Easy & Healthy Taco Salad Recipe with Ground Beef and Rice

Taco salad is a delicious, quick, and nutritious meal that combines bold Mexican flavors with fresh, wholesome ingredients. 

This easy and healthy taco salad recipe with ground beef and rice is perfect for busy weeknights or meal prepping for the week. Packed with protein, fiber, and fresh veggies, this dish is a satisfying yet guilt-free meal option.

Why You’ll Love This Taco Salad Recipe

• Healthy and Nutritious – This recipe is loaded with lean protein, whole grains, and fresh vegetables.

• Easy to Make – A quick one-pan dish that requires minimal prep.

• Customizable – You can add your favorite toppings and adjust ingredients to fit your dietary needs.

• Meal-Prep Friendly – Perfect for making ahead and storing in the fridge for easy meals.

Ingredients You’ll Need

To make this healthy taco salad with ground beef and rice, you’ll need:

For the Beef and Rice Mixture:

• 1 lb lean ground beef (or ground turkey for a lighter option)

• 1 cup cooked brown rice (or quinoa for added protein)

• 1 small onion, diced

• 1 clove garlic, minced

• 1 packet taco seasoning (or homemade taco seasoning: cumin, paprika, chili powder, oregano, salt, and pepper)

• 1/2 cup low-sodium beef broth or water

• 1 can black beans, drained and rinsed

• 1 cup corn kernels (fresh, canned, or frozen)

• 1/2 cup diced tomatoes or salsa

For the Salad Base:

• 4 cups chopped romaine lettuce (or mixed greens)

• 1/2 cup cherry tomatoes, halved

• 1/2 cup shredded cheese (cheddar, Monterey Jack, or Mexican blend)

• 1/4 cup sliced black olives (optional)

• 1/4 cup diced red bell pepper

• 1/4 cup chopped green onions

• 1/2 avocado, diced

For the Dressing:

• 1/2 cup Greek yogurt or sour cream

• 2 tbsp lime juice

• 1 tbsp olive oil

• 1 tsp honey

• 1/2 tsp garlic powder

• 1/2 tsp chili powder

• Salt and pepper to taste

Step-by-Step Instructions

1. Cook the Beef and Rice Mixture

• Heat a large skillet over medium heat and add a drizzle of olive oil.

• Sauté the diced onion and minced garlic for about 2 minutes until fragrant.

• Add the ground beef and cook until browned, breaking it up with a spatula.

• Drain excess grease if needed and add the taco seasoning.

• Stir in beef broth or water, black beans, corn, and diced tomatoes.

• Let it simmer for 5 minutes until the flavors meld together.

• Stir in the cooked brown rice and remove from heat.

2. Prepare the Salad Base

• In a large salad bowl, arrange the chopped romaine lettuce.

• Top with cherry tomatoes, shredded cheese, black olives, red bell pepper, green onions, and diced avocado.

3. Make the Dressing

• In a small bowl, whisk together Greek yogurt, lime juice, olive oil, honey, garlic powder, chili powder, salt, and pepper.

• Taste and adjust seasonings as needed.

4. Assemble the Taco Salad

• Spoon the warm beef and rice mixture over the fresh salad base.

• Drizzle with the homemade dressing.

• Toss gently to combine or serve with dressing on the side.

• Garnish with fresh cilantro, a squeeze of lime, or crushed tortilla chips for extra crunch.

Tips for the Best Taco Salad

• Use Lean Protein: Opt for lean ground beef, turkey, or chicken to keep the meal healthy.

• Make It Spicy: Add jalapeños, hot sauce, or extra chili powder for a kick.

• Go Low-Carib: Skip the rice and increase the greens for a keto-friendly version.

• Meal Prep: Store ingredients separately and assemble fresh to keep everything crisp.

• Dairy-Free Option: Use dairy-free cheese and a plant-based yogurt alternative for the dressing.

Frequently Asked Questions (FAQs)

1. Can I Make This Taco Salad Ahead of Time?

Yes! You can prepare the beef and rice mixture in advance and store it in an airtight container in the fridge for up to 4 days. Assemble the salad fresh to keep it crisp.

2. Can I Use Cauliflower Rice Instead of Brown Rice?

Absolutely! Cauliflower rice is a great low-carb alternative that works well in this recipe.

3. What Can I Substitute for Ground Beef?

Ground turkey, chicken, or even plant-based crumbles are excellent substitutes.

4. How Do I Store Leftovers?

Store each component separately in airtight containers. The beef and rice mixture can be reheated, and the salad ingredients should be kept fresh in the fridge.

5. What Toppings Can I Add?

Feel free to add extras like guacamole, crushed tortilla chips, salsa, or a drizzle of hot sauce to customize your taco salad.

6. Is This Recipe Gluten-Free?

Yes, as long as you use gluten-free taco seasoning and check ingredient labels, this dish is naturally gluten-free.

7. Can I Serve This as a Taco Bowl Instead?

Yes! Skip the lettuce and serve the beef and rice mixture over a bowl of rice or quinoa for a hearty taco bowl.

Final Thoughts

This easy and healthy taco salad recipe with ground beef and rice is a nutritious and satisfying meal that comes together in no time. Whether you’re looking for a wholesome dinner, meal-prep option, or a simple way to enjoy taco flavors in a fresh way, this salad has it all. Try it today and enjoy a flavorful, protein-packed dish that’s perfect for any occasion!