15 Healthy Taco Toppings That'll Take Taco Tuesday To The Next Level
If you've never tried kimchi on tacos, the time is now.
Taco Tuesday might be one of the best days of the week, but it doesn't always scream healthy—at least not if your usual taco is 90 percent shredded cheese and sour cream (raises hand). Here's the thing, though: You can totally still enjoy loads of tasty taco toppings while keeping your meal nutritious.
“Whether you’re a traditional ground beef lover, prefer fish and seafood, or adore authentic carnitas, almost everyone loves tacos,” says nutritionist Tamika Forkner, RD, LD. In addition to your go-to protein, the right toppings can also seriously elevate your taco game.
Keeping it healthy just means getting a little creative. "Experiment with fresh ingredients versus pre-made mixes and toppings,” suggests Forkner. In the summertime, go for fresh garden picks or farmers’ market buys, she says. Or, DIY your own salsas and other sauces. (The store-bought stuff is typically higher in calories, sodium, and preservatives than anything you'd whip up yourself.)
To really level up the fun, create your own taco bar with all of your favorite toppings; the more fresh fruits and vegetables you include, the better. “There are so many easy substitutions or additions you can make to your tacos that will boost their nutritional profile, without making you feel like you’re missing out,” Forkney says.
Whether you love the crunch of biting into a taco or prefer yours in soft shells, these nutritionist-approved taco topping options will ensure your next Taco Tuesday adventure is just as good for you as it is delish.
Tomatoes
No surprise here! “Tomatoes are packed with antioxidants, which have been linked to a reduced risk of heart disease and cancer,” says Forkner. “They are also a great source of vitamin C, potassium, and vitamin K."
Combine chopped tomatoes, diced red onions, and chopped cilantro for a simple, no-fuss salsa that'll brighten up your tacos.
Per serving: 4.7 calories, 0.05 g fat, 1 g carbohydrates, 0.6 g sugar, 1.3 mg sodium, 0.3 g fiber, 0.2 g protein
Roasted Corn
For a pop of color, texture, and sweet-smoky flavor, “roasted corn sliced off the freshly-grilled cob is the perfect topping for outdoor BBQ tacos,” says Forkner. "Corn is rich in iron and vitamin B12 (which helps promote the production of red blood cells).”
Per serving: 70 calories, 0 g fat, 16 g carbohydrates, 8 g sugar, 300 mg sodium, 1 g fiber, 1 g protein
Chickpeas
You don't have to be vegetarian to appreciate chickpeas, and they're an easy way to up your taco's nutrition. “Packed with fiber, chickpeas provide a nutty crunch to tacos,” says Forkner.
Try roasting them with your favorite seasonings until slightly crunchy before sprinkling them on.
Per serving: 114 calories, 1.8 g fat, 19 g carbohydrates, 3 g sugar, 169 mg sodium, 5.3 g fiber, 6 g protein
Avocado
Want a little plant-based creaminess in your taco bar? “Avocados are low in saturated fat and high in potassium,” says Forkner. “They’re also rich in fiber, which aids gut health.
Enjoy plain, sliced avocado or mix mashed avocado with diced red onion, garlic, lime juice, salt, and pepper for a quick guac.
Per serving: 33.6 calories, 3.1 g fat, 1.8 g carbohydrates, 0 g sugar, 1.5 mg sodium, 1.4 g fiber, 0.4 g protein
Diced Pineapple
“Fresh fruit toppings are great for fish or seafood tacos,” says Forkner. “They bring sweetness to the otherwise saltiness of the seafood." Pineapple aids in gut health by breaking down proteins and is packed with magnesium, she adds.
Per serving: 45 calories, 0 g fat, 12 g carbohydrates, 9 g sugar, 242 mg sodium, 0 g fiber, 0 g protein
Sliced or Diced Bell Peppers
If pineapple is a little too much for you, “red bell peppers provide a nice crunch and touch of sweetness to tacos,” says nutritionist Maxine Yeung, RD. "It also adds some added fiber and lots of vitamins, such as vitamin C, vitamin A, and vitamin B6.”
Slice or dice up your peppers before tossing them onto your tacos.
