Taco salads can be a hearty and satisfying meal without tipping the scales. In this collection, you’ll find 10 creative 7-layer taco salad recipes, all under 250 calories. Packed with fresh ingredients, bold flavors, and plenty of crunch, these recipes are perfect for a light lunch or dinner that won’t leave you feeling guilty.
Classic 7-Layer Taco Salad: Lean Ground Beef, Lettuce, Salsa.
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This Classic 7-Layer Taco Salad brings together the hearty flavors of lean ground beef and fresh ingredients in a colorful and satisfying dish. With layers of crisp lettuce, zesty salsa, and other toppings, it’s not only delicious but also quick and easy to prepare.
Perfect for a casual lunch or dinner, this salad is a fun way to enjoy the flavors of tacos without the extra calories. It’s light yet filling, making it a great option for those looking to eat healthier without sacrificing taste.
Ingredients
- 1 pound lean ground beef
- 1 teaspoon taco seasoning
- 4 cups shredded lettuce
- 1 cup diced tomatoes
- 1 cup salsa
- 1/2 cup shredded low-fat cheese
- 1/2 cup diced onions
- 1/4 cup sliced black olives
- Fresh cilantro for garnish
Instructions
- Cook the Beef: In a skillet over medium heat, brown the lean ground beef until fully cooked. Drain excess fat and stir in taco seasoning. Cook for an additional 2-3 minutes.
- Layer Ingredients: In a large bowl, start layering your taco salad. Begin with a layer of shredded lettuce followed by a layer of the seasoned beef.
- Add Toppings: Next, add the diced tomatoes, salsa, shredded cheese, diced onions, and olives on top of the beef.
- Garnish: Finish off with a sprinkle of fresh cilantro for that added freshness and flavor.
- Serve: Enjoy immediately or chill in the fridge for a refreshing meal later on.
Chicken Taco Salad: Grilled Chicken, Lettuce, Greek Yogurt.
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This Chicken Taco Salad is a refreshing twist on a classic dish. It combines tender grilled chicken with crisp lettuce and a creamy dollop of Greek yogurt, creating a satisfying meal that’s light yet filling. The flavors meld beautifully, making it a perfect choice for a quick lunch or a light dinner.
Not only is it simple to prepare, but it also keeps the calories in check while ensuring you don’t miss out on flavor. Ideal for busy weeknights or meal prepping, this salad will quickly become a favorite!
Ingredients
- 2 cups romaine lettuce, chopped
- 1 cup grilled chicken breast, sliced
- 1/2 cup cherry tomatoes, halved
- 1/4 cup Greek yogurt
- 1 tablespoon lime juice
- 1 teaspoon taco seasoning
- Fresh cilantro, for garnish
Instructions
- Prepare the Chicken: Season the chicken breast with taco seasoning and grill until fully cooked. Allow it to rest before slicing.
- Assemble the Salad: In a large bowl, combine romaine lettuce and cherry tomatoes.
- Add Chicken: Place the sliced grilled chicken on top of the lettuce and tomatoes.
- Make the Dressing: In a small bowl, mix Greek yogurt with lime juice and a bit of taco seasoning to taste.
- Top and Serve: Drizzle the yogurt dressing over the salad, garnish with fresh cilantro, and enjoy!
Vegetarian Taco Salad: Black Beans, Lettuce, Avocado.
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This vegetarian taco salad is a fresh and vibrant dish that packs a punch of flavor while keeping it light. With black beans as the star ingredient, paired with crisp lettuce and creamy avocado, it’s a satisfying meal that’s easy to whip up. The combination of textures and tastes will leave your taste buds dancing!
Making this salad is a breeze. Just chop your veggies, mix in the black beans, and layer them over a bed of lettuce. Top it off with avocado and a sprinkle of your favorite spices. It’s perfect for a quick lunch or a healthy dinner option.
Ingredients
- 1 can black beans, drained and rinsed
- 4 cups lettuce, chopped
- 1 avocado, sliced
- 1 bell pepper, sliced (any color)
- 1 cup cherry tomatoes, halved
- 1/4 cup red onion, diced
- 1/4 cup cilantro, chopped
- Juice of 1 lime
- Salt and pepper to taste
Instructions
- In a large bowl, combine the black beans, lettuce, bell pepper, cherry tomatoes, red onion, and cilantro.
- Squeeze lime juice over the salad and season with salt and pepper. Toss gently to combine.
- Top with sliced avocado before serving.
- Enjoy your refreshing vegetarian taco salad!
Spicy Beef Taco Salad: Lean Ground Beef, Jalapeños, Lettuce.
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Looking for a refreshing dish that’s packed with flavor? This Spicy Beef Taco Salad combines lean ground beef with zesty jalapeños and crisp lettuce for a satisfying meal that’s easy to whip up. The mix of spicy and crunchy ingredients delivers a delightful taste that won’t weigh you down, making it a perfect choice for a light lunch or dinner.
With just a few simple steps, you’ll have a colorful salad that not only looks good but is also under 250 calories. This dish is versatile; feel free to add your favorite toppings or adjust the spice level to suit your taste!
