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These wholesome baked hen tacos are the whole lot—juicy, spiced baked hen, a vibrant avocado salsa, and a garlicky cilantro yogurt sauce that brings all of it collectively. Nutritious, filling, and excellent for meal prep! You can also make the hen within the air fryer or oven, each strategies included.
Bounce to: ℹ️ Overview | 🛒 Substances | 📷 How To Make | 📹 Watch The Video | 👩🍳 Recipe Suggestions | 🥗 Serving Recommendations | 📝 Full Recipe Card | 🍽 Extra Comparable Recipes
These wholesome baked hen tacos are a flavor-packed, high-protein dream. The hen is completely seasoned with daring Tex-Mex spices and cooked to juicy perfection—both within the air fryer for pace or baked within the oven. Paired with a vivid avocado, tomato, and onion salsa and topped with a refreshing cilantro yogurt sauce, every chew appears like somewhat fiesta.
With over 40 grams of protein and fewer than 500 energy per serving (3 tacos!), they make a satisfying, wholesome lunch or dinner. Plus, you’ll be able to prep the hen and sauce forward, so these tacos come collectively very quickly when starvation strikes.
These wholesome tacos have 4 key elements:
- Tex-Mex hen: Oven-baked or air-fried (identical nice style, simply quicker!). You can even pan-fry or grill if that’s extra your type.
- Avocado-tomato salsa: A contemporary, zesty combo of creamy avocado, ripe tomatoes, and crisp onion.
- Garlicky cilantro yogurt sauce: Tangy, herby, and excellent for drizzling.
- Tortillas: I went with low-carb, high-protein tortillas for an additional enhance, however corn or wheat tortillas will work simply as nicely.
Wholesome, flavorful, and simple to meal prep—these hen tacos are a weeknight win!
👩🍳 In case you love Tex-Mex or Mexican dishes, take a look at my beef burritos, my wholesome floor hen tacos, Mexican hen and rice casserole, egg and chorizo tacos, Mexican beef casserole, or Tex-Mex stuffed candy potatoes.
What You’ll Want
Here’s what you’ll want for this baked hen tacos recipe. Discover the total measurements within the recipe card beneath.
- Rooster & seasonings: Boneless, skinless hen breasts (juicy protein base) + heat and smoky Tex-Mex spices (smoked paprika, cumin, garlic powder, onion powder, coriander, oregano). Plus, somewhat olive oil because it helps the seasoning coat the hen evenly.
- Salsa salad: Avocado, tomatoes, onion – vivid, creamy, and refreshing combine. Lime juice provides zesty acidity to stability flavors.
- Cilantro sauce: Greek yogurt for creamy, tangy base and cilantro (aka coriander), garlic for fragrant and herby notes. Elective: Use parsley or basil should you’re not a cilantro fan.
- Tortillas: Low-carb, high-protein tortillas will add extra protein to the meal however corn or wheat tortillas work nice too.
- Extras: Scorching sauce or salsa for serving; customise the warmth degree.
How To Make Wholesome Rooster Tacos
Listed below are some helpful step-by-step photographs for methods to make these baked hen tacos. I used an air fryer however oven-baking methodology can also be supplied, which I’ve additionally completed earlier than. Discover the total recipe and dietary data beneath.
- Prep the Rooster: slice hen breasts into thick slices. Season with Tex-Mex spices and blend with somewhat olive oil.
- Cook dinner within the air fryer: 400°F (200°C) for 12 minutes, flipping midway.
- Bake within the oven: 400°F (200°C) for 15-20 minutes, flipping midway.
- Make the cilantro sauce: mix yogurt, cilantro, garlic, and salt till clean. Chill if desired.
- Combine the salsa: Mix diced avocado, tomatoes, onion, lime juice, and salt.
- Assemble tacos: Place hen strips in tortillas, add salsa salad, drizzle cilantro sauce, and prime with scorching sauce for additional warmth.
Watch The Video
Recipe Suggestions
- Variations: Swap hen with shrimp or beef strips for selection.
- Cooking strategies: In case you love grilled taste, fireplace up the grill for the hen!