Per serving: 18 calories, 0 g fat, 4.7 g carbohydrates, 2 g sugar, 0 mg sodium, 1.2 g fiber, 1.2 g protein
Plain Greek Yogurt
Need some real-deal creaminess on your tacos? “For a sour cream-like substitute, I like to mix minced chipotle peppers with Greek yogurt,” suggests Yeung. “This sauce adds a spicy and sour flavor profile to your tacos, and is way lower in saturated fat than sour cream.”
Per serving: 198 calories, 19 g fat, 4 g carbohydrates, 3 g sugar, 31 mg sodium, 0 g fiber, 2.4 g protein
Feta Cheese
Since no taco is complete without cheese... “Use feta in place of cotija cheese if you want to reduce the overall saturated fat in your taco, but still crave a nice distinct flavor for your cheese topping,” says Yeung. “Feta crumbles easily, just like cotija, so a small amount goes a long way, flavor-wise.”
Per one ounce serving: 60 calories, 4 g fat, 1 g carbohydrates, 0 g sugar, 430 mg sodium, 0 g fiber, 5 g protein
Kimchi
If you haven't put kimchi on tacos before, the time is now. “In addition to (or even instead of) cabbage, you can add kimchi to your tacos for some spice and crunch,” says Yeung. “As it’s a fermented food, it also provides probiotics that promote gut health.” Score.
Per serving: 15 calories, 0.5 g fat, 2.4 g carbohydrates, 1 g sugar, 498 mg sodium, 1.6 g fiber, 1 g protein
Mushrooms
Whether you use diced, sautéed mushrooms as a ground meat substitute or an umami-packed taco topping, they're a must-have. “They add extra fiber and are a great source of several minerals and vitamins, including copper, potassium, magnesium, zinc, and a number of B vitamins,” Yeung says.
Per serving: 22 calories, 0.3 g fat, 3.3 g carbohydrates, 2 g sugar, 5 mg sodium, 1 g fiber, 3 g protein
Black Beans
“I love having plain black beans on my tacos,” says Yeung. “They add a ton of fiber and folate, which is important for red blood cell growth." Sprinkle a few on or sub some in for meat.
Per serving: 110 calories, 0 g fat, 18 g carbohydrates, 1 g sugar, 300 mg sodium, 4 g fiber, 6 g protein
Lentils
Keep the plant power in your tacos strong by tossing in some lentils. “Lentils are loaded with fiber and iron, which is important for bringing oxygen from your lungs to the rest of your body," says Yeung.
Since they're smaller in size than black beans, they're easy to sprinkle in plain or add into salsas and other topping dishes
Per serving: 140 calories, 0.9 g fat, 30 g carbohydrates, 0 g sugar, 4.8 mg sodium, 10 g fiber, 11 g protein
Pickled Carrots
For a little extra zing, add some shredded pickled carrots to your taco bar selection. “Pickled carrots are a great source of beta-carotene, which converts to vitamin A,” says Yeung. (Vitamin A is a good for your skin, bones, and other tissues—and works as an antioxidant.)
Per serving: 41 calories, 0.2 g fat, 9.6 g carbohydrates, 4.7 g sugar, 69 mg sodium, 2.8 g fiber, 0.9 g protein
Cilantro
If you're going to put one fresh herb on a taco, it'd better be cilantro. “Besides adding a boost of flavor, cilantro adds a ton of antioxidant and anti-inflammatory benefits,” says nutritionist Yasi Ansari, RDN, CSSD.
Chop the greens up and go for a *chef's kiss* sprinkle.
Per serving: 23 calories, 0.9 g fat, 3.6 g carbohydrates, 0.9 g sugar, 46 mg sodium, 2.8 g fiber, 2 g protein
Jalapeños
To literally spice up your taco game, you can't go wrong with jalapeños. The compound responsible for their fiery flavor, called capsaicin, is known to provide major antioxidant benefits.
Try adding them into your salsa or guacamole for some controlled heat.
Per one cup serving: 26 calories, 0.3 g fat, 6 g carbohydrates, 3.7 g sugar, 2.7 mg sodium, 2.5 g fiber, 0.8 g protein
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