Gluten-Free Recipes: Tacos

Gluten-free diners are always looking for a good tortilla. Corn tortillas and taco shells are usually a safe gluten-free bet. But really, you can bundle taco fillings with just about anything. Aside from corn tortillas, you can sometimes find large brown rice tortillas, which are a little more pliable than corn, and lettuce leaves are terrific for a lighter, greener option.

Salmon Tacos

Prep time: 10 minutes

Yield: 1 serving

2.5-ounce pouch salmon

2 corn tortillas

1 tablespoon sour cream

1 tablespoon salsa

1/2 teaspoon lime juice

1/2 teaspoon chili powder

1/4 of an avocado, sliced

1/4 cup shredded lettuce or cabbage

  1. Place half the salmon in each tortilla. Microwave on high for 30 seconds.

  2. In a small bowl, stir together the sour cream, salsa, lime juice, and chili powder. Divide this mixture between the two tacos and top with avocado and lettuce.

Per serving: Calories 321 (From Fat 130); Fat 14g (Saturated 4g); Cholesterol 45mg; Sodium 261mg; Carbohydrate 31g (Dietary Fiber 5g); Protein 19g.

If you’re not a salmon fan, use a pouch or can of tuna instead of salmon. Salmon has a bit more vitamin B12 and B6, but tuna has a bit more protein. Either one is a great, healthy choice.

Tuna and White Bean Tacos

Prep time: 5 minutes

Yield: 1 serving

2.5-ounce pouch or can of tuna, drained

1/4 cup canned white beans, drained

1/4 cup white corn

6 cherry tomatoes, sliced

1/2 teaspoon chopped fresh cilantro

Dash of lemon juice

1/2 teaspoon olive oil

Salt to taste

Black pepper to taste

2 corn tortillas

  1. In a medium bowl, stir together the tuna, beans, corn, tomatoes, cilantro, lemon juice, oil, and salt and pepper.

  2. Heat the tortillas in the microwave on high for 10 seconds, or until they’re warm.

  3. Divide the tuna mixture between the two tortillas.

Per serving: Calories 357 (From Fat 58); Fat 6g (Saturated 1g); Cholesterol 38mg; Sodium 697mg; Carbohydrate 52g (Dietary Fiber 8g); Protein 26g.

Chicken and Black Bean Tacos

Prep time: 5 minutes

Yield: 1 serving

2 corn tortillas

1/2 cup cooked chicken

1/4 cup canned black beans, drained

1/4 cup shredded pepper Jack cheese

1/4 cup salsa

1 tablespoon fresh cilantro

  1. Heat the tortillas, chicken, and beans in the microwave on high for 10 seconds, or until they’re warm.

  2. Divide the chicken, beans, cheese, salsa, and cilantro between the two tortillas.

Per serving: Calories 454 (From Fat 144); Fat 16g (Saturated 8g); Cholesterol 92mg; Sodium 864mg; Carbohydrate 42g (Dietary Fiber 6g); Protein 35g.

Use leftover chicken, ready-made roasted chicken from the grocery store, or pregrilled chicken from the freezer or meat section of the store.

BLTA Tacos

Prep time: 10 minutes

Yield: 1 serving

2 corn tortillas

2 slices bacon, cooked

1/2 cup chopped lettuce

1/4 of a tomato, thinly sliced

4 thin slices avocado

2 tablespoons ranch dressing

  1. Heat the tortillas in the microwave on high for 10 seconds, or until they’re warm.

  2. Divide the bacon, lettuce, tomato, avocado, and dressing between the two tortillas.

Per serving: Calories 305 (From Fat 161); Fat 18g (Saturated 4g); Cholesterol 16mg; Sodium 470mg; Carbohydrate 31g (Dietary Fiber 5g); Protein 9g.

Most brands of ranch dressing are gluten-free, but check the label to be sure. If you see wheat or malt in the ingredient list, pick a different brand. The Classic Ranch flavor of Bolthouse Farms Creamy Yogurt Dressing has just 45 calories per serving. Look for this item in the produce refrigerator at your grocery store. Hidden Valley Ranch now labels their ranch dressings gluten-free as well.

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