Ingredients
- 1 pound lean ground beef
- 1 tablespoon taco seasoning
- 1 cup chopped lettuce
- 1/2 cup diced tomatoes
- 1/4 cup diced red onion
- 1/4 cup diced bell peppers
- 1-2 jalapeños, sliced
- 1/4 cup shredded cheese (optional)
- Salsa or Greek yogurt for topping (optional)
Instructions
- Cook the Beef: In a skillet over medium heat, brown the lean ground beef until fully cooked. Drain excess fat and stir in taco seasoning. Cook for an additional 2-3 minutes.
- Prepare the Salad Base: In a large bowl, layer the chopped lettuce, diced tomatoes, red onion, and bell peppers.
- Add the Beef: Spoon the seasoned beef over the salad base.
- Garnish: Top with sliced jalapeños and any optional ingredients like cheese or salsa.
- Serve: Toss the salad just before serving or leave it layered for a beautiful presentation.
Shrimp Taco Salad: Shrimp, Lettuce, Guacamole.
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This Shrimp Taco Salad combines fresh ingredients for a light and satisfying meal. The juicy shrimp brings a sweet and savory flavor, while the crisp lettuce adds a refreshing crunch. A scoop of creamy guacamole ties everything together, making each bite delightful.
This recipe is not only simple to make, but it also packs a punch with vibrant colors and textures. Perfect for a quick lunch or a dinner that’s both healthy and filling!
Ingredients
- 1 pound shrimp, peeled and deveined
- 4 cups romaine lettuce, chopped
- 1 avocado, diced
- 1/2 cup cherry tomatoes, halved
- 1/2 cup bell pepper, diced
- 1/4 cup red onion, thinly sliced
- 1/4 cup corn (canned or frozen)
- 1/4 cup cilantro, chopped
- 1 lime, juiced
- 1/4 cup Greek yogurt or sour cream
- Salt and pepper to taste
- Tortilla chips for topping (optional)
Instructions
- Cook the Shrimp: In a skillet over medium heat, add a little oil and cook the shrimp for about 2-3 minutes per side until they are pink and opaque. Season with salt, pepper, and lime juice.
- Prepare the Salad Base: In a large bowl, combine the chopped romaine, avocado, cherry tomatoes, bell pepper, red onion, corn, and cilantro.
- Add the Shrimp: Once the shrimp are cooked, add them to the salad and gently toss to combine.
- Dress the Salad: Drizzle with Greek yogurt or sour cream and sprinkle with additional lime juice if desired.
- Serve: Top with tortilla chips for a little crunch and enjoy your Shrimp Taco Salad!
Southwest Chicken Taco Salad: Grilled Chicken, Corn, Lettuce.
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This Southwest Chicken Taco Salad is a refreshing and satisfying dish packed with flavor. The grilled chicken adds a smoky element, while the sweet corn and crisp lettuce provide a delightful crunch. It’s light yet filling, making it perfect for lunch or dinner.
What’s great about this recipe is its simplicity. You can whip it up in no time, making it ideal for busy weeknights or meal prep. Just toss together the ingredients, and you have a tasty meal that’s under 250 calories!
Ingredients
- 2 grilled chicken breasts, sliced
- 1 cup corn (fresh or canned)
- 4 cups romaine lettuce, chopped
- 1 red bell pepper, diced
- 1/4 cup chopped cilantro
- 1 lime, cut into wedges
- 1/2 teaspoon chili powder
- Salt and pepper to taste
Instructions
- Prepare the Chicken: Season the grilled chicken breasts with chili powder, salt, and pepper. Slice them into strips.
- Assemble the Salad: In a large bowl, combine the chopped lettuce, corn, diced red bell pepper, and cilantro.
- Add the Chicken: Place the sliced chicken on top of the salad mixture.
- Serve: Squeeze fresh lime juice over the salad and serve with additional lime wedges on the side.
Beef And Bean Taco Salad: Ground Beef, Kidney Beans, Lettuce.
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This Beef and Bean Taco Salad is a delicious and satisfying option for anyone looking to enjoy a flavorful meal without the extra calories. With a mix of seasoned ground beef, hearty kidney beans, and crisp lettuce, it’s a delightful combination of textures and tastes. It’s simple to prepare, making it perfect for a quick lunch or a light dinner.
The freshness of the lettuce contrasts beautifully with the savory beef and beans, while the toppings of diced tomatoes and avocado add extra flavor and nutrition. This 7-layer salad is not just a feast for the taste buds but also a colorful presentation that makes it feel special. Plus, it’s under 250 calories, so you can enjoy it guilt-free!
Ingredients
- 1 lb ground beef (lean)
- 1 can (15 oz) kidney beans, drained and rinsed
- 4 cups romaine lettuce, chopped
- 1 cup cherry tomatoes, halved
- 1/2 cup diced bell peppers (any color)
- 1 avocado, sliced
- 1 tsp chili powder
- 1 tsp cumin
- Salt and pepper, to taste
- 1/4 cup salsa (optional)
Instructions
- Cook the Beef: In a skillet over medium heat, brown the ground beef until fully cooked. Drain any excess fat, then stir in chili powder, cumin, salt, and pepper. Cook for an additional 2 minutes to combine flavors.