- Cilantro substitution: Hate cilantro? Strive parsley or dill within the yogurt sauce.
- Make it spicy: Add a pinch of cayenne or use chipotle scorching sauce for additional warmth.
Serving Recommendations
These tacos are excellent with a Mexican black bean and corn salad, Mexican rice, or a easy inexperienced salad. Need to add additional warmth, attempt my roasted salsa tatemada. Need to preserve it mild? Pair them with a refreshing watermelon or mango salad. In addition they go nice with a pitcher of iced tea or glowing water infused with lime.
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Full of Tex-Mex taste and over 40 grams of protein per serving, these baked hen tacos are a satisfying meal. Bonus: You possibly can meal prep the hen and sauce forward for fast lunches or dinners!
For the Cilantro Yogurt Sauce:
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Put together the hen: Minimize the hen breasts into 1-2 cm thick slices and switch to a mixing bowl. Sprinkle evenly with salt, herbs, and spices. Toss and rub by the hen utilizing your palms. Put aside. In a bowl, toss the hen slices with all of the spices, herbs, and olive oil.
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Cook dinner the hen within the air fryer: Preheat the air fryer to 400°F (200°C). Add half of the hen items and unfold evenly on a basket, don’t overlap. I did my hen in two batches. Air fry for 12 minutes, flipping midway by. As soon as cooked, relaxation the hen for a couple of minutes. Slice cooked hen into smaller strips.
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Bake the hen within the oven: Preheat the oven to 400°F (200°C). Bake on a greased tray for 15-20 minutes, flipping midway. Take away smaller items earlier as they cook dinner quicker. As soon as cooked, relaxation the hen for a couple of minutes. Slice cooked hen into smaller strips.
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Make the cilantro Sauce: Mix yogurt, cilantro, garlic, and salt till clean. You should utilize a small blender, meals processor, or an immersion blender stick. The sauce will likely be somewhat runny in comparison with the thickness of yogurt however that’s tremendous. In case you chill the sauce (e.g. make forward of time), it is going to be thicker.
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Combine the salsa: Mix avocado, tomatoes, onion, lime juice, and salt in a bowl. Put aside. That is greatest completed simply earlier than assembling the tacos.
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Assemble the tacos: Place about 1-1.5 oz (30 grams) of hen in every tortilla. Add 1-2 tbsp of salsa, drizzle with cilantro sauce, and end with scorching sauce if desired. Per serving, I normally do 3 tacos, about 3-4 oz (100-120 grams) of hen, 4-6 tbsp salsa salad and three tablespoons of sauce.
Avocado: For this recipe shoot, I solely used ½ avocado as I used to be making lunch for two folks and was saving the remaining two parts for one more day. I favor to make my avocado salsa contemporary. In case you’re making 4 servings for a meal, then use one entire avocado for the salsa.
Meal Prep Suggestions:
- Rooster: Cook dinner the hen upfront and retailer it within the fridge. Reheat earlier than assembling the tacos.
- Cilantro sauce: This may also be made forward and stored chilled.
- Salsa: Prep the whole lot besides the avocado. Add the avocado and lime juice simply earlier than serving to forestall browning.
Can I freeze the hen? Sure! Cook dinner the hen, let it cool, and retailer in a freezer-safe container for as much as 3 months. Reheat earlier than serving.
How do I forestall soggy tacos? Assemble simply earlier than consuming to maintain the tortillas crisp. You can even toast the tortillas evenly earlier than serving.
What can I exploit as a substitute of yogurt within the sauce? You possibly can swap the yogurt for bitter cream or a dairy-free different. You can even make the sauce with avocado and a few water.
Energy: 563kcal | Carbohydrates: 55g | Protein: 36g | Fats: 22g | Saturated Fats: 5g | Polyunsaturated Fats: 4g | Monounsaturated Fats: 10g | Trans Fats: 0.01g | Ldl cholesterol: 74mg | Sodium: 1978mg | Potassium: 996mg | Fiber: 8g | Sugar: 7g | Vitamin A: 1228IU | Vitamin C: 17mg | Calcium: 201mg | Iron: 5mg