352 votes

Healthy Taco Salad

This healthy taco salad is packed with plant-based whole foods! A crisp corn shell is topped mile-high with crunchy romaine, veggies, and our very own recipe for a vegetarian nut-based taco meat. Mark your calendar and make this for Taco Tuesday!
Prep: 25 minutes
Total: 25 minutes
Author: Jen Hansard
Course: Entree, Salad
Cuisine: Mexican-Inspired, Plant-Based
Serves: 4

Ingredients  

  • 2 cups Vegan Taco Meat
  • 4 cups tortilla chips
  • 4 cups romaine lettuce shredded
  • 1 15-oz can black beans drained and rinsed
  • 1 avocado diced
  • 1 cup cherry tomatoes halved
  • 1 red bell pepper diced
  • ½ cup corn thawed if frozen
  • ½ cup black olives sliced
  • 2 green onions thinly sliced
  • salsa for serving
  • Cashew Cream for serving

Instructions 

  • Prepare Vegan Taco Meat according to recipe (best if walnuts are soaked overnight. Yet in a pinch, you can "flash soak").
  • Arrange the tostadas or chips on four shallow serving bowls or plates.
  • Top with lettuce, followed by the taco meat, black beans, avocado, tomatoes, corn, olives, and green onions.
  • Garnish with cilantro and serve with salad and cashew cream on the side. 

Notes

  • Nutrition information does not include toppings.
  • For a grain-free version, substitute corn tostadas with large cabbage or lettuce leaves, or simply omit.
  • To heat taco meat, place a nonstick skillet over medium-high heat and lightly coat the bottom with olive oil, about 1-2 teaspoons. Add taco meat mixture and lightly saute until warmed through and nuts are lightly toasted. Be careful not to let it burn. Use immediately.
  • Flash soaking walnuts: boil 2 cups water and pour over walnuts along with a squeeze of fresh lemon juice. Allow to soak for 30 minutes to 1 hour and continue making the recipe. Please note that flash soaking does destroy some of the nutrients in the walnuts.

Nutrition

Calories: 532kcal, Carbohydrates: 22g, Protein: 12g, Fat: 49g, Saturated Fat: 5g, Polyunsaturated Fat: 29g, Monounsaturated Fat: 12g, Sodium: 277mg, Potassium: 828mg, Fiber: 10g, Sugar: 6g, Vitamin A: 5469IU, Vitamin C: 56mg, Calcium: 99mg, Iron: 3mg
Tried this recipe? Show me!Mention @SimpleGreenSmoothies or tag #SimpleGreenSmoothies!

Taco Salad Frequently asked questions

Are taco salads unhealthy?

No! They can be super healthy yet still delicious by using fresh ingredients, protein powered vegan meat or real meat and dressing that is made with whole ingredients.

How do I make a taco salad vegan?

Easy! Use walnut taco meat, chickpeas, black beans, jackfruit, or tofu for a delicious non-meat taco salad. Swap out cheese + sour cream for guacamole and cashew cream. You won’t even miss the dairy or meat.

Why are taco salads high in calories?

Taco salads are kind of a whole-meal-in-one dish. You’ve got your protein, starch, veggies, and fats altogether in one filling dish. Know that not all calories are the same, and if your healthy taco salad is full of fresh, whole foods, then you’ve got nothing to worry about except that next bite of flavor-filled goodness.

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Rating




Comments

  1. 3 stars
    Day 2 – Toco Salad was good -enjoyed soaking the Walnuts (my first) – I also used Poppy Seed Dressing

  2. 5 stars
    This salad has so many wonderful flavors! My husband seemed skeptical & asked for a small portion. In the end, he truly enjoyed it; I was glad he didn’t want a lot because I have enough for lunch tomorrow!

    1. 4 stars
      I enjoyed this taco salad but I wish I would have had some salsa or something in my fridge or Pantry to add to it. If I were to make it again, I would add more black beans. The salad had some really nice flavors.

  3. 5 stars
    Very good and very satisfying. I had my doubts about soaking the walnuts, but the overal consistency and the flavorings were delicious. This is a fun challenge.

  4. I typically stay away from taco salad, corn chips are a trigger food for me. I did enjoy this salad but in all honesty I made
    Ground Turkey vs the walnut meal. It was good. But after reading the reviews now I want to try the walnut meal. I’ve been happy with the salad so far and feel like I am getting more veggies into my diet.

  5. 5 stars
    Love this taco salad! I added some shredded pork that I leftovers of- made a great dinner.

  6. 5 stars
    Family favorite. My kids love this salad as much as I do. It’s filling and very tasty. My kids don’t really like nuts, but they really enjoy this taco “meat@ with the salad. We will be adding it in to our family recipe box so we can make it more regularly

  7. 4 stars
    I was super wary of the walnut meat but it was amazing! I am the biggest taco fan ever so I was so excited to try this new recipe. It did not disappoint! I added my favorite taco seasoning to the walnut meat before adding it and that was glorious.

  8. 5 stars
    It was delicious! And my family could customize with cheese and hot sauce if they wanted.

  9. 4 stars
    Loved the walnut taco “meat!” would have never thought of turning walnuts into meat and had never heard of anyone else doing it. We do a lot of meatless Mondays through Saturdays and this taco meat recipe will be repeated. Question – I had a little liquid with the soaked walnuts… I drained the walnuts and it worked, so I’m guessing that’s what I should have done? Can you use the liquid?

  10. 4 stars
    It’s first time to make Taco, vegan meat, cashew cream. Really good My husband loved them. Especially, Cashew cream was impressed.

  11. 5 stars
    I love this salad. Tasty and healthy and easy to make. I added cilantro and a little apple cider vinegar to the cashew cream and it was the perfect addition for this salad. I will definitely be making this one again!

  12. 5 stars
    Well, I would never Have eaten this salad but because I’m trying to be open minded and try new things I was committed. Never soaked walnuts before and wasn’t sure how this would pan out. Let me just say that it was a winner. Simple. Easy. Delicious. I didn’t use the cashew cream because I didn’t have it but I used fresh spicy salsa instead and it was delicious.

  13. 5 stars
    I was pleasantly surprised by the taco “meat”. I really enjoyed this salad. I have always loved Taco salad, but I was so happy that this one was so much better for me. I will make this again. I am very sensitive to spicy things, so I didn’t put as much cumin and chili powder. It was perfect for me. I didn’t make the Cashew cream, but I wish I would have. I will next time.

    1. You def need to try it with the cashew cream next time. Glad you enjoyed it!