Healthy Chicken Tacos

chicken tacos, arranged on a tray with salsa and lime wedges.

5 from 7 votes

These healthy chicken tacos are quick, easy and so full of flavour. Warmed tortillas are loaded with juicy, seasoned chicken, fresh tomato salsa and creamy avocado sauce for the perfect balance of flavour and texture. They are the ultimate fresh and healthy weeknight dinner!

Prep Time10

Cook Time15

Total Time25

Course: Main Course

Cuisine: Australian, Mexican

Servings: tacos

Calories: 138kcal

Author: Andrea Geddes

Ingredients

For the chicken

500 grams chicken breast 3-4 small fillets, whole (or 2 larger fillets, sliced in half lengthways)
2 cloves garlic crushed
2 teaspoons paprika sweet Hungarian paprika
¼ teaspoon chilli powder or to taste (leave it out for a milder version)
¼ - ½ teaspoon salt to taste
1 pinch ground black pepper
2 tablespoons lime juice freshly squeezed
¼ teaspoon ground cumin
2 tablespoons chipotle sauce I use La Costena or La Morena chipotle sauce

For cooking

2 tablespoons olive oil

For the salsa

¾ cup cherry tomatoes finely chopped
½ cup red onion finely diced
juice of ½ lime
3 tablespoons coriander fresh, chopped
½ - 1 jalapeno (optional). Very finely chopped.
salt and pepper to taste

For the avocado sauce

1 avocado soft, finely mashed
¼ cup sour cream or plain, natural yoghurt
juice of ½ lime or more, to taste
1 pinch salt to season

To serve

10 small tortillas flour or corn, or other wrap of choice
lime wedges
fresh coriander chopped

Metric - US Customary

Instructions

For the chicken

Place the whole chicken breasts in a large Ziploc bag (or bowl) and add the marinade ingredients (garlic, paprika, chilli, salt, pepper, lime juice, cumin and Chipotle sauce).
*If your chicken breasts are on the larger side, slice them in half lengthways before adding them to the bag. This will ensure they cook evenly without overcooking on the outside.
Seal the bag and massage the sauce into the chicken, until even and combined. (If using a bowl, stir until completely coated).
Heat the oil in a large frying pan on medium-high heat. Cook the chicken 5-6 minutes per side, or until completely cooked through with an internal temperature of 75°C.
Remove the chicken from the pan and leave it to rest for 5 minutes before cutting the chicken into small, bite-sized pieces.

For the salsa

While the chicken is cooking, place the salsa ingredients (tomato, onion, lime juice, coriander and jalapeno) into a bowl and stir to combine. Taste, and season with salt and pepper to your liking.

For the avocado sauce

While the chicken is cooking, prepare the avocado sauce.
Mash the avocado and add it to a high powered food processor or blender. Add the sour cream and lime juice and blend until smooth.
Taste the sauce and add a pinch of salt to season (or to your liking).

Assemble

Warm the tortillas according to their packet instructions.
Pile the chicken onto the tortillas and top with the salsa, avocado sauce and fresh coriander. Serve warm with fresh lime wedges and any of your other chosen toppings or sides.

Video

Notes

The chicken can be marinated ahead of time and stored in the fridge for up to a day.
Cook the chicken fillets whole and then dice them into bite-sized pieces when you are ready to serve. Preparing them this way keeps them lovely and tender. I recommend using 3-4 small chicken breasts so that they cook through evenly.
If your chicken fillets are on the larger side, I recommend slicing them in half lengthways before coating them in the marinade, so that they cook through in the middle without overcooking the outside.
For an easy and casual dinner, make a taco bar! Cook the chicken and place the salsa, sauces and a platter of your favourite salads and sides to the table. That way, everyone can build their own to their liking.
Add more heat by adding adjusting the chilli powder or adding Cayenne powder or chilli flakes to taste. To keep it mild, leave the chilli powder out entirely.
If you don’t have a food processor, the avocado sauce can be made by thoroughly mashing the avocado and then mixing in the remaining ingredients in a small bowl. The sauce will have a slightly different consistency, but will taste the same.
Add your favourite veggies. While the salsa and sauce make deliciously fresh toppings, you can also add any fresh sides that you love. Try some char-grilled zucchini slices, grilled corn, spinach leaves, freshly sliced chillies, black beans or some crumbled feta.
For extra smoky flavour and texture, toast your tortillas! Simply heat the tortillas according to the package instructions and then heat them in a pan coated with light oil spray over medium-high heat for about 30 seconds per side. Alternatively, they can be charred directly over an open flame on a gas stovetop for a few seconds, until char marks appear on the edges.
For a lower-carb version, use low-carb tortillas or wraps, or swap the tortillas for large iceberg lettuce leaves. Alternatively, make taco bowls with the diced chicken, salsa, sauce and your favourite salads.
Storage; leftovers can be stored in separate, airtight containers in the fridge for up to 3 days. I recommend only heating the tortillas and assembling the tacos when you are ready to eat them, to prevent them from going soggy. The chicken can be frozen for up to 2 months. I recommend placing it into a freezer-safe bag inside an airtight container to keep it as fresh as possible.
Reheating; reheat the tortillas by placing them into a hot frying pan, about 30 seconds each side. To reheat the chicken taco meat, add the chicken to a frying pan with 1-2 tablespoons of water and heat over low heat, stirring constantly, until steaming hot all the way through.
The nutrition information is based on the recipe being made into 10 tacos, with one taco being one serve. The nutritional information is an estimate only and does not take into account any additional toppings or sides served with the tacos.
This recipe is made using Australian metric cup and spoon measurements. Due to cup sizes varying from country to country, I advise adjusting if necessary.

Nutrition