6 healthy taco recipes

It’s hard to imagine a meal more versatile than tacos. Not only can you go beyond your typical tortilla with lettuce cups or pita bread, you can stuff your shell with whatever your heart desires. Whether you’re vegetarian, prefer shrimp over steak (and vice versa), or constantly need to tame a ravenous sweet tooth-there’s a taco out there for you.

Plus, tacos are an easy way to sneak in loads of nutrition. Pile on your favourite protein and plenty of produce, and you’ll have a satisfying meal full fibre and healthy fats, along with essential vitamins and minerals.

But it’s easy to fall into the beef, lettuce, cheese, and salsa trap-so we created and perfected six delicious recipes that will help you spice things up. Keep the following ideas on hand next time taco night starts to feel a bit dull.

Huevos Rancheros

A spicy sauce made fresh from sautéed vegetables helps you begin the day with a good dose of vitamins A and C.

SERVES 4 | PREP TIME: 10 MINUTES | TOTAL TIME: 35 MINUTES

• 3 tsp olive oil
• 1 med green capsicum, chopped
• 1 med yellow onion, chopped
• 2 cloves garlic, chopped
• 1/2 tsp dried oregano
• 1/2 tsp ground cumin
• 1 can (440g) no-salt-added diced tomatoes with juice
• 2 Tbsp chopped chipotle pepper in adobo
• 1/4 c chopped coriander + leaves for garnish
• 4 eggs
• 1 c canned black beans or pinto beans, drained and rinsed
• 4 whole wheat tortillas, warmed

How to Make It:

1. Heat 2 tsp oil over medium until shimmering in medium saucepan. Add capsicum, onion, garlic, oregano, cumin, and a pinch of kosher salt and cook until onion is translucent, 8 minutes. Add tomatoes, chipotle, and cilantro and cook until reduced slightly, 10 minutes. Puree with regular or hand blender until smooth.

2. Heat remaining 1 tsp oil in large nonstick skillet and fry eggs sunny side up. Fill each tortilla with 1/4 cup beans, 1 egg, and desired amount of sauce. Top with coriander leaves.

Per serving: 1,138kJ (272cal), 14 g pro, 40 g carb, 8 g fibre, 6 g sugars (1 g added sugars), 9.5 g fat, 2 g sat fat, 186 mg cholesterol, 476 mg sodium

Spicy Prawn Tacos

Flavoured with a zesty spread and cool pickled vegetables, these prawn tacos have half the saturated fat and twice the protein of a fried fish taco.

SERVES 4 | PREP TIME: 10 MINUTES | TOTAL TIME: 25 MINUTES

• 1/3 c white vinegar
• 1 Tbsp sugar
• 1 tsp grated ginger
• 1/2 tsp kosher salt
• 1/2 c grated carrot
• 1/2 c grated daikon radish
• 1/4 c mayonnaise
• 2 tsp Sriracha sauce
• 1 tsp less-sodium soy sauce
• 4 lg butter lettuce leaves
• 375g med prawns, cooked, peeled, and deveined
• 1 jalapeno, thinly sliced
• 2 Tbsp coriander leaves

How to Make It:

1. Stir together 1/3 cup hot water, vinegar, sugar, ginger, and salt in medium bowl until sugar dissolves. Submerge carrot and radish; let sit 10 minutes.

2. Mix mayonnaise, Sriracha, and soy sauce in small bowl. Spread over 4 lettuce leaves. Add shrimp and jalapeno. Top with pickled carrot-radish mixture and sprinkle with coriander.

Per serving: 732kJ (175cal), 22 g protein, 7 g carb, 1 g fibre, 3 g sugars (1 g added sugars), 6.5 g fat, 0.5 g sat fat, 176 mg cholesterol, 480 mg sodium

Greek Chickpea Tacos

Bring the Mediterranean diet to taco night: This dish delivers probiotic-rich Greek yogurt, stomach-soothing mint, and 10 grams of fibre per serving for healthy digestion.

SERVES 4 | PREP TIME: 10 MINUTES | TOTAL TIME: 20 MINUTES

• 1 can (475g) unsalted chickpeas, drained and rinsed
• 2 Tbsp fresh lemon juice
• 2 Tbsp olive oil
• 1 tsp dried oregano
• 4 whole wheat pitas (6" diameter), warmed
• 2 c mixed spring greens
• 1 lg tomato, diced
• 1/2 sm red onion, thinly sliced
• 1/4 c pitted kalamata olives, sliced
• 1/2 seedless cucumber, peeled and grated (reserve and dice extra cucumber for garnish, if desired)
• 1 c plain Greek yogurt
• 2 Tbsp chopped fresh mint + leaves for garnish
• 1 clove garlic, minced

How to Make It:

1. Mash chickpeas with 1 Tbsp lemon juice, olive oil, and oregano in medium bowl. Spread one-quarter of mixture on each pita. Top with greens, tomato, onion, and olives.

