Crispy Chicken Tacos: A Delicious, Healthy, and Easy Recipe!
When it comes to tacos, that satisfying crunch is what truly takes them to the next level. If you’re craving a healthier alternative to greasy takeout tacos, then this crispy chicken taco recipe is sure to become a go-to in your household. Not only are they quick and easy to make, but they’re also packed with nutritious ingredients that seamlessly fit into a balanced diet. Plus, they’re so delicious that they’re bound to earn a spot on your weekly menu. By using corn tortillas, these tacos are also gluten-free, making them an even better choice for your family.
Why Choose Crispy Chicken Tacos?
Are you trying to lose weight or just eat healthier? You might think you need to give up your favorite comfort foods. WRONG! With a few tweaks, you can enjoy these tasty, crispy chicken tacos without compromising your health goals. This recipe uses lean shredded chicken, black beans, corn, and salsa verde for a filling that’s as nutritious as it is delicious!
By baking the tacos instead of frying them, you cut down on unhealthy fats while still achieving that much-desired crispiness. These crispy chicken tacos are perfect for a quick weeknight meal. I often eat any leftover filling over a salad for lunch the next day.
The Ingredients for Crispy Taco Recipe: Simple and Healthy
Let’s break down what makes this crispy chicken taco recipe both delicious and nutritious.
– Shredded Chicken: Chicken is a fantastic source of lean protein, which is essential for muscle repair and helps keep you fuller for longer. You can use leftover or rotisserie chicken.
– Olive Oil: Using just a tablespoon of olive oil for sautéing keeps the recipe light while adding a heart healthy fat.
– Onion and Garlic: Onion and garlic add incredible flavor and are packed with antioxidants that support overall health.
– Frozen Corn and Black Beans: These ingredients bring both color and texture to your crispy chicken tacos. Corn is a good source of fiber and vitamins, while black beans are rich in plant-based protein and fiber, making them a great addition for those looking to manage their weight, cholesterol or blood sugar.
– Salsa Verde: This tangy green salsa adds a ton of flavor with minimal calories. Plus, it’s full of antioxidants from tomatillos.
– Taco Seasoning: Choose a reduced-sodium taco seasoning packet to keep your salt intake in check while still packing in all those delicious Mexican flavors.
– Corn Taco Shells: Using corn taco shells instead of flour tortillas reduces the calorie count, adds a satisfying crunch when baked and make this a gluten free taco recipe.
– Shredded Taco Cheese: While cheese adds a bit of indulgence to the recipe, portion control is key. The recipe calls for 2 tablespoons per taco, which strikes the perfect balance between flavor and nutrition.
How to Make Crispy Chicken Tacos
This crispy chicken taco recipe is incredibly simple to make, and you’ll only need about 10 minutes of prep time! Let’s dive into the step-by-step instructions:
Ingredients Crispy Tacos:
– 1 lb shredded chicken (leftover or rotisserie chicken works)
– 1 tablespoon olive oil
– 1 white onion, diced
– 2 teaspoons minced garlic
– 1 cup frozen corn, thawed
– 1 cup black beans, rinsed and drained
– 1 cup salsa verde
– 1 reduced-sodium taco seasoning packet
– 1 cup water
– 12-14 corn taco shells
– 3/4 cup shredded taco cheese
Instructions:
- Preheat the Oven: Start by preheating your oven to 400°F.
- Sauté the Vegetables: Heat a large skillet over medium-high heat. Add the olive oil, diced onion, and minced garlic. Sauté for about 3 minutes, until the onion is soft and slightly see through.
- Prepare the Filling: Add the thawed corn, black beans, shredded chicken, taco seasoning, salsa verde, and water to the skillet. Stir everything together and allow it to simmer for 5-7 minutes until heated through.
- Soften the Taco Shells: Before you stuff your tacos and while the taco filling is simmering, wrap a stack of corn taco shells in a damp paper towel and microwave them for 45 seconds. This will make them easier to fold without breaking.
- Assemble the Tacos: Line two baking sheets with parchment paper (or foil). Lay out 6-8 taco shells on each sheet. Spoon the chicken mixture onto one half of each taco shell, then sprinkle 2 tablespoons of shredded cheese on top of the filling.
- Bake the Tacos: Fold each shell in half and lightly spray with non-stick cooking spray. Bake in the oven for 12-14 minutes, or until the tacos are golden and crispy.
- Serve and Enjoy: Once the tacos are done, serve them warm with your favorite toppings like fresh cilantro, avocado, or a dollop of Greek yogurt or sour cream.
If you can only fit one sheet of tacos in the oven at a time, store the first batch in the microwave to keep them warm while you bake the second batch.
Nutrition facts: Recipe makes 12-14 tacos. Nutrition facts below are for 1 taco
Calories: 170 Total Fat: 7 g Saturated Fat: 2 g Carb: 16 g Fiber: 3 g Sugar: 2 g Protein: 11 g Sodium: 174 mg
Tips for Perfect Crispy Tacos Every Time
-Prevent Soggy Tacos: Baking the tacos is key to achieving that crispiness without frying, parchment paper is best to prevent the bottoms from getting soggy.
-Customizing Your Tacos: These crispy tacos are easy to customize, for instance. If you prefer more veggies, add diced bell peppers or chopped spinach to the filling. You can also swap out the chicken for ground turkey, beef or a plant based meat crumble.
A Crispy Delight That’s Healthy Too!
This easy dinner recipe is not only easy to make but also packed with flavor and nutrition. Whether you’re feeding your family on a busy weeknight or meal prepping for the week ahead, these tacos are a winner. Plus, they prove that eating healthy doesn’t mean giving up on your favorite meals.
So, next time you’re craving tacos, give this crispy chicken taco recipe a try—you won’t be disappointed!
About the Author
Rachel Roberts is a Registered Dietitian and Nutritionist in Rhode Island, a Certified Personal Trainer, business owner, mom, wife, and self-proclaimed foodie with over 20 years of experience in the field of health and wellness. She believes that healthy eating should not be complicated or time-consuming. Follow her on YouTube, Facebook, or Instagram for more Dietitian approved recipes and tips to optimize your health.
Need some help getting your health on track? Rachel and her team of Registered Dietitians and Nutritionists help people lose weight and achieve their health and wellness goals! Meet in person with one of our Nutritionists in RI. We also offer online nutrition coaching sessions to people in RI, MA, CT and FL. Click here to schedule a consultation. In most cases our Nutritionists are 100% covered by health insurance.
