These healthy tacos with baked are everything—juicy, spiced chicken, a vibrant avocado salsa, and a garlicky cilantro yogurt sauce that brings it all together. Nutritious, filling, and perfect for meal prep! You can make the chicken in the air fryer or oven, both methods included.
Jump to: ℹ️ Overview | 🛒 Ingredients | 📷 How To Make | 📹 Watch The Video | 👩🍳 Recipe Tips | 🥗 Serving Suggestions | 📝 Full Recipe Card | 🍽 More Similar Recipes
These healthy baked chicken tacos are a flavor-packed, high-protein dream. The chicken is perfectly seasoned with bold Tex-Mex spices and cooked to juicy perfection—either in the air fryer for speed or baked in the oven. Paired with a bright avocado, tomato, and onion salsa and topped with a refreshing cilantro yogurt sauce, each bite feels like a little fiesta.
With over 40 grams of protein and fewer than 500 calories per serving (3 tacos!), they make a satisfying, healthy lunch or dinner. Plus, you can prep the chicken and sauce ahead, so these tacos come together in no time when hunger strikes.
These healthy tacos have four key components:
- Tex-Mex chicken: Oven-baked or air-fried (same great taste, just faster!). You can also pan-fry or grill if that’s more your style.
- Avocado-tomato salsa: A fresh, zesty combo of creamy avocado, ripe tomatoes, and crisp onion.
- Garlicky cilantro yogurt sauce: Tangy, herby, and perfect for drizzling.
- Tortillas: I went with low-carb, high-protein tortillas for an extra boost, but corn or wheat tortillas will work just as well.
Healthy, flavorful, and easy to meal prep—these chicken tacos are a weeknight win!
👩🍳 If you love Tex-Mex or Mexican dishes, check out my Mexican chicken and rice casserole, egg and chorizo tacos, Mexican beef casserole, or Tex-Mex stuffed sweet potatoes.
What You’ll Need
Here is what you’ll need for this baked chicken tacos recipe. Find the full measurements in the recipe card below.
- Chicken & seasonings: Boneless, skinless chicken breasts (juicy protein base) + warm and smoky Tex-Mex spices (smoked paprika, cumin, garlic powder, onion powder, coriander, oregano). Plus, a little olive oil as it helps the seasoning coat the chicken evenly.
- Salsa salad: Avocado, tomatoes, onion – bright, creamy, and refreshing mix. Lime juice adds zesty acidity to balance flavors.
- Cilantro sauce: Greek yogurt for creamy, tangy base and cilantro (aka coriander), garlic for aromatic and herby notes. Optional: Use parsley or basil if you’re not a cilantro fan.
- Tortillas: Low-carb, high-protein tortillas will add more protein to the meal but corn or wheat tortillas work great too.
- Extras: Hot sauce or salsa for serving; customize the heat level.
How To Make Healthy Chicken Tacos
Here are some handy step-by-step photos for how to make these baked chicken tacos. I used an air fryer but oven-baking method is also provided, which I’ve also done before. Find the full recipe and nutritional information below.
- Prep the Chicken: slice chicken breasts into thick slices. Season with Tex-Mex spices and mix with a little olive oil.
- Cook in the air fryer: 400°F (200°C) for 12 minutes, flipping halfway.
- Bake in the oven: 400°F (200°C) for 15-20 minutes, flipping halfway.
- Make the cilantro sauce: blend yogurt, cilantro, garlic, and salt until smooth. Chill if desired.
- Mix the salsa: Combine diced avocado, tomatoes, onion, lime juice, and salt.
- Assemble tacos: Place chicken strips in tortillas, add salsa salad, drizzle cilantro sauce, and top with hot sauce for extra heat.
Watch The Video
Recipe Tips
- Variations: Swap chicken with shrimp or beef strips for variety.
- Cooking methods: If you love grilled flavor, fire up the grill for the chicken!
- Cilantro substitution: Hate cilantro? Try parsley or dill in the yogurt sauce.
- Make it spicy: Add a pinch of cayenne or use chipotle hot sauce for extra heat.
Serving Suggestions
These tacos are perfect with a Mexican black bean and corn salad, Mexican rice, or a simple green salad. Want to add extra heat, try my roasted salsa tatemada. Want to keep it light? Pair them with a refreshing watermelon or mango salad. They also go great with a pitcher of iced tea or sparkling water infused with lime.
Want to Save This Recipe?
Enter your email & I’ll send it to your inbox. Plus, get great new recipes from me every week!
By submitting this form, you consent to receive emails from Cooked & Loved
Ingredients
For the Chicken:
- 2 chicken breasts boneless and skinless, cut into thick slices
- 1.5 teaspoons salt
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon dried oregano
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander seed
- 2 teaspoons smoked paprika
- 1 tablespoon olive oil
For the Salsa:
- 1 avocado diced, see notes
- 2 tomatoes medium, diced (keep the seeds)
- ¼ onion finely diced, white or red
- Juice of ½ lime
- ¼ teaspoon salt
For the Cilantro Yogurt Sauce:
- 4 oz low-fat Greek yogurt about 120 grams
- ⅓ cup cilantro leaves aka fresh coriander
- 1 garlic clove roughly diced
- ¼ teaspoon salt
For assembly:
- 12 small tortillas low-carb, high-protein or regular
- Hot sauce or salsa for serving
Instructions
- Prepare the chicken: Cut the chicken breasts into 1-2 cm thick slices and transfer to a mixing bowl. Sprinkle evenly with salt, herbs, and spices. Toss and rub through the chicken using your hands. Set aside. In a bowl, toss the chicken slices with all the spices, herbs, and olive oil.
- Cook the chicken in the air fryer: Preheat the air fryer to 400°F (200°C). Add half of the chicken pieces and spread evenly on a basket, do not overlap. I did my chicken in two batches. Air fry for 12 minutes, flipping halfway through. Once cooked, rest the chicken for a few minutes. Slice cooked chicken into smaller strips.
- Bake the chicken in the oven: Preheat the oven to 400°F (200°C). Bake on a greased tray for 15-20 minutes, flipping halfway. Remove smaller pieces earlier as they cook faster. Once cooked, rest the chicken for a few minutes. Slice cooked chicken into smaller strips.
- Make the cilantro Sauce: Blend yogurt, cilantro, garlic, and salt until smooth. You can use a small blender, food processor, or an immersion blender stick. The sauce will be a little runny compared to the thickness of yogurt but that’s fine. If you chill the sauce (e.g. make ahead of time), it will be thicker.
- Mix the salsa: Combine avocado, tomatoes, onion, lime juice, and salt in a bowl. Set aside. This is best done just before assembling the tacos.
- 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. Per serving, I usually do 3 tacos, about 3-4 oz (100-120 grams) of chicken, 4-6 tbsp salsa salad and 3 tablespoons of sauce.
Video
Notes
- Chicken: Cook the chicken in advance and store it in the fridge. Reheat before assembling the tacos.
- Cilantro sauce: This can also be made ahead and kept chilled.
- Salsa: Prep everything except the avocado. Add the avocado and lime juice just before serving to prevent browning.
Comment or Rate This Recipe
Made the recipe? Please leave a rating as it helps other readers to discover this dish. You don’t need to leave a comment if rating a recipe, unless it’s 3 stars or below.
Comments
0 Comments