Lean Oven Tacos

By April 19, 2013Nutrition, Recipes
lean oven tacos

Hey, Happy Friday to you!

I’m a big Mexican food guy.  So today I bring you Lean Oven Tacos.

One of the biggest drawbacks to tacos is the large amount of sodium you get in using pre-packaged taco seasoning mix.  Even the low sodium options are still pretty high.

Well, I’ve got an all natural, low sodium taco seasoning recipe below that you simply put together along with everything else with this recipe.

Let’s take a look!

Taco Ingredients:

2 lbs ground beef (or turkey/chicken)
1 small onion diced
1 small can diced green chilies
1 recipe for homemade taco seasoning (below)
1 (8 ounce) can low sodium tomato sauce
1 (16 ounce) can fat free refried beans
2 cups shredded reduced fat Colby-jack cheese
18-20 hard taco shells


Taco Seasoning Ingredients:

1 tablespoon chili powder
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon crushed red pepper flakes
1/4 teaspoon dried oregano
1/2 teaspoon paprika
1 1/2 teaspoons ground cumin
1 teaspoon sea salt
1 teaspoon black pepper

In a small bowl, mix all together.  Store in an air tight container.  Use all of this on 2 pounds of ground meat with a little water mixed in.


Optional Condiments:
Lettuce (shredded)
Tomato (diced)
Sour Cream (low fat)
Olives, sliced



Preheat the oven to 400 degrees.

In a large skillet brown ground beef and onion over medium-high heat.  Drain off any excess liquid.  Return to pan, add chilies, refried beans, tomato sauce, and taco seasoning.  Mix well and cook for a few minutes if mixture seems runny.

Spoon the taco meat mixture into the taco shells and place into a 9 x 13 inch baking dish, standing up.  Sprinkle cheese over the top of the taco meat in each shell.  Place into the oven and bake at 400 degrees for 10-12 minutes or until the cheese has melted and the tacos are heated through.

Remove from the oven and top with any optional condiments for serving.


Nutrition Facts:

Unfortunately, I couldn’t find any nutrition information on this recipe.  As you can see all the ingredients are real.  When buying taco shells make sure you select the ones with the smallest ingredient list.



Leave out the refried beans if you feel like cutting some carbs or if you just don’t like refried beans.

Click below to download this recipe.

Lean Oven Tacos

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