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. It's also incredibly versatile and perfect for a week of healthy meal prep.
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!
This Taco Bowl is designed for health by drastically cutting sodium with a homemade spice blend, reducing unhealthy fats by using lean ground chicken and a Greek yogurt-based dressing, and boosting fiber with whole grains and fresh vegetables.
This information is for educational purposes only and is not a substitute for professional medical advice.
A taco bowl typically consists of a base of lettuce or rice, a protein like seasoned ground meat or beans, and various toppings such as tomatoes, cheese, avocado, and salsa, all served in a bowl without a tortilla shell.
Yes, they can be very healthy when made at home. This recipe focuses on lean protein, lots of vegetables, whole grains, and a low-sodium, yogurt-based dressing to create a balanced meal that is much healthier than restaurant versions.
The main difference is often the shell. A taco salad is traditionally served in a large, fried tortilla shell, which adds significant calories and fat. A taco bowl skips the fried shell and serves the ingredients directly in a standard bowl, making it a lighter, healthier option.
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.
If you are looking for traditional tacos that are light and full of flavor, here are some of our favorite healthy taco recipes:
Planning a game day, family gathering, or potluck? These healthy, taco-themed recipes are built for sharing with big flavor and better nutrition.
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.
Makes about 3 tablespoons (enough for 1 to 1.5 pounds of meat)
Ingredients:
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:
Our Health eCooks Taco Bowl has:
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.
Recipe yields 4 servings
Set oven rack about 6 inches from heating element. Preheat oven to broil. Line a large rimmed baking sheet with foil.
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.
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.
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.
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.
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!
For a different texture, you can use shredded chicken instead of ground chicken. Cook seasoned chicken breasts in an Instant Pot on high pressure for 10 minutes, or bake them at 400°F for 20-25 minutes before shredding with two forks.
Swap the ground chicken with 1 lb of lean ground beef (93/7) and use the same homemade taco seasoning.
Omit the brown rice and black beans. Serve the seasoned chicken over a generous bed of chopped lettuce and shredded cabbage.
Replace the chicken with a can of rinsed lentils or 1 lb of crumbled extra-firm tofu, sautéed with the same spice blend.
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.