Homemade baked tortilla strips make this healthy taco salad hearty and delicious. Add some vegan ground beef to your taco salad for extra umami satisfaction.
Summer seems to be flying by. Farmer’s markets lately have been overflowing with incredibly sweet fresh corn, and it’s a reminder that peak corn season—and the end of summer—won’t last forever. I’m savoring it by planning salads, chowders and grilled corn, and this healthy taco salad is one of my favorites for warm-weather meals.
Taco Salad: a solid choice
This taco salad is an excellent summer option—perfect for lunch or dinner. It’s highly customizable, light yet satisfying, and full of flavor and crunch without unnecessary heaviness. The recipe focuses on wholesome ingredients while keeping the textures and seasonings you expect from a great taco salad.
Is taco salad healthy?
Many versions rely on fried tortilla chips and heavy restaurant dressings. I prefer to keep this salad health-focused without sacrificing taste: baked tortilla strips replace fried chips, and a fresh cilantro-lime dressing delivers creaminess and brightness without excess salt, refined oils, or sugar. When you prepare this at home you control the ingredients, portions and flavor.
Homemade tortilla strips — so easy
Instead of fried chips, bake sprouted or whole-grain tortillas brushed with a little olive or avocado oil and tossed with a blend of chili, cumin, oregano, paprika and garlic or onion powder. Baking yields a satisfying crunch with far less processed oil. Tip: make a bit more than you think you’ll need—fresh, warm tortilla strips are hard to resist while you assemble the salad.
A simple dressing loaded with flavor
Restaurant dressings can be overly salty or use refined oils to achieve creaminess. This cilantro-lime dressing is bright, creamy and easy to make with accessible ingredients: cilantro, lime, olive or avocado oil, a touch of sweetness, a clove of garlic and a bit of spice from a jalapeño if you like heat. It’s balanced, fresh and keeps the salad enjoyable without compromising health goals.
After the dressing and the spiced tortilla strips, the salad comes together quickly. I choose a variety of vegetables for color, crunch and nutrition, but feel free to customize based on what you prefer or have on hand. If you want to reduce carbs, limit the corn or substitute some of the beans with chopped nuts for more protein. If you eat animal products, grilled chicken pairs well while keeping plants as the focus.
This salad stores well if prepared thoughtfully: make the tortilla strips ahead and keep them crisp in an airtight container once fully cooled. The dressing can be made up to a week in advance and refrigerated; bring it to room temperature and shake before using. Assemble the salad shortly before eating and add avocado at the last minute to avoid browning.
Recipe
Healthy Taco Salad with Baked Tortilla Strips
Homemade baked tortilla strips make this vegan taco salad delicious and interesting. Simple to prepare and endlessly customizable.
Ingredients
Spiced Tortilla Strips
- 4 8″ tortillas*
- 2 tablespoons olive or avocado oil
- 1 tablespoon chili powder
- 2 teaspoons cumin
- ½ teaspoon sea salt
- ½ teaspoon dried oregano
- ½ teaspoon paprika
- ¼ teaspoon onion powder
- ¼ teaspoon garlic powder
Cilantro Dressing
- 1 large bunch cilantro — about 1 cup firmly packed leaves
- 1 lime, zested and juiced
- ¼ cup olive or avocado oil
- 1 tablespoon water
- 1 teaspoon honey or maple syrup
- 1 clove garlic, pressed
- 1 small jalapeño, deseeded and chopped (optional)
- ½ teaspoon cumin
- ½ teaspoon ground coriander
- ½ teaspoon sea salt
Salad Ingredients
- 1 red bell pepper, thinly sliced
- 1 yellow bell pepper, thinly sliced
- 1 small purple onion, thinly sliced
- 3 ears corn, cut off the cob (about 1 cup kernels) or frozen roasted corn
- 1 cup black beans, rinsed and drained
- ½ cup fresh cilantro leaves
- 1 cup grape tomatoes, halved
- 1 avocado, cubed (add just before serving)
- 1 head romaine lettuce, stacked and thinly sliced
Instructions
- Make Tortilla Strips: Preheat oven to 400°F. Cut tortillas in half, then into ½” strips and place in a medium bowl. Combine the spices, whisk in the oil to make a paste, toss with the tortilla strips to coat. Bake 10 minutes, toss, then bake another 8–10 minutes until crispy. Cool completely before storing.
- Make Dressing: Puree all dressing ingredients with an immersion blender, regular blender or food processor until smooth and creamy. Store in an airtight jar in the fridge for up to one week; bring to room temperature and shake before using.
- Assemble Salad: Prepare and toss the vegetables in a large bowl. Add avocado just before serving. Toss with dressing to lightly coat and sprinkle with tortilla strips. Serve additional dressing on the side for people who want more.
Notes
- Tortillas: Use grain-free or gluten-free tortillas if needed—almond, coconut, cassava or corn-based varieties work depending on your diet.
- Corn: Substitute frozen organic or fire-roasted corn if fresh isn’t available. Avoid canned corn for best texture.
- Carb conscious: Omit corn and swap half the beans for chopped nuts to increase protein while lowering carbs.