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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.
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.
Ingredients in Healthy Taco Salad
While there are a dozen reasons I love tacos and taco salads, here are my top three:
- Easy to make
- Versatile for everyone
- 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?
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.
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.
Healthy Taco Salad
Ingredients
- 1 cup Vegan Taco Meat
- 1 cup tortilla chips
- 2 cups romaine lettuce shredded
- ¾ cup black beans drained and rinsed
- ½ avocado diced
- ½ cup cherry tomatoes halved
- ½ red bell pepper diced
- ¼ cup corn thawed if frozen
- ¼ cup black olives sliced
- 2 tbsp green onions thinly sliced
- 2 tbsp cilantro for serving
- 1 tbsp dairy-free sour cream cashew cream
Instructions
- Prepare Vegan Taco Meat according to recipe (best if walnuts are soaked overnight. Yet in a pinch, you can "flash soak").
- Arrange romaine lettuce on plate and top with ingredients.
- Top with tortilla chips, followed by the taco meat, black beans, avocado, tomatoes, corn, olives, and green onions.
- Garnish with cilantro and sour cream.
Notes
- Vegan avocado crema would be really good on top instead of sour cream. It’s like a saucy version of guacamole.
- 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.
Nutrition
Taco Salad Frequently asked questions
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.
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.
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.
I made this with Bison Chorizo. I tried the walnut”meat” and it really wasn’t my cup of tea. We are pretty big meat eaters and the texture of the nuts didn’t appeal to me personally. The rest of the salad was good and we eat something similar often.
Loved this one but I thought it needed a dressing like all the other salads seem to have so I added either some lemon lime squeeze or a bit of fresh salsa
I’m the only one that eats salad here so I have enjoyed this one for lunches and supper. A definite make again salad.
I love Mexican food! I added chicken to this one just for added protein since I was skimpy with my beans. 🙂 Very yummy! Thank you!
This was an interesting salad. My husband went back for seconds since he uses a smaller dish. We both thought the walnut taco meat was very good. All of the added ‘fixings’ made a flavor-able combination!
I liked the taco salad but it definitely is different without grass-fed ground beef and my husband was not a fan.
Wow seconds, he must have really enjoyed it!
Everyone thought this was a good salad at my house. Since I hadn’t made the walnut meat or cashew cream ahead it did take quite a while to get it all together but we liked it a lot. My husband thought it was even better than yesterday’s salad.
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Love, love, loved the Taco Salad! The flavors were perfect for me! I was a little apprehensive about the “taco meat” but I mixed it in the salad and it was so good! Thank you for a “new” taco salad I will be making again and again!
Everybody loves this around my house. Always romaine and kids made pico de gallo all on their own for the first time. Vegetarian re-fried, avos and guac, cilantro, cilantro, cilantro!
Gotta love the cilantro, yummy!
So good! This is a “go to ” in my house. The walnut mix is perfect in the salad, but I also love it in enchiladas, or empanadas as well. I did do a lentil/walnut mix and it was perfectly seasoned. This is a great spring recipe! Will make again for sure.
Awesome ideas on using the walnut meat in enchiladas and empanadas!
I was skeptical about the walnut taco “meat”, but I have to say it was awesome! I will def make this again!
So amazing!
Made up for taco Tuesday! Did substitute chicken breast I ground up for the meat. Also used a bit of Greek yogurt instead of cashew cream!
Sounds delish!
Very tasty and filling. Can add salsa. Makes a LOT (at least three meal-sized servings).
So glad you enjoyed it and filled you up!
This is definitely a winning recipe! I love all the flavor combinations, and this will be a regular at our house. The “taco meat” was outstanding!
This salad was very tasty and I enjoyed it a lot. I did find it a little dry at times so spread the cashew cream around a bit more. I decided to add some lemon juice in addition to the cashew cream the second time that I had this, which certainly made the salad better. The walnut taco “meat” is genius. I did not miss the meat.
Very tasty. I love a huge amount of cilantro to taste the brightness.