Top 10 dietitian-approved taco fillings that are deliciously good for you

A simple Google search of ‘taco recipes’ will generate 354,000,000 results. It’s mind-boggling! But it serves to highlight the popularity of this Mexican street food.

From a nutritional perspective, there’s a lot to like about tacos. You can fill them with just about anything. The world is your oyster – although let’s hope oyster tacos never become a thing.

You’ve got all options covered. Include a protein source, plenty of colourful salad veggies and ingredients such as cheese, avocado, herbs etc.

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Wrap it all up in a tortilla (whole grain if possible), and you’ve got yourself a wholesome and delicious meal. What’s more, you can create a taco in next-to-no-time at all.

Here are my top 10 dietitian-approved taco fillings that will not only tantalise your tastebuds but also provide an abundance of nutritional goodness.

1. Black beans – put layers of beans, shredded lettuce and diced fresh cherry tomatoes on a tortilla. Top them with a hearty dollop of smashed avocado, a sprinkling of grated cheese, salsa, plus a spoonful of sour cream or Greek yoghurt (for a healthier spin). This taco is a family favourite in my household.

2. Haloumi and slaw – spread a generous amount of slaw on a tortilla and top with golden haloumi. Drizzle with honey and a spritz of lime for some extra zing. Anything with haloumi has to be delicious, right?

3. Chipotle chicken and charred corn – combine mixed leaves, grilled chicken and charred corn on a tortilla and dress with chipotle mayonnaise. Is there a better culinary partnership than chipotle sauce and mayo? Even this dietitian approves, although it's best to exercise the ‘less is more’ adage.

4. Chilli beef – cook lean beef mince with chilli and salt-reduced Mexican seasoning. Partner it with lettuce, jalapenos, chopped tomato and torn coriander. Not a fan of coriander? Try parsley or mint for a flavour boost alternative.

5. Spiced jackfruit – combine jackfruit, purple cabbage, smashed avocado and a bevy of spices to a tortilla. Now vegans can enjoy the wonders of meat and dairy-free tacos!

6. Pulled pork with charred pineapple – spread roast pork on the base of a tortilla and top with pieces of charred pineapple, red onion and spinach. It hits the umami and sweet notes in equal proportion.

7. Chilli bean – combine 4-bean mix, diced tomatoes and fresh red chilli. Add the mixture to a tortilla and top with cheese and sour cream. It’s the perfect taco recipe when supplies are running low. I’m going out on a limb here, but I suspect there’s a tin of 4-bean mix hiding in most people’s pantries.

8. Flathead – lightly dust flathead fillets in flour and fry in extra virgin olive oil. Combine fish with kale slaw and dress with honey, lime mayonnaise. Fish lovers, there’s even a taco for you!

9. Satay tofu – lather warmed tofu strips with satay sauce and add to tortillas with mixed cabbage leaves and crushed peanuts. Go nuts!

10. Cajun salmon – coat salmon fillets with Cajun spice mix and pan fry in extra virgin olive oil. Combine rocket leaves, diced avocado, thinly sliced red onion, and layer on a tortilla. Top with bite-sized salmon pieces. Spritz with fresh lime to elevate the dish to even greater heights.

So there you have it, ten delicious taco options to meet all your dietary needs and preferences. Buen provecho!

Joel Feren is an accredited practicing dietitian who applies the art and science of nutrition to help you better understand the relationship between health and food. For more, follow him here.