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Indulge in these nutritious baked chicken tacos that are a feast for your taste buds. With succulent, spiced baked chicken, a lively avocado salsa, and a zesty cilantro yogurt sauce, these tacos are not only satisfying but also perfect for meal prep. Whether you opt for the air fryer or oven method, both are included in the recipe.
Quick Links: ℹ️ Overview | 🛒 Ingredients | 📷 How To Make | 📹 Watch The Video | 👩🍳 Recipe Tips | 🥗 Serving Suggestions | 📝 Full Recipe Card | 🍽 More Similar Recipes
These delectable baked chicken tacos are bursting with flavor and protein. The chicken is seasoned to perfection with bold Tex-Mex spices and cooked until juicy—whether in the air fryer for a quick meal or baked in the oven. Paired with a vibrant avocado, tomato, and onion salsa, topped with a refreshing cilantro yogurt sauce, every bite is a fiesta.
With over 40 grams of protein and under 500 calories per serving (3 tacos!), these tacos are a wholesome and fulfilling lunch or dinner option. Plus, you can prepare the chicken and sauce in advance, making it a convenient choice for busy days.
These healthy tacos consist of four essential elements:
- Tex-Mex chicken: Baked in the oven or air-fried for a quicker option. You can also pan-fry or grill the chicken if preferred.
- Avocado-tomato salsa: A fresh blend of creamy avocado, ripe tomatoes, and crunchy onion.
- Garlicky cilantro yogurt sauce: Tangy, herb-infused, and perfect for drizzling.
- Tortillas: Opt for low-carb, high-protein tortillas for an added nutritional boost, or use traditional corn or wheat tortillas.
Healthy, flavorful, and meal prep-friendly—these chicken tacos are a weeknight champion!
👩🍳 If you have a penchant for Tex-Mex or Mexican cuisine, explore my beef burritos, healthy ground chicken tacos, Mexican chicken and rice casserole, egg and chorizo tacos, Mexican beef casserole, or Tex-Mex stuffed sweet potatoes.
Ingredients You’ll Need
Here’s what you’ll need for these baked chicken tacos. For detailed measurements, refer to the recipe card below.
- Chicken & seasonings: Boneless, skinless chicken breasts seasoned with smoky Tex-Mex spices like smoked paprika, cumin, garlic powder, onion powder, coriander, and oregano. Add a touch of olive oil to ensure even coating.
- Salsa salad: Avocado, tomatoes, onion combined with lime juice for a vibrant and refreshing mix.
- Cilantro sauce: Greek yogurt forms the creamy, tangy base for this sauce, flavored with cilantro and garlic. Optional: Use parsley or basil as a cilantro alternative.
- Tortillas: Opt for low-carb, high-protein tortillas for a nutritional boost, or stick to traditional corn or wheat tortillas.
- Extras: Hot sauce or salsa for an added kick; adjust the heat level to your preference.
How To Prepare Healthy Chicken Tacos
Follow these step-by-step instructions, accompanied by photos, to make these baked chicken tacos. Whether using an air fryer or oven, both methods are provided in the recipe below.
- Prepare the Chicken: Slice chicken breasts into thick strips, season with Tex-Mex spices, and mix with a bit of olive oil.
- Air Fryer Method: Cook at 400°F (200°C) for 12 minutes, flipping halfway through.
- Oven Baking Method: Bake at 400°F (200°C) for 15-20 minutes, flipping halfway through.
- Make the Cilantro Sauce: Blend yogurt, cilantro, garlic, and salt until smooth. Chill if desired.
- Prepare the Salsa: Mix diced avocado, tomatoes, onion, lime juice, and salt.
- Assemble the Tacos: Place chicken strips in tortillas, add salsa salad, drizzle with cilantro sauce, and top with hot sauce for an extra kick.
Watch The Video
Recipe Tips
- Variations: Experiment with shrimp or beef strips as substitutes for chicken.
- Cooking Methods: If you enjoy the taste of grilled food, consider grilling the chicken for a smoky flavor.
- Cilantro Substitute: If cilantro isn’t your favorite, try using parsley or dill in the yogurt sauce.
- Spice It Up: Add a pinch of cayenne or opt for chipotle hot sauce for an added level of heat.
Serving Suggestions
Pair these tacos with a Mexican black bean and corn salad, Mexican rice, or a simple green salad. For an extra kick, try my roasted salsa tatemada. For a lighter option, serve them with a refreshing watermelon or mango salad. They also complement well with iced tea or sparkling water infused with lime.
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With a burst of Tex-Mex flavors and over 40 grams of protein per serving, these baked chicken tacos are a satisfying meal option. Additionally, you can prepare the chicken and sauce in advance for quick lunches or dinners!
For the Cilantro Yogurt Sauce:
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Prepare the chicken: Slice the chicken breasts into 1-2 cm thick slices and place them in a mixing bowl. Sprinkle the salt, herbs, and spices evenly over the chicken. Toss the chicken with the spices, herbs, and olive oil until well coated. Set aside.
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Cook the chicken in the air fryer: Preheat the air fryer to 400°F (200°C). Place half of the chicken pieces in the basket, ensuring they are spread out evenly and not overlapping. Cook in two batches if needed. Air fry for 12 minutes, flipping halfway through. Allow the chicken to rest for a few minutes once cooked. Slice the cooked chicken into smaller strips.
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Bake the chicken in the oven: Preheat the oven to 400°F (200°C). Bake the chicken on a greased tray for 15-20 minutes, flipping halfway through. Remove smaller pieces earlier as they cook faster. Rest the chicken for a few minutes once cooked. Slice the cooked chicken into smaller strips.
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Prepare the cilantro sauce: Blend yogurt, cilantro, garlic, and salt until smooth. You can use a blender, food processor, or immersion blender stick. The sauce may be a bit runny compared to yogurt, but that’s normal. If you chill the sauce (e.g., making it ahead of time), it will thicken.
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Mix the salsa: Combine avocado, tomatoes, onion, lime juice, and salt in a bowl. Set aside. It’s best to prepare this just before assembling the tacos.
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Assemble the tacos: Place about 1-1.5 oz (30 grams) of chicken in each tortilla. Add 1-2 tbsp of salsa, drizzle with cilantro sauce, and finish with hot sauce if desired. I typically serve 3 tacos per portion, with around 3-4 oz (100-120 grams) of chicken, 4-6 tbsp of salsa salad, and 3 tbsp of sauce.
Avocado: For this recipe shoot, I used half an avocado as I was preparing lunch for two people and saving the remaining portions for another day. I prefer making the avocado salsa fresh. If you’re making four servings for a meal, use a whole avocado for the salsa.
Meal Prep Tips:
- Chicken: Cook the chicken in advance and store it in the refrigerator. Reheat before assembling the tacos.
- Cilantro Sauce: This can also be made ahead and kept chilled.
- Salsa: Prepare everything except the avocado. Add the avocado and lime juice just before serving to prevent browning.
Can I Freeze the Chicken? Yes! Cook the chicken, let it cool, and store it in a freezer-safe container for up to 3 months. Reheat before serving.
How Do I Prevent Soggy Tacos? Assemble the tacos just before eating to keep the tortillas crisp. You can also lightly toast the tortillas before serving.
Yogurt Sauce Substitute: You can replace the yogurt with sour cream or a dairy-free alternative. Alternatively, make the sauce with avocado and a bit of water.
Calories: 563kcal | Carbohydrates: 55g | Protein: 36g | Fat: 22g | Saturated Fat: 5g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 10g |