Taco Salad
Taco salad with seasoned lean ground beef, black beans, avocado, tomato and cheddar over romaine, with a Greek yogurt and lime dressing instead of a fried shell. About 22 g of carbohydrate per salad.
One serving
One serving is 1 large salad. Prep 15 min · Cook 10 min.
Steps
Brown the ground beef in a skillet over medium-high heat, breaking it up, until no pink remains and it reaches 160°F (71°C), about 6 minutes.
Stir in the chili powder, cumin, garlic powder, oregano, salt and water and simmer until the water is gone, about 3 minutes.
AI-generated illustrative image. Whisk the Greek yogurt with the lime juice to make the dressing.
Divide the romaine lettuce among 4 plates and top with the beef, black beans, tomatoes, avocado, red onion and cheddar.
Spoon the dressing over each salad and sprinkle with cilantro.
On the plate
A complete meal on one plate: lettuce and tomatoes for the vegetable half, beef for the protein and beans for the carbohydrate quarter. About 22 g of carbohydrate per salad.
Nutrition
| Nutrient | Per serving (1/4 of recipe) |
|---|---|
| Calories (kcal) | 388 |
| Total carbohydrate | 22 g |
| Dietary fiber | 10 g |
| Total sugars | 4 g |
| Protein | 37 g |
| Total fat | 18 g |
| Saturated fat | 6 g |
| Sodium | 510 mg |
Total carbohydrate includes fiber, as on US nutrition labels. Values are calculated from USDA FoodData Central for the ingredients as listed and are estimates. How we calculate.
Where these numbers come from
| Ingredient | Weight | Carbs | Source |
|---|---|---|---|
| ground beef Ground beef, 93% lean, raw | 450 g | 0.0 g | “Beef, ground, 93% lean meat / 7% fat, raw”, USDA SR Legacy, FDC ID 173110 |
| chili powder Chili powder | 6 g | 3.0 g | “Spices, chili powder”, USDA SR Legacy, FDC ID 171319 |
| cumin Cumin | 3 g | 1.3 g | “Spices, cumin seed”, USDA SR Legacy, FDC ID 170923 |
| garlic powder Garlic powder | 2 g | 1.5 g | “Spices, garlic powder”, USDA SR Legacy, FDC ID 171325 |
| oregano Oregano, dried | 1 g | <1 g | “Spices, oregano, dried”, USDA SR Legacy, FDC ID 171328 |
| salt Salt | 2 g | 0.0 g | “Salt, table”, USDA SR Legacy, FDC ID 173468 |
| water Water | 60 g | 0.0 g | “Beverages, water, tap, drinking”, USDA SR Legacy, FDC ID 173647 |
| romaine lettuce Lettuce, romaine | 300 g | 9.9 g | “Lettuce, cos or romaine, raw”, USDA SR Legacy, FDC ID 169247 |
| tomatoes Tomato, raw | 200 g | 7.8 g | “Tomatoes, red, ripe, raw, year round average”, USDA SR Legacy, FDC ID 170457 |
| black beans Black beans, canned, low sodium | 240 g | 39.8 g | “Beans, black, mature seeds, canned, low sodium”, USDA SR Legacy, FDC ID 175238 |
| avocado Avocado, Hass | 150 g | 13.0 g | “Avocados, raw, California”, USDA SR Legacy, FDC ID 171706 |
| cheddar Cheddar, reduced fat | 56 g | 1.5 g | “Cheese, cheddar, reduced fat (Includes foods for USDA's Food Distribution Program)”, USDA SR Legacy, FDC ID 171292 |
| red onion Onion, raw | 40 g | 3.7 g | “Onions, raw”, USDA SR Legacy, FDC ID 170000 |
| Greek yogurt Greek yogurt, plain, nonfat | 120 g | 4.3 g | “Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program)”, USDA SR Legacy, FDC ID 170894 |
| lime juice Lime juice | 30 g | 2.5 g | “Lime juice, raw”, USDA SR Legacy, FDC ID 168156 |
| cilantro Cilantro, fresh | 8 g | <1 g | “Coriander (cilantro) leaves, raw”, USDA SR Legacy, FDC ID 169997 |
Counted as zero because the source has no value and the amount is 1 g or less per serving: cumin (); garlic powder (); oregano (); salt ().
Calculation engine v1.3.0.
Swaps and variations
- Turkey
- Use 93% lean ground turkey and cook it to 165°F (74°C); the saturated fat goes down a little.
Storage
Refrigerate the seasoned beef within 2 hours and store it, the chopped vegetables and the dressing separately up to 3 days; dice the avocado just before eating.
Nutrition values are estimates calculated from USDA data for the ingredients as listed. This recipe is information, not medical advice; decisions about your diet belong to you and your healthcare team. How we calculate.
Printed from diabetesbites.com/recipes/taco-salad. Nutrition per serving is calculated from USDA FoodData Central for the ingredients as listed.
FAQs
Quick answers about taco salad.
How many carbohydrates are in a taco salad?
About 22 g per salad in this recipe, with 10 g of fiber; there’s no fried shell.
What’s a healthy taco salad dressing?
Greek yogurt with lime juice. It tastes like a light sour cream dressing, with more protein.
How was this recipe?
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