2. Combine cucumber, yogurt, mint, remaining 1 Tbsp lemon juice, garlic, and a pinch of kosher salt in medium bowl. Drizzle over taco fillings. Top with mint leaves and diced cucumber, if desired.

Per serving: 1,795kJ (429cal), 17 g protein, 58 g carb, 10 g fibre, 6 g sugars (0 g added sugars), 16.5 g fat, 3.5 g sat fat, 8 mg cholesterol, 696 mg sodium

Classic Carne Asada

Swap that taco kit for a traditional take that uses soft tortillas instead of fried shells, homemade salsa in place of the bottled kind, and coriander and lime juice rather than sour cream.

SERVES 4 | PREP TIME: 10 MINUTES | TOTAL TIME: 25 MINUTES

• 500g skirt steak, trimmed
• 1 lg ripe tomato, finely chopped
• 1/2 avocado, diced
• 1/2 sm red onion, finely chopped
• 3 Tbsp finely chopped cilantro
• 1 sm jalapeno, seeded and minced
• 1 clove garlic, minced Juice of 1 lime + wedges for serving
• 8 corn tortillas, warmed

1. Season steak with salt and pepper and let sit at room temperature while heating grill or grill pan to medium-high.

2. Toss together tomato, avocado, onion, coriander, jalapeno, garlic, lime juice, and a pinch of salt in medium bowl.

3. Grill steak, flipping once, until medium-rare, about 8 minutes. Let rest 5 minutes while grilling tortillas to warm. Cut steak into 3 to 4 inch sections and slice thinly against grain.

4. Assemble tacos with steak and salsa. Serve with lime wedges.

Per serving: 1,313kJ (314cal), 27 g protein, 22 g carb, 5 g fibre, 4 g sugars (0 g added sugars), 13 g fat, 4 g sat fat, 74 mg cholesterol, 321 mg sodium

Vegetable & Cheese Taco Cups

This appetiser showcases a mushroom blend that provides anti-inflammatory selenium and blood pressure-regulating potassium.

SERVES 8 | PREP TIME: 10 MINUTES | TOTAL TIME: 45 MINUTES + COOLING TIME

• 8 slices pepper jack or Colby jack cheese
• 1 tsp olive oil
• 1/2 c chopped red capsicum
• 1/2 c chopped yellow capsicum
• 1/2 c chopped white onion
• 1 clove garlic, minced
• 250g mixed mushrooms, chopped
• 1 can (15 oz) black beans, drained and rinsed
• 1 tsp chili powder
• 1/2 tsp ground cumin
• 1/4 c chopped coriander
• 4 Tbsp chopped pickled jalapeno lime wedges for serving

How to Make It:

1. Heat oven to 190°C. Place cheese slices on parchment-lined baking sheet. Bake until bubbly, 5 minutes. Remove from oven and let cool slightly, about 5 minutes. Gently push slices into separate muffin tin cups and let cool completely.

2. Heat oil over medium until shimmering in large skillet. Add capsicum, onion, and garlic and cook, stirring, until onion is translucent, 5 minutes.

3. Stir in mushrooms and cook until liquid has evaporated and mushrooms are golden brown, 10 minutes. Stir in beans, chili powder, cumin, and a pinch of salt and cook until heated through, 5 minutes.

4. Divide mixture among cheese cups. Top with coriander and jalapeno. Serve with lime wedges.

Per serving: 661kJ (158cal), 10 g protein, 9 g carb, 2 g fibre, 1 g sugars (0 g added sugars), 9.5 g fat, 5 g sat fat, 30 mg cholesterol, 240 mg sodium

Mocha Dessert Tacos

These blueberry-pancake taco shells are made from whole wheat flour for extra heart-healthy magnesium.

SERVES 6 | PREP TIME: 5 MINUTES | TOTAL TIME: 25 MINUTES

• 125g dark chocolate, finely chopped
• 1 tsp instant espresso powder or coffee granules
• 2 med bananas
• 3 lg eggs
• 1 c blueberries
• 1/2 c whole wheat flour
• 2 tsp whole milk
• 1/2 tsp baking powder
• 1/4 tsp kosher salt
• 2 tsp canola oil
• 2 c berries (such as blueberries and raspberries)

1. Microwave chocolate in 15-second bursts in microwave-safe bowl, stirring intermittently, until melted. Stir in espresso powder until smooth.

2. Puree bananas, eggs, blueberries, flour, milk, baking powder, and salt in blender until smooth.

3. Heat 1 tsp oil in large nonstick skillet over medium. Dollop 1/4 cup batter into skillet (spread slightly) and cook until top is set, 2 to 3 minutes; flip and cook until golden on bottom, 2 minutes more. Repeat with remaining batter, adding remaining oil as needed.

4. Fold each pancake and fill with berries. Drizzle with chocolate-coffee sauce.

Per serving: 1,087kJ (260cal), 7 g protein, 36 g carb, 7 g fibre, 18 g sugars (9 g added sugars), 11 g fat, 4.5 g sat fat, 94 mg cholesterol, 163 mg sodium