Taco Bowl

By Adam Fisher
Published 7/2/2025
Dietitian Reviewed: Erin McNamara, RDN, LDN, CLT
Approved for These Diets:
Heart Healthy | Low Sodium | High Protein | Gluten Free | Diabetic | GLP-1
Taco Bowl
Photo Credit: Adam Fisher, Baldwin Publishing

This healthy Taco Bowl is a flavor-packed, copycat version of the Taco Bell Cantina Chicken Bowl, but with nearly half the fat, more protein and fiber, and a fraction of the sodium (just 136mg compared to over 1,100mg). It features seasoned ground chicken made with a homemade low sodium taco seasoning for bold, savory flavor without the salt. With 38g of protein per serving, this high protein taco salad bowl supports GLP-1 weight loss goals and helps keep you full and energized. Each bowl is layered with fluffy brown rice, black beans, fresh Romaine, crisp red cabbage, juicy tomatoes, creamy avocado, and reduced fat Mexican-style cheese, then finished with a tangy, creamy tomatillo salsa verde made from roasted tomatillos, Greek yogurt, and fresh herbs and spices. It’s a low sodium salad dressing that is low fat, low calorie, and bursting with spicy, zesty flavor. Ready in just 35 minutes, it’s perfect for quick weeknight dinners or easy taco bowl meal prep that’s like eating fully loaded tacos, just without the shells.

If you loved this chicken taco bowl, you are really going to enjoy our healthy Burger Bowl recipe topped with a creamy Special Sauce. It is just one of our many delicious low sodium dinner recipes that will blow your taste buds away!

Total Time
35 minutes
Servings
4
Calories
465

Crave-Worthy Taco Bowls with a Healthy Twist

Flavor-packed chicken taco bowls with creamy salsa verde that adds a fresh kick

This Taco Bowl recipe is a smart, simple way to hit your goals without giving up big flavor. Instead of a sodium-heavy store-bought taco sauce, we roast tomatillos and garlic for a bright, homemade Creamy Salsa Verde that’s blended with Greek yogurt and fresh herbs. Lean ground chicken keeps it high in protein, while brown rice and black beans add whole-grain fiber. The colors and crunch from red cabbage, cherry tomatoes, and avocado make it feel like a taco salad bowl that eats like a full meal. It’s gluten-free, low in saturated fat, and makes a great taco bowl meal prep option. Just store the dressing on the side to keep the ingredients fresh and crisp.

Skip the store-bought packets loaded with salt and preservatives. This homemade low sodium taco seasoning is bold, balanced, and easy to make in batches. It’s the same blend we use in our healthy taco bowl recipe, and it works great in classic tacos, Mexican-inspired soups, casseroles, and more. Making your own gives you full control over flavor and sodium levels, which is especially helpful if you're managing heart health, blood pressure, or following a low sodium diet. Plus, no added sugar or mystery ingredients. Just REAL spices.

Homemade Low Sodium Taco Seasoning

Makes about 3 tablespoons (enough for 1 to 1.5 pounds of meat)

Ingredients:

  • 1 teaspoon ground cumin
  • 1 teaspoon garlic powder
  • ½ teaspoon chili powder
  • ½ teaspoon smoked paprika
  • ½ teaspoon onion powder
  • ¼ teaspoon freshly ground black pepper
  • ⅛ teaspoon cayenne pepper (optional, for heat)

Directions:
In a small bowl, stir all spices together until well combined. Use immediately or store in an airtight spice jar for up to 6 months.

To Use:
Sprinkle the full batch over 1 to 1.5 pounds of lean ground meat or shredded chicken, then add 2 tablespoons of water while cooking to help the spices coat evenly and create a light sauce.

Tip: This mix is sodium-free as written. If you’re not on a sodium-restricted diet, you can add ¼ teaspoon salt to the full batch or season to taste when cooking.

This healthy Taco Bowl recipe is a copycat version of the Taco Bell Cantina Chicken Bowl, but we cut the sodium and fat dramatically while boosting fiber and protein. Our version skips the processed ingredients and uses a homemade, low calorie salad dressing recipe with roasted tomatillos, nonfat Greek yogurt and fresh herbs.

Taco Bell’s Cantina Chicken Bowl has:

  • 24g fat
  • 7g saturated fat
  • 1170mg sodium
  • 24g protein
  • 10g fiber

Our Health eCooks Taco Bowl has:

  • 14g fat
  • 3g saturated fat
  • 136mg sodium
  • 38g protein
  • 12g fiber

You get more nutrition, less salt, and all the flavor, which is perfect for anyone looking for low sodium chicken recipes or a heart-healthy upgrade to their taco night.

Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes

Calories: 465 per bowl

Dietary Tags: High-Protein, Low-Sodium, Heart-Healthy, Gluten-Free, Diabetic-Friendly, Bariatric-Friendly, GLP-1 Friendly

Ingredient Substitutions

Use 93% lean ground turkey or 90–93% lean ground beef for a similar texture.

Try quinoa, farro, or cooked lentils for more protein and variety.

Use regular plain yogurt or fat-free sour cream. Just note that it lowers the protein content.

Sub in baby spinach, arugula, kale, or spring mix. Iceberg works but offers less nutrition.

If you do not have a jalapeño for the tomatillo salsa verde, crushed red pepper flakes are a perfect replacement. We tried making it with ¼ teaspoon and it gave the dressing a good kick. Feel free to use more or less pepper flakes to adjust to your preferred spiciness level.

