Craving tacos but avoiding carbs? This keto taco salad is the perfect way to get your taco fix in a low-carb, gluten-free recipe. All your favorite taco flavors – seasoned ground beef, shredded cheese, fresh lettuce, pico de gallo, guacamole, and sour cream come together for a salad that’s as tasty as it is keto-friendly.
Unlike traditional tacos stuffed in high-carb tortillas, this salad swaps the shell for a bowl of crisp lettuce. You won’t miss the carbs with its piles of protein and fiber-rich veggies. The salad makes a hearty, Mexican-inspired keto meal with under 10g net carbs per serving.
Keep reading for the full recipe and pro tips on making this flavorful keto taco salad that’s easy to prep ahead. With all the custom add-ins you love, this salad ensures you can still enjoy tacos while sticking to your keto goals.
The Many Benefits of Following a Keto Diet
Here are some of the top evidence-based benefits of the keto diet:
- Can lead to significant weight loss, especially belly fat loss
- Helps control blood sugar and can reverse type 2 diabetes
- May improve heart health markers like blood pressure and triglycerides
- Reduces appetite and food cravings due to the satiating fats
- Boosts mental clarity and focus for many people
What is Taco Salad?
Taco salad is a Tex-Mex dish that typically consists of lettuce or mixed greens as the base layer, seasoned ground beef or shredded chicken, tomatoes, onions, black olives, cheese, and crispy tortilla chips. The salad is then topped with a Mexican-style dressing like ranch, salsa, or guacamole.
It’s a flavorful taco-inspired meal, served salad-style.
Making Taco Salad Keto-Friendly
Luckily, taco salad is relatively simple to make low-carb and keto. It only takes a few easy substitutions.
Using Lettuce as the Base
The base of a good keto taco salad is a bed of fresh, crisp lettuce or mixed greens. Romaine, green leaf, and iceberg lettuce all work well. They provide the bulk and crunch factor without the carbs.
Keto-Friendly Meat
Ground beef and shredded rotisserie chicken are ideal keto protein options for taco salad. Make sure to use fattier ground beef, at least 80/20 lean-to-fat ratio. This adds more healthy fats to help you stay in ketosis.
Low-Carb Toppings
Load up your keto taco salad with delicious low-carb toppings:
- Diced tomatoes
- Chopped red onion
- Sliced avocado
- Sour cream
- Crumbled queso fresco or feta cheese
- Chopped cilantro
- Jalapeños
- Salsa
- Guacamole
Keto Taco Salad Recipe
Here is a delicious recipe to make a keto-friendly taco salad at home:
Ingredients:
- 1 lb ground beef
- 1 small head romaine lettuce, chopped
- 1/2 cup shredded cheese
- 1/2 cup salsa
- 1/4 cup sour cream
- 1 tomato, diced
- 1/4 red onion, diced
- 2 tbsp taco seasoning
- 1 avocado, diced
- Cilantro, jalapenos, olives etc. to taste
Instructions:
- Cook ground beef in a skillet over medium heat. Add taco seasoning and cook until beef is no longer pink.
- Chop lettuce and add to a large bowl.
- Top with cooked ground beef, tomatoes, onion, avocado, shredded cheese, salsa, sour cream, and any other desired toppings.
- Toss or stir to combine everything.
- Enjoy immediately while the salad is crisp.
Tips for Making the Best Keto Taco Salad
Here are some tips for making an amazing keto taco salad at home:
- Use the most crisp lettuce you can find for crunch.
- Drain excess fat from the ground beef after cooking.
- Make it a taco bowl by serving in a crispy fried tortilla shell.
- Add hot sauce for some spice.
- Garnish with fresh lime juice and cilantro.
- Switch up the protein – try shredded chicken or pork.
- Make a creamy dressing with sour cream, lime juice, cilantro.
Storing and Reheating Leftovers
To store leftovers:
- Store the lettuce base separate from the toppings.
- Put dressing and wet toppings in a separate small container.
- Refrigerate all components in sealed containers.
To reheat:
- Add lettuce to a plate or bowl.
- Warm meat and any other toppings in microwave or skillet.
- Assemble salad with warmed toppings and dressing.
Other Keto Mexican Food Options
If you love Mexican food, here are some other keto-friendly options to try:
- Fajitas – use low-carb tortillas or lettuce wraps
- Nachos – make with pork rinds instead of chips
- Quesadillas – make with low-carb tortillas
- Enchiladas – wrap in lettuce leaves
- Chili – loaded with meat and no beans
A Fresh Keto Take on a Favorite Tex-Mex Classic
Taco salad made with fresh, crispy lettuce, flavorful ground beef, and delicious low-carb toppings makes for a nutritious and satisfying keto meal. This Mexican classic can easily be adapted to be keto and gluten-free. Whip up a taco salad at home and enjoy all of the Tex-Mex flavor you crave, while sticking to your healthy keto diet.
FAQs
Is restaurant taco salad keto-friendly?
Most restaurant taco salads are high in carbs from beans, rice, chips, and sugary dressings. Ask for no rice or beans and low-carb dressing.
Can I make this salad vegetarian?
Yes, substitute ground turkey or vegetarian meat crumbles for the beef. Add extra veggies too.
How long does taco salad last in the fridge?
Taco salad ingredients will stay fresh for 3-4 days when stored properly in sealed containers.
Can I prepare this salad ahead of time?
It’s best to add the lettuce and any crispy toppings right before eating. Preheat other components.
What dressing is best on taco salad?
Ranch, salsa, guacamole, and sour cream are excellent keto dressing choices.
Is restaurant taco salad keto-friendly?
Most restaurant taco salads are high in carbs from beans, rice, chips, and sugary dressings. Ask for no rice or beans and low-carb dressing.
Can I make this salad vegetarian?
Yes, substitute ground turkey or vegetarian meat crumbles for the beef. Add extra veggies too.
How long does taco salad last in the fridge?
Taco salad ingredients will stay fresh for 3-4 days when stored properly in sealed containers.
Can I prepare this salad ahead of time?
It’s best to add the lettuce and any crispy toppings right before eating. Preheat other components.
What dressing is best on taco salad?
Ranch, salsa, guacamole, and sour cream are excellent keto dressing choices.
conclusion
Taco salad is a versatile Tex-Mex favorite that can easily be adapted to fit a keto lifestyle. By swapping out high-carb ingredients for delicious low-carb alternatives like lettuce, cheese, avocado, and more, you can enjoy all the taco flavors you crave in a salad form. Making your own keto taco salad at home lets you control the ingredients and customize it to your tastes. So go ahead and throw together a fresh keto taco salad for your next low-carb meal. It makes for a hearty, nutritious, and truly satisfying option that will keep you feeling fueled and focused while staying in ketosis.
