Light Ground Beef Taco Salad

What makes this Recipe "Light"?

This Light Ground Beef Taco Salad recipe has simple ingredients that are better for you.  The healthier ingredient choices of lean ground beef, reduced fat cheese, and lightly salted chips reduces the Fat and Sodium compared to most Taco recipes. 

What is Taco Salad?

Would you be surprised to know that Taco Salad was originated in Texas?  I know I was.  By definition a Taco Salad is made with the same ingredients of a Taco, but served as a salad.  The basic Taco formula is a protein (usually meat) + seasonings (cumin, coriander, chili powder) + toppings (cheese, lettuce, sour cream, onions, and many more) served in a corn or flour tortilla.  The tortilla shell can also be fried, which of course adds more fat.

Light Ground Beef Taco Salad.
Recipe Highlights
  • Low Sodium
  • Low Saturated Fat
  • High Protein
  • Make Ahead Meal
Make Ahead Options

Light Ground Beef Taco Salad can be made ahead. Package salad components (lettuce, cheese, and olives) in one container, meat mixture in a 1-cup container, and the chips in a snack size baggie.  All of it will fit in a 32-ounce round container.

Ingredients for Light Ground Beef Taco Salad

  • 93% Lean Ground Beef – less fat is good thing
  • Canned Bean Dip -Bush’s® Original Bean Dip is the lowest Sodium we have found so far
  • Chili Powder – Look for No Salt added or the lowest sodium brand
  • Diced Tomatoes – Any No Salt added brands will work including Rotel®
  • Iceberg Lettuce – chopped or shredded
  • Shredded Cheese – any reduced fat brand works such as Sargento® Reduce Fat 4 Cheese Mexican Shredded
  • Sliced Olives – buy the smallest can, you only need 4 tablespoons
  • Corn Chips – any brand that is “Lightly Salted” will work

The SMART Menu

What’s a SMART Menu?  I call them smart because the Sodium and Fat (specifically Saturated Fat) are lower than most meals.  Fast Carbs (FC) and Slow Carbs (SC) are balanced to keep blood sugars level.  Plus, the Food Groups give the meal variety.

Side Swaps:

Swap the Yogurt Bar for

  • any flavor Yasso® Frozen Yogurt Bar
  • 2/3 cup any flavor Halo Top® Light Ice Cream
  • 2/3 cup any flavor Bryers® CarbSmart™
Light Ground Beef Taco Salad Lunch Menu.

Benefits of Homemade

Making the Taco Salad at home is not only cheaper than Eating Out, it’s also way more Healthier.  I compared a similar Ground Beef Taco Salad with tortilla chips and was amazed at the difference.  Granted, the portion size is probably bigger than Light Ground Beef Taco Salad, but not worth the 13 grams of Saturated Fat, 1,870 milligrams of Sodium, and 68 Carb grams.  I think you will agree Homemade even tastes better.

Light Ground Beef Taco Salad.

Ground Beef Taco Salad

Tonia Bloom
No dressing needed for this easy taco salad. Shredded lettuce is topped with ground beef, bean dip, and tomato mixture that gives you plenty of protein. Garnish with shredded cheese and crunchy corn chips.
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Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Course Lunch, Main Dish
Diet Low Carb, Low Sodium
Servings 4
Cost $3.63 per serving

Ingredients
  

  • 1 pound 93% Lean Ground Beef
  • 1 (9½-ounce) can Bean Dip such as Bush's Original
  • 2 teaspoons Salt Free Chili Powder
  • 1 (14½-ounce) can No Salt Added Diced Tomatoes
  • ½ head Iceberg Lettuce shredded or chopped
  • 2 ounces Reduced Fat Mexican Style Four Cheese Blend
  • 4 tablespoons Sliced Black Olives drained
  • 2 ounces Lightly Salted Corn Chips

Instructions
 

  • In a large nonstick skillet, cook ground beef over medium-high heat for 5-6 minutes, or until no longer pink. Drain fat. Stir in bean dip, chili powder, and tomatoes with juice. Remove from heat.
  • Evenly divide lettuce between four bowls. Top evenly with beef mixture, olives, cheese, and corn chips. Garnish with green onions
Nutrition Facts
Ground Beef Taco Salad
Amount per Serving
Calories
453
% Daily Value*
Fat
 
21
g
32
%
Saturated Fat
 
5
g
31
%
Cholesterol
 
53
mg
18
%
Sodium
 
540
mg
23
%
Carbohydrates
 
39
g
15
%
Fiber
 
6
g
25
%
Sugar
 
3
g
3
%
Protein
 
25
g
50
%
Carb Count
 
3
19
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword Bean Dishes, Beef Recipes, Heart Healthy, High Fiber, High Protein, Quick Dishes, Salads - Main
Food Groups ***Meat = 3 servings, Starch = 1 serving, Vegetables = 2 servings, Legumes = .5 serving
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