Taco Salad
Warm, homemade-seasoned taco beef over crisp romaine with cheddar, tomatoes, avocado and olives, dressed with a quick salsa and sour cream "taco ranch."
Nutrition per serving
1 main-course salad- Net carbs
- 7.4g
- Calories
- 554kcal
- Protein
- 30g
- Fat
- 43g
- Total carbs
- 14 g
- Fiber
- 6.5 g
Calculated from USDA FoodData Central values for each ingredient (optional ingredients excluded). Brands vary — check your labels if you track closely.
Ingredients
Chicken taco salad: Bite-size chicken thighs cooked in the same taco spices — a little lighter than beef.
- Sear the chicken in the oil over medium-high heat for 6–7 minutes, until browned and cooked through (165°F/74°C), then add the spices and water as written.
In crispy cheese bowls: Baked cheddar "taco shells" shaped into bowls hold the salad — the fun, crunchy way to serve it.
- Heat the oven to 375°F (190°C). Spread the extra cheddar into four thin 6-inch (15 cm) rounds on a parchment-lined sheet pan and bake 6–8 minutes, until bubbling and golden at the edges.
- Let them cool for 1 minute, then drape each over an upturned bowl or ramekin and leave to harden, about 10 minutes. Fill with the salad just before serving.
Vegetarian (black soybeans): Seasoned black soybeans stand in for the beef — hearty, protein-packed and almost carb-free.
- Warm the black soybeans in the oil with the spices and water for 4–5 minutes, mashing about a quarter of them so the mixture holds together.
- Taco beef
- Salsa–sour cream dressing
- Salad
- Nice to have (optional)
- Taco beef
- Salsa–sour cream dressing
- Salad
- Also add
- Nice to have (optional)
- Taco beef
- Salsa–sour cream dressing
- Salad
- Also add
- Nice to have (optional)
- Taco beef
- Salsa–sour cream dressing
- Salad
- Also add
- Nice to have (optional)
Estimated cost $15.06 for 4 servings ($3.76 each) · how we estimate
Instructions
-
Brown the beef in a large skillet over medium-high heat for 7–8 minutes, breaking it up, until no pink remains (160°F/71°C). Spoon off excess fat.
-
Add the chili powder, cumin, smoked paprika, garlic powder, onion powder, oregano and salt and stir for 1 minute. Pour in the water and simmer 2–3 minutes, until it has mostly evaporated and the beef looks saucy.
-
Stir the sour cream and salsa together for the dressing.
-
Divide the romaine between four large bowls and top with the taco beef, tomatoes, cheddar, avocado, olives and green onions.
-
Spoon the dressing over the top (or toss it through) and add crushed pork rinds for tortilla-chip crunch if you like.
Tips for success
-
The homemade seasoning skips the starch and sugar found in most taco packets and takes 30 seconds to measure. - Let the beef cool for a few minutes before it goes on the lettuce so the romaine stays crisp.
- Add pico de gallo, guacamole or quick pickled red onions, or swap the dressing for ranch with a pinch of the taco spices.
Nice to have, not needed
- The taco beef freezes well for up to 3 months on its own, so cook a double batch and freeze half for a future salad.
Storage & meal prepMeal-prep friendly
- Keeps 3 days in the fridge
- Doesn’t freeze well
Reheat: Reheat the beef in a skillet or microwave and serve it over the cold salad.
Prep tip: Pack the beef, the salad and the dressing separately; warm the beef and dice the avocado just before eating.
Store the taco beef up to 4 days and the chopped lettuce up to 3 days in separate containers; assemble just before eating.
Variations
3 variations, each with its own ingredients and macrosChicken taco salad
ProteinBite-size chicken thighs cooked in the same taco spices — a little lighter than beef.
- ground beef (80/20) → boneless, skinless chicken thighs
- + 1 tbsp avocado oil
7.4 g net · 434 kcal · 33 g protein · 29 g fat · ≈$3.11 per serving (same net carbs as the original)
In crispy cheese bowls
FlavorBaked cheddar "taco shells" shaped into bowls hold the salad — the fun, crunchy way to serve it.
- + 1½ cups extra shredded cheddar
8.9 g net · 725 kcal · 39 g protein · 58 g fat · ≈$4.32 per serving (+1.5 g net carbs vs the original)
Vegetarian (black soybeans)
DietSeasoned black soybeans stand in for the beef — hearty, protein-packed and almost carb-free.
- ground beef (80/20) → black soybeans
- + 1 tbsp avocado oil
8.4 g net · 411 kcal · 21 g protein · 30 g fat · ≈$2.70 per serving (+1 g net carbs vs the original)
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Pin this recipe to your keto board so it’s there when you plan next week.
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