Taco Tuesdays aren’t as much of a ‘thing’ here in the UK as they are in the US, but that doesn’t mean that we don’t still love a good taco now and then. In fact, you may even have seen my recipes for Rainbow Vegan Tacos, Meat-free Organic Rainbow Tacos: 4-ways, and even Breakfast Tacos. However, there’s one issue I’ve always had with tacos – they’re such a messy food! Now it might just be a massive failure on my part – but I’ve never quite gotten the knack of eating hard-shell tacos without them crumbling to pieces as I bite, filling going everywhere, salsa sauce dribbling down my hand. It’s not a pretty sight! Luckily, this healthy taco salad recipe provides the perfect taco fix for all your cravings – mess-free! Best of all – there’s no cooking involved with this recipe, and it takes just minutes to prepare. All you need to do is chop and combine the ingredients, and you’re ready to go! With a combination of crunchy lettuce, corn, kidney beans, avocado, salsa, and tortilla chips – this recipe is both delicious and nutritious. Getting a bite of all the different flavors and textures is heavenly. This isn’t a ‘boring’ salad by any means! Plus, there are tons of ways to customize this recipe to your liking. While I’ve made mine naturally vegan – check my recipe variations section below for vegetarian and gluten-free options. I prepare this vegan taco salad within a jar too, ready to be refrigerated for up to 5 days. That way, you have a nutritious meal waiting for you whenever needed. You can even mix things up from day to day and have slightly different taco salads every day of the week!
Taco salad ingredients
For the Salad:
Homemade salsa (see below) Red kidney beans Sweet corn or oven-roasted corn Avocado – or this Simple Fresh Authentic Guacamole (Mexican) Romaine lettuce Lime Coriander leaves A handful of tortilla chips
For the Salsa:
Cherry tomatoes, onion, chili pepper (optional) Olive oil, lime, cilantro (and/or parsley) Salt, chili flakes (optional)
Recipe ingredient variations & additions
The Salad Base
To keep this light and crunchy, I used a base of chopped romaine lettuce. You could omit this for iceberg lettuce or other hearty greens like radicchio. Want something nutritious but with less crunch? Then you can use any leafy green base that you’d like; mixed salad leaves, spinach, etc.
The Vegetables
There are plenty of additional veggies that you could add to this salad: cucumber, bell peppers, jalapeno, red onion, olives. You can also swap out the kidney beans for another – pinto, black beans, or even a bean mix. For this recipe, I made homemade two-minute salsa. However, if you want to ut down on even more effort and time, then you can buy a store bought option. Look out for clean ingredients labels without added sugars, etc.
Vegetarian Additions
If you’re vegan, then feel free to ignore this section as the salad is naturally plant based – though you can also find vegan versions of all items mentioned here. For example, you could add some of this Simple Smoky Vegan Cheddar Cheese and/or combine it with this Easy Stretchy Vegan Mozzarella Cheese. Feel free to add sharp dairy cheddar or Mexican cheese blend too including Mozzarella Cheese. You could also include the addition of sour cream into the salad or Mexican crema.
The Crunchy Element
There are several options you can take to mimic the taco crunch. For this recipe, I used storebought tortilla chips. Depending on your dietary needs, you can pick up vegan and/or gluten-free tortilla chips. For a more indulgent option, then pick up your favorite Doritos. They may not be as healthy, but you’ll only be using a small handful anyway, so enjoy! Alternatively, you can make crunchy tortilla strips by cutting flour or GF tortillas and baking in the oven until crispy.
The Dressing
I didn’t use a dressing for this Mexican salad due to the creaminess of the avocado and the use of salsa. However, if you prefer something creamy, then you can use sour cream (dairy-free or not), ranch dressing, or even this Creamy Avocado Cilantro Sauce. You could also make a quick, creamy sauce by combining Greek yogurt (or dairy-free coconut yogurt) with some taco seasoning. Note* If you decide to use the avocado sauce, then I’d use sliced avocado within the salad rather than the avocado mash.
For A Heartier Meal
If you want to make this into more of a burrito bowl instead, then feel free to use a base of brown rice or quinoa. For additional protein, then you could fry or bake tofu with a little taco seasoning. I’ve tested it out, and it tastes great hot and cold. You could also prepare other baked/fried vegetarian ‘main’ options such as butternut squash, sweet potato, or mushrooms.
How to make taco salad
When making ahead, I always prepare this taco/ nacho salad in a large jar (750ml). However, you can also prepare it into any container/bowl that you’d prefer. For this recipe, there is a combination of dry and wet elements, so I begin by preparing the wet. Step 1. Prepare the salsa. Chop the tomatoes, red onion, and cilantro. Add them to the olive oil and lime juice. Add the salt and optional chili flakes and then mix well. Step 2. Prepare the Avocado Layer. Mash the avocado together with a little lime juice and cilantro leaves for a very simple take on guacamole. Alternatively, use this Simple Authentic Guacamole. Step 3. Prepare the salad base. Do this by slicing your lettuce into thin strips. Step 4. Assemble the salad. For a layered taco salad, first, add the salsa to the jar (as the wettest ingredient it should always be at the bottom). Then add the beans, corn, avocado mash, and romaine lettuce. Finally, you’d add the tortilla chips to the top – however, feel free to keep them aside for now and add just before serving to avoid going soggy.
How to serve
This taco bowl can be eaten alone or served as a side salad alongside other ‘nibbles.’ This taco salad bowl could pair well with Quick & Simple Watermelon Salsa or even Watermelon Keg/ Dispenser. Read the suggestions above for customizing the salad to your liking, too, depending on whether you want something light or a little bit more ‘comforting.’
How To Serve As A Salad Bar
When serving a large party, I love to make a pick n’ mix Mexican salad table. Pile up some lettuce in everyone’s bowls (or even leave the type of leaves/base to guests’ choice, too!) and then let them choose what toppings they want. That way, you can easily cater to different tastes and dietary requirements.
How to store
Keep your salad jar refrigerated and consume within 4-5 days. Make sure to keep the jar standing up, so the salsa juices don’t mix with the rest of the ingredients. We don’t want a soggy salad! Tip: You can also wait to add the tortilla chips in until right before it’s eaten, that way there is no chance of any soggy-ness at all!
Recipe notes
As beautiful as this looks like a layered taco salad, if you prefer your salad to be mixed up, use a jar large enough to allow extra space at the top. That way, when it comes to eating it, you can give the jar a bit of a shake and voila. Alternatively, you can serve it mixed in the jar or a bowl. If you decide to use a dressing for the recipe, keep it separate from the salad until right before serving.
Healthy salad recipes
Thai Noodle Salad Recipe Healthy New Potato Salad With Green Beans Vegan Kale, Butternut Squash + Quinoa Salad Easy Spinach and Blackberry Salad Easy Caprese Pasta Salad (Tomato Mozzarella Pasta Salad) Middle Eastern Vegan Chickpea Salad (Balela Salad)
If you give this recipe a go, then let me know your thoughts in the comments. Also, feel free to tag me in your recreations @AlphaFoodie.
