Healthy Taco Salad with Shiitake “Meat” and Cilantro Lime Dressing

Introduction

Looking for a nutritious and flavorful meal that satisfies your taco cravings while keeping things light? This Healthy Taco Salad is the perfect solution! Packed with vibrant vegetables, protein-rich black beans, crunchy homemade tortilla strips, and a deliciously savory shiitake mushroom “meat,” this salad offers all the bold flavors of traditional tacos—without the heavy, processed ingredients. Topped with a creamy Cilantro Lime Avocado Dressing, it’s a refreshing yet hearty dish that’s perfect for lunch or dinner.

This salad is also highly customizable. Whether you want to add extra protein, more crunch, or a little extra spice, you can tweak the ingredients to fit your personal preferences. It’s naturally gluten-free, plant-based, and packed with fiber, healthy fats, and essential nutrients, making it a satisfying meal for any occasion. Plus, it’s an excellent option for meal prep—just keep the components separate until you’re ready to serve.

In this guide, we’ll walk you through every step of making this delicious and nutritious taco salad, from baking homemade tortilla strips to preparing the perfect plant-based taco “meat.” Get ready to enjoy a guilt-free taco night with this flavor-packed dish!

---

Ingredients

For the Salad:

• 2 corn tortillas, sliced into strips
• Extra-virgin olive oil, for drizzling
• 1 medium head romaine lettuce, chopped
• 1 cup shredded red cabbage
• ½ cup cooked black beans, drained and rinsed
• 2 red radishes, thinly sliced
• ½ cup sliced cherry tomatoes and/or pico de gallo
• 1 avocado, sliced
• Jalapeño slices (optional, for added spice)
• Cilantro Lime Dressing (creamy avocado variation)
• Sea salt, to taste
• Lime wedges, for serving

For the Shiitake Taco “Meat”:

• 1 tablespoon extra-virgin olive oil
• 8 ounces shiitake mushrooms, stemmed and diced
• 1 cup crushed walnuts
• 1 tablespoon tamari
• 1 teaspoon chili powder
• ½ teaspoon balsamic vinegar
• Sea salt and freshly ground black pepper, to taste

For the Cilantro Lime Dressing:

• ½ cup plain Greek yogurt (or vegan alternative)
• 1 small avocado
• ¼ cup fresh cilantro, chopped
• 2 tablespoons fresh lime juice
• 1 tablespoon olive oil
• 1 teaspoon honey (or maple syrup for vegan option)
• ½ teaspoon garlic powder
• Salt and pepper, to taste
• Water, as needed, for consistency

---

Instructions

Step 1: Bake the Tortilla Strips

1. Preheat your oven to 400°F and line a baking sheet with parchment paper.
2. Toss the tortilla strips with a light drizzle of olive oil and a few pinches of sea salt.
3. Spread evenly on the baking sheet and bake for 10 to 14 minutes, or until crispy and golden brown.
4. Remove from the oven and let cool while preparing the rest of the salad.

Step 2: Make the Shiitake Taco “Meat”

1. Heat 1 tablespoon olive oil in a medium skillet over medium heat.
2. Add the diced shiitake mushrooms and cook, stirring occasionally, until they begin to soften and brown, about 3 to 4 minutes.
3. Stir in the crushed walnuts and toast lightly for 1 to 2 minutes.
4. Add the tamari, chili powder, and balsamic vinegar, stirring well to combine.
5. Remove from heat and season with sea salt and freshly ground black pepper to taste. Set aside.

Step 3: Make the Cilantro Lime Dressing

1. Blend all ingredients together in a blender or food processor until smooth.
2. Add water gradually to thin the dressing to your desired consistency.
3. Taste and adjust seasoning as needed.
4. Store in the fridge until ready to use.

Step 4: Assemble the Salad

1. In a large salad bowl, combine chopped romaine lettuce and shredded cabbage.
2. Add black beans, sliced radishes, cherry tomatoes (or pico de gallo), avocado slices, and jalapeño slices (if using).
3. Top with the prepared shiitake taco “meat” and crispy tortilla strips.
4. Drizzle generously with the Cilantro Lime Avocado Dressing.
5. Finish with a sprinkle of sea salt, an extra drizzle of olive oil, and serve with lime wedges on the side.

---

Customization & Variations

One of the best things about this Healthy Taco Salad is its versatility. Here are some ways to customize it:

Protein Boosts

• Grilled Chicken or Shrimp: For a non-vegan option, grilled chicken or shrimp add extra protein.
• Tofu or Tempeh: Marinated and pan-seared tofu or tempeh adds extra plant-based protein.
• Quinoa or Lentils: Mix in some cooked quinoa or lentils for added texture and protein.

Extra Crunch & Flavor

• Toasted Pepitas: Sprinkle roasted pumpkin seeds for added crunch.
• Pickled Onions: Add a tangy contrast by including quick-pickled red onions.
• Corn Salsa: Roasted or fresh corn salsa pairs beautifully with the salad.

Spice Level Adjustments

• Mild: Omit the jalapeños and use a milder chili powder.
• Medium: Add a pinch of cayenne pepper to the shiitake taco “meat.”
• Spicy: Use extra jalapeños, spicy salsa, or drizzle with hot sauce.

---

Make-Ahead & Storage Tips

• Dressing: Store in an airtight container in the fridge for up to 3 days.
• Taco “Meat”: Refrigerate for up to 4 days.
• Veggies: Prep ahead, but slice avocado just before serving.
• Tortilla Strips: Keep in an airtight container at room temperature for up to 5 days.

---

Serving Suggestions

This Healthy Taco Salad is a complete meal on its own, but you can also pair it with:

• A light soup, such as tortilla soup or gazpacho.
• Grilled vegetables, like zucchini or bell peppers.
• A side of guacamole and chips for a fun Mexican-inspired meal.
• A refreshing drink, like homemade limeade or hibiscus iced tea.

---

Final Thoughts

This Healthy Taco Salad is the ultimate combination of bold flavors, satisfying textures, and nutrient-packed ingredients. Whether you’re enjoying it for lunch, dinner, or meal prep, it’s a delicious way to indulge in taco flavors while nourishing your body.

It’s quick to make, easy to customize, and perfect for any occasion. With the smoky shiitake walnut taco “meat,” crisp veggies, creamy dressing, and crunchy tortilla strips, every bite is full of vibrant, satisfying goodness.

Beyond its incredible taste, this taco salad is a powerhouse of nutrition. The shiitake mushroom and walnut mixture provides plant-based protein and healthy fats, while the variety of fresh vegetables offers essential vitamins and minerals. Black beans add a boost of fiber and protein, making this a filling yet light meal. The cilantro lime dressing ties everything together with a tangy, creamy touch that enhances every bite.

This salad is not only an excellent meal for busy weeknights, but it also works beautifully as a dish to share at gatherings. If you’re meal prepping, you can easily store the ingredients separately and assemble them when you’re ready to eat. The homemade tortilla strips stay crisp, and the dressing can be kept in the refrigerator for several days, making this a convenient and delicious option for multiple meals.

If you’re craving something more substantial, consider pairing it with a side of grilled corn, a bowl of tortilla soup, or a refreshing glass of homemade limeade. No matter how you serve it, this taco salad is sure to impress with its balance of flavors, colors, and nutrients.

Give this recipe a try today and experience a fresh and wholesome take on tacos! You’ll love how easy it is to make, and how every bite delivers a satisfying mix of textures and flavors.

Print