No problem! Swapping the black beans for kidney, chickpeas, cannellini, or great northern beans work perfectly. If using canned beans, just be sure to get the reduced sodium or no salt added varieties.

Key Health Highlights

  • High protein from lean ground chicken and Greek yogurt
  • Excellent source of fiber from beans, brown rice, and cabbage
  • Low sodium with only 136mg per serving
  • GLP-1 and diabetic-friendly with balanced macros
  • Dietitian-reviewed for heart-health and bariatric needs
  • Great for taco bowl meal prep, just add dressing and avocado before eating

Serving & Storage Tips

  • Store dressing separately if making ahead to keep everything crisp
  • Keeps in the fridge up to 4 days in airtight containers
  • Add avocado and cheese just before eating to keep them fresh
  • Great cold or room temp for on-the-go lunches and taco bowl meal prep
  • For a fresh twist, top with chopped mango or pineapple for a sweet-savory combo

FAQs About Taco Bowls

Swap the ground chicken for crumbled tofu, tempeh, or lentils. Use the same seasoning blend and sauté with onion and garlic. For vegan, use a dairy-free yogurt or cashew cream in the salsa verde and skip the cheese or use a plant-based version.

To make it milder, remove the seeds from the jalapeño or skip it altogether for a zesty, not spicy sauce. For more heat, leave the seeds in or add a second pepper.

Keep wet and dry ingredients separate. Store the cooked chicken, rice, and beans together, and keep lettuce, toppings, and dressing in separate containers. Add avocado and salsa verde just before eating to keep everything fresh and crisp.

They can be, especially when you skip the fried shells and build your bowl with lean proteins, veggies, and whole grains. You control the portions and avoid hidden sodium and saturated fat often found in restaurant tacos.

Yes. Skip the rice and beans and load up on more leafy greens, ground chicken, cabbage, and avocado. You’ll still get great flavor and texture with fewer carbs and calories — perfect for low-carb or keto-style eating.

Feel free to use grilled shredded chicken for a lean, smoky twist instead of ground chicken. Lightly coat boneless, skinless chicken breasts or thighs with a drizzle of olive oil and the same taco seasoning blend then grill or bake until fully cooked (internal temp: 165°F). Let rest for 5 minutes before shredding. To shred easily, pull apart with two forks or place in a stand mixer fitted with the paddle attachment and mix on low for 20 to 30 seconds.

Classic Healthy Taco Recipes You'll Love

If you are looking for traditional tacos that are light and full of flavor, here are some of our favorite healthy taco recipes:

Beef Tacos
Grilled Chicken Tacos with Mango Salsa
Skirt Steak Tacos
Buffalo Roasted Cauliflower Tacos
Shrimp and Black Bean Tacos

Taco-Inspired Recipes Perfect for Parties

Planning a game day, family gathering, or potluck? These healthy, taco-themed recipes are built for sharing with big flavor and better nutrition.

Taco Pasta Salad
Taco Dip
Taco Casserole
Seven Layer Dip
Photo Credit: Adam Fisher, Baldwin Publishing
Health eCooks Cookbook on Amazon

Ingredients

Recipe yields 4 servings

Creamy Salsa Verde

Taco Meat

Salad

Helpful How-To Video

How to Make Taco Bowl

Creamy Salsa Verde

  1. Step 1

    Set oven rack about 6 inches from heating element. Preheat oven to broil. Line a large rimmed baking sheet with foil.

  2. Step 2

    Remove papery husks from tomatillos and rinse. Slice tomatillos in half and place cut-side down on prepared baking sheet. Add garlic cloves to pan. Place under broiler for about 5 to 7 minutes to lightly blacken skins.

  3. Step 3

    In a blender or food processor, add roasted tomatillos and any cooked off juices. Peel garlic and add to blender or food processor. Add remaining ingredients and pulse on high until finely chopped and smooth. Transfer to a serving bowl. Refrigerate until ready to serve with taco bowls.

Taco Meat

  1. Step 1

    In a small mixing bowl, make the homemade taco seasoning by combining the oregano, cumin, garlic powder, chili powder, chipotle powder, smoked paprika, black pepper, cayenne pepper, and onion powder.

  2. Step 2

    Heat a large skillet over medium-high heat. Add olive oil and heat until warm and shimmering. Add onion and garlic; cook for 2 minutes. Add ground chicken and season with taco seasoning and chopped parsley; stir to combine. Brown the chicken, breaking it up with a wooden spoon as it cooks. Cook for 5 minutes, stirring often, then add water; continue cooking for 5 to 7 minutes until fully cooked. Remove from heat and drain and discard any excess fat.

Salad

  1. After the chicken has been drained of any fat, assemble the burger bowls. Add 1 cup of Romaine lettuce to 4 bowls. Divide brown rice, black beans, red cabbage, tomatoes, onion, and avocado among bowls. the ground beef among the bowls and top with tomatoes and sliced onion. Add black pepper to taste. Add the ground chicken, a squeeze of lime, and a sprinkle of Mexican-style cheese. Drizzle each bowl with salsa verde dressing and top with chopped cilantro (Note: if making for meal prep, store dressing separately and add when ready to eat). Serve and enjoy!

Nutrition Facts

Serving Size:
1

465
Calories
14
g
Fat
86
mg
Cholesterol
136
mg
Sodium
45
g
Carbs
3
g
Sat. Fat
12
g
Fiber
38
g
Protein
10
g
Sugars

More Recipes Like Taco Bowl