Healthy Taco Recipes: Buffalo Chicken, Chicken 'n Waffle (2024)

May42017

Who cares that it's not Taco Tuesday? Does anyone actually