- Prepare the Salad Base: In a large bowl, place the chopped romaine lettuce as a base. Layer the cooked beef on top, followed by kidney beans.
- Add Toppings: Sprinkle the halved cherry tomatoes and diced bell peppers over the salad. Finally, arrange the avocado slices on top.
- Serve: Drizzle with salsa if desired, and enjoy your hearty Beef and Bean Taco Salad!
Grilled Veggie Taco Salad: Grilled Peppers, Zucchini, Lettuce.
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This Grilled Veggie Taco Salad is a colorful and satisfying dish that brings together the smoky flavor of grilled peppers and zucchini with fresh lettuce. It’s a light meal perfect for any time of the year, and it’s simple to whip up in no time. Whether you’re looking for a quick lunch or a healthy dinner option, this salad is sure to please your taste buds.
The combination of grilled veggies adds a delicious char that perfectly complements the crisp lettuce and fresh herbs. Plus, it’s not just tasty; it’s also a nutritious choice that keeps you under 250 calories. Enjoy it on its own, or pair it with your favorite protein for a heartier meal!
Ingredients
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 medium zucchini, sliced
- 2 cups romaine lettuce, chopped
- 1 cup cherry tomatoes, halved
- 1/4 cup crumbled feta cheese (optional)
- 2 tablespoons olive oil
- 1 teaspoon chili powder
- 1 teaspoon garlic powder
- Salt and pepper to taste
- Cilantro for garnishing
- Lime wedges for serving
Instructions
- Preheat your grill to medium-high heat.
- In a bowl, toss the sliced peppers and zucchini with olive oil, chili powder, garlic powder, salt, and pepper.
- Place the veggies on the grill and cook for about 5-7 minutes, turning occasionally, until they are tender and have grill marks.
- In a large bowl, combine the grilled veggies with chopped romaine lettuce and cherry tomatoes.
- Top with feta cheese, if using, and garnish with fresh cilantro.
- Serve with lime wedges on the side for an extra zing!
Turkey Taco Salad: Ground Turkey, Salsa, Lettuce.
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This Turkey Taco Salad is a delicious and healthy twist on the classic taco. Packed with lean ground turkey, fresh salsa, and crisp lettuce, it’s a dish bursting with flavor. The combination of ingredients not only makes it taste amazing, but it’s also light, making it perfect for anyone watching their calorie intake.
Preparing this salad is super easy and quick. Just sauté the turkey, mix in your favorite salsa, and layer it over a bed of lettuce. Top it off with fresh veggies, and you’ve got a satisfying meal that’s ready in no time. It’s perfect for lunch or a light dinner!
Ingredients
- 1 pound ground turkey
- 1 cup salsa
- 4 cups chopped lettuce
- 1/2 cup diced tomatoes
- 1/4 cup chopped cilantro
- 1 avocado, sliced
- 1 teaspoon cumin
- Salt and pepper to taste
Instructions
- Cook the Turkey: In a skillet over medium heat, add the ground turkey. Season with cumin, salt, and pepper. Cook until browned, about 5-7 minutes, breaking it apart with a spatula.
- Add Salsa: Stir in the salsa and let it simmer for another 2-3 minutes until heated through.
- Assemble the Salad: In a large bowl, layer the chopped lettuce, followed by the turkey mixture. Add diced tomatoes, avocado slices, and sprinkle with chopped cilantro.
- Serve: Enjoy your Turkey Taco Salad immediately as a light and tasty meal!
Greek-Inspired Taco Salad: Chicken, Cucumber, Tzatziki Sauce.
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This Greek-inspired taco salad is a delightful twist on a classic dish. With juicy chicken, crisp cucumber, and creamy tzatziki sauce, it packs a refreshing flavor that’s both light and satisfying. It’s simple to make and perfect for a quick lunch or dinner.
The combination of fresh vegetables and savory chicken makes every bite a treat. The tzatziki sauce adds a cool creaminess that elevates the whole salad. Plus, it’s under 250 calories, making it a guilt-free delight!
Ingredients
- 2 cups romaine lettuce, chopped
- 1 cup cooked chicken breast, sliced
- 1/2 cup cucumber, sliced
- 1/2 cup cherry tomatoes, halved
- 1/4 cup Kalamata olives, pitted and halved
- 1/4 cup crumbled feta cheese
- 1/2 cup tzatziki sauce
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
Instructions
- Prepare the Base: In a large bowl, combine chopped romaine lettuce, sliced cucumber, halved cherry tomatoes, and Kalamata olives.
- Add Chicken: Layer the cooked chicken breast slices on top of the salad mixture.
- Top with Feta: Sprinkle crumbled feta cheese over the salad for added flavor.
- Dress It Up: In a small bowl, whisk together olive oil and lemon juice, then drizzle over the salad.
- Finish with Tzatziki: Add a generous dollop of tzatziki sauce on top before serving. Enjoy your Greek-inspired taco salad!
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