Taco Bowl

Creamy Salsa Verde:

• ½ lb tomatillos (about 4): Husk and rinse before roasting. Look for firm, bright green ones.
  
  
• 2 garlic cloves, unpeeled: Roast with the tomatillos for deeper flavor. No need to peel before roasting.
  
  
• ¼ cup nonfat plain Greek yogurt: Adds creaminess with extra protein. Blend in last to keep it smooth.
  
  
• ¼ cup chopped cilantro & ¼ cup chopped parsley: Use both for balance. The cilantro adds zestiness while the parsley mellows it out.
  
  
• 1 Tbsp fresh lime juice: Use freshly squeezed for best flavor. Adds acid to balance the richness.
  
  
• 1 jalapeño, stemmed, seeded, and chopped: Leave seeds in for more heat or remove for a milder kick.
• ½ small white onion, roughly chopped: Adds sharpness to the salsa. Any variety works if needed.
  
  
• ½ tsp black pepper: Enhances the roasted flavor without extra salt.
  
  
• 1 tsp agave nectar: Adds a touch of sweetness to balance out the zestiness and heat.

Taco Meat:

• 1 tsp ground cumin, 1 tsp garlic powder, ½ tsp chili powder, ½ tsp smoked paprika, ¼ tsp black pepper, ¼ tsp cayenne, ¼ tsp onion powder: An easy, homemade low sodium taco seasoning you can feel good about.
  
  
• ½ Tbsp olive oil: Just enough to sauté aromatics without adding too much fat.
  
  
• 1 small white onion, finely chopped: Adds color and sweetness when cooked. Use red or yellow onion if that’s what you have.
  
  
• 2 garlic cloves, finely minced: Stir in with the onion for a savory base.
  
  
• 1 lb 98% lean ground chicken: Lean and high in protein. Break it up well as it browns.
  
  
• 2 Tbsp water: Keeps the chicken moist while cooking and helps the seasoning coat evenly.

Taco Salad:

• 4 cups chopped Romaine lettuce: Crisp base for the bowl. Dark leafy greens like spinach or arugula also work.
  
  
• 1 cup cooked brown rice: Adds fiber and whole-grain carbs. Cook ahead or use frozen pre-cooked.
  
  
• 1 cup no salt added black beans: Rinse before using. Great source of plant protein and fiber.
  
  
• 1 cup finely sliced red cabbage: Adds crunch and color. Red or green both work.
  
  
• 1 pint cherry tomatoes, quartered: Sweet and juicy. Grape tomatoes are a good swap.
  
  
• ½ small red onion, thinly sliced: Raw for crunch and bite. Soak in water to mellow out the flavor, if desired.
  
  
• 1 ripe avocado, chopped: Adds creaminess and healthy fats (including monounsaturated and polyunsaturated fats). Add just before serving to prevent browning.
  
  
• ¼ cup roughly chopped cilantro: Fresh finish and an extra pop of color. Add on top with lime juice.
  
  
• ¼ cup shredded reduced fat Mexican-style cheese blend: Just enough to add richness without overdoing saturated fat.
  
  
• Freshly ground black pepper, to taste: Season at the end to balance all the flavors.
  
  
• Lime wedges, for serving: A final squeeze adds brightness and ties everything together.

1. Broil the Tomatillos and Garlic: Preheat the broiler and line a baking sheet with foil. Cut tomatillos in half and place cut-side down on the sheet. Add unpeeled garlic cloves. Broil for 5 to 7 minutes until the skins are lightly charred.
   
   
2. Blend the Salsa Verde: Peel the garlic and transfer with the roasted tomatillos to a blender or food processor. Add yogurt, cilantro, parsley, lime juice, jalapeño, onion, and black pepper. Blend until smooth. Chill until ready to use.
   
   
3. Make the Taco Meat: In a small bowl, mix the cumin, garlic powder, chili powder, paprika, black pepper, cayenne, and onion powder. Heat olive oil in a skillet over medium-high. Sauté red onion and garlic for 2 minutes, then add ground chicken and spice mix. Cook, breaking up the meat, until browned and fully cooked, about 10 minutes total. Add water halfway through to keep it juicy. Drain any excess fat.
   
   
4. Assemble the Bowls: Start with 1 cup chopped Romaine in each of 4 bowls. Divide rice, black beans, red cabbage, tomatoes, red onion, and avocado. Top with the seasoned ground chicken. Sprinkle with cheese, black pepper, and a squeeze of lime. Drizzle with creamy salsa verde and finish with cilantro.

Fresh Tip: If prepping ahead, keep dressing and avocado separate until ready to eat.

No ground chicken?
Use 93% lean ground turkey or 90–93% lean ground beef for a similar texture.

No brown rice?
Try quinoa, farro, or cooked lentils for more protein and variety.

Don't want to use Greek yogurt for the tomatillo salsa verde?
Use regular plain yogurt or fat-free sour cream. Just note that it lowers the protein content.

No Romaine?
Sub in baby spinach, arugula, kale, or spring mix. Iceberg works but offers less nutrition.

Forgot to buy a jalapeño?
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.

Prefer a different kind of beans?
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.

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.

• 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

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.

• 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

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

How do I make this taco bowl vegetarian or vegan?
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.

How can I adjust the spice level of the creamy salsa verde?
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.

What’s the best way to meal prep taco bowls for the week?
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.

Are taco bowls healthier than regular tacos?
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.

Can I make a low-carb version of this taco bowl?
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.

Can I use chicken breasts instead of ground chicken?
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.

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: Lean ground beef, chopped onion, tomato sauce, and warm spices come together in this protein-rich beef taco filling, all served in warm corn taco shells. Great for heart-healthy diets.
  
  
• Grilled Chicken Tacos with Mango Salsa: Juicy grilled chicken breast meets sweet and spicy mango salsa for a fresh, tropical take on taco night. Gluten-free and packed with lean protein.
  
  
• Skirt Steak Tacos: Tender grilled skirt steak, creamy avocado, and fresh veggies make these tacos a high-protein favorite.
  
  
• Buffalo Roasted Cauliflower Tacos: Crispy, spicy cauliflower bites tossed in a tangy buffalo sauce and tucked into warm tortillas. A plant-based option that’s big on flavor, low in saturated fat.
  
  
• Shrimp and Black Bean Tacos: Succulent shrimp, smoky black beans, and a quick salsa make these tacos a fast and heart-healthy dinner that is high in protein and lower in sodium.

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: A bold, high-fiber twist on pasta salad with taco-seasoned beans, whole grain rotini, corn, avocado, and a zesty chipotle dressing. Great served cold and made ahead to let the flavors blend together.
  
  
• Taco Dip: This lightened-up layered dip features perfectly seasoned ground turkey, low fat sour cream, ripe tomatoes, shredded lettuce with just a sprinkle of reduced fat cheddar cheese. Lower in fat and sodium but still crowd-pleasing.
  
  
• Taco Casserole: A warm, comforting dish with layers of seasoned lean ground chicken, refried beans, chopped veggies, melty sharp cheddar cheese, and topped with crushed tortilla chips. Bakes up perfectly for easy serving with fresh vegetables, toasted pita, or whole grain tortilla chips.
  
  
• Seven Layer Dip: All the classic layers you love, just made better (and healthier). This version skips the heavy sour cream and cheese overload but keeps the creamy, fresh, zesty layers intact.