Description
Effortlessly prepare delicious, high-protein taco bowls for the week. This recipe simplifies busy days with a flavorful, customizable taco filling and easy assembly guidance.
Ingredients
Scale
- 1 tablespoon olive oil
- 1 large onion, finely chopped
- 2 cloves garlic, minced
- 1 pound ground chicken or turkey (or a plant-based crumble for vegetarian)
- 1 (15-ounce) can black beans, rinsed and drained
- 1 (10-ounce) can diced tomatoes with green chilies, undrained
- 1 tablespoon chili powder
- 1 teaspoon cumin
- ½ teaspoon smoked paprika
- ¼ teaspoon cayenne pepper (optional, for heat)
- Salt and freshly ground black pepper to taste
- ½ cup water or low-sodium chicken/vegetable broth
- 8–12 small corn or whole wheat tortillas
- For Serving (choose your favorites):
- Shredded lettuce
- Diced tomatoes
- Diced red onion
- Salsa
- Guacamole or sliced avocado
- Shredded cheese (cheddar, Monterey Jack, or a Mexican blend)
- Plain Greek yogurt or sour cream
- Cilantro, chopped
- Lime wedges
Instructions
- 1. Heat olive oil in a large skillet over medium heat. Add onion and cook until softened (5-7 mins).
- 2. Add garlic and cook for 1 minute until fragrant.
- 3. Add ground meat/crumble and cook until browned, breaking it up. Drain excess fat.
- 4. Stir in black beans, diced tomatoes with green chilies, chili powder, cumin, smoked paprika, and cayenne (if using). Season with salt and pepper.
- 5. Pour in water/broth. Simmer, covered, for at least 15-20 minutes, stirring occasionally.
- 6. Prepare serving components (chop veggies, etc.).
- 7. Taste and adjust seasoning of the filling. Add more liquid if too thick, or simmer to thicken if too thin.
- 8. Cool the taco filling completely before portioning.
- 9. Warm tortillas just before serving.
- 10. Assemble taco bowls or keep components separate for freshness.
Notes
Store cooled taco filling in airtight containers in the refrigerator for 3-4 days. Separate fresh toppings. Warm tortillas just before serving. Reheat filling thoroughly in microwave or skillet.
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: Approx. 350-450 (varies with toppings)
- Sugar: Approx. 5-10g (varies with tomatoes and toppings)
- Sodium: Approx. 400-700mg (varies with canned goods and added salt)
- Fat: Approx. 10-20g (varies with protein choice and toppings)
- Carbohydrates: Approx. 20-30g (varies with beans and tortillas)
- Fiber: Approx. 5-8g (varies with beans and toppings)
- Protein: Approx. 25-30g (varies with protein choice)