Healthy Chicken Tacos with Avocado Sauce

Perfect for Taco Tuesday (or any other night!), these healthy chicken tacos are a great choice for easy midweek dinners or for feeding a hungry crowd. Soft flour tortillas, filled with crispy seasoned chicken and topped with creamy avocado sauce, sriracha, lime and your favourite crunchy salads. Cook them in the oven, stove top or air fryer for a family dinner that everyone is sure to love!

We have tacos at least once a week in our home, because they are so easy to make and packed full of flavour! The added bonus is that our kids will make their own and always get a great serve of vegetables!


Perfectly seasoned meats, fresh zesty toppings and punchy sauces make tacos the ultimate family dinner. And along with these char siu pork tacos and crunchy beef tacos, these healthy chicken tacos with sriracha and creamy avocado sauce are our favourites! They are bright and fresh and have the perfect flavour combination that guarantee you won’t be able to stop at one.

Give them a try for your next taco night!

Ingredients you will need

The chicken for these tacos can be cooked in 3 different ways. For a healthier option, the chicken can be oven baked or cooked in an air fryer. Or, shallow fry the chicken on the stove top. All three cooking methods can be found below.

To make these healthy chicken tacos at home, you’ll need;

• Chicken breast, cut into strips
• Buttermilk makes the chicken extra tender. While it has a lot of uses, buttermilk is not an ingredient that I always have on hand. If you don’t have buttermilk, that’s ok! Instead, stir 1 tablespoon of white vinegar or lemon juice into 1 cup of milk and stir. Let it sit for ten minutes and, voila! Instant buttermilk.
• Sriracha sauce. This ingredient can be skipped if feeding kids or those who don’t like heat. Adding a little sriracha into the buttermilk mixture won’t make the crispy chicken too spicy.
• Eggs.
• Flour. Plain, all purpose flour for coating the chicken.
• Spices; salt, pepper, paprika, garlic and onion powder.
• Canola oil, for frying.

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For the creamy avocado sauce;

• Soft avocados. Hard, under-ripe avocados won’t work in creamy avocado sauce! They won’t blend and will leave the sauce lumpy. Use avocados that yield to a firm, gentle squeeze. Hard avocados can be added to a paper or plastic bag that is sealed for 1-2 days, to speed up the ripening process.
• Sour cream.
• Salt.

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What goes with tacos?

Feel free to assemble your tacos with your favourite salads and add-ins! I’ve included some popular serving suggestions below so that you can mix and match to suit your tastes.

Healthy salad and topping ideas;

• Iceberg lettuce
• Chopped tomatoes
• Crumbled feta
• Shredded cheese
• Sriracha chilli sauce, to taste
• Red onion
• Spring onion
• Lime wedges
• Coriander/cilantro

This recipe makes 10 soft tacos, but the ingredients can be easily doubled or tripled to feed a larger crowd. Simply place the chopped salad add-ins onto the table and let everyone build their own, suited to their tastes. Serving them taco-bar style is particularly suited for those who have fussy eaters!

These crispy chicken tacos are easy to put together and can be meal prepped ahead of time. The avocado sauce can be made the day before and the salads cut and stored, ready for use. The chicken can be soaked in buttermilk overnight, if required. The flour coating can also be made ahead and stored in an airtight container.

Healthy tortilla and wrap options

For convenience, I often use store bought flour or corn tortillas for tacos. And sometimes I make my own homemade tortillas or flatbread. When it comes to choosing the best option to suit your needs, not all wraps are created equal!

Like most products that come in a packet, wraps and tortillas found in supermarkets can often be highly processed, containing high amounts of salt, sugar, oils and preservatives to retain their freshness.

The right wrap with a nutritious filling makes a great, healthy meal option. If you are searching for a healthier wrap for your tacos, there are a few things to look for.

Here’s what to look for (and to avoid) when shopping for tortillas or wrap alternatives;

1. Fibre. Look for the words “wholegrain” or “wholemeal“. This generally means that the wrap will be higher in fibre. Aim for 6 grams or more per 100 grams.
2. Low sodium. Often, bread and tortilla products contain high amounts of salt. Look for anything that has a sodium content of less than 300 mg per 100 grams (120 mg per 100 grams is a low sodium option).
3. Saturated fats of less than 4 grams per 100 grams.
4. Less than 30 grams of carbohydrates per 100 grams.

Organic spinach, quinoa wraps or Mountain Bread make a healthy, low carb and high fibre option for wraps and tacos. In Australia, Mountain Bread has different ranges including barley, oat, corn, spelt, rye and chia. The ingredient lists are short and they contain higher amounts of fibre (and less additives), making them a healthier tortilla alternative.

For an even healthier option, try wrapping the chicken and salad in large lettuce cups!

Firecracker chicken wraps

For those that prefer a little more heat, try making spicy chicken tacos! Simply follow the recipe below, but add extra sriracha and chilli powder (to desired taste) to the buttermilk mixture before soaking the chicken.


Serve with jalapenos and extra sriracha or hot sauce.

More midweek meal ideas

Try these easy family meals that will keep even the fussiest eaters happy!

• Mexican chicken and vegetable soup
• Crispy chicken parmigiana
• Homemade pizza
• Chicken and sweet corn soup

Or try this collection of easy “takeaway” recipes that you can make at home!

If you try this healthy chicken tacos recipe, I’d love to hear about it! Feel free to leave a comment or review below, or send me a message. For more food inspiration, tips and to share your own recipes and creations, head over to my Facebook Recipe Group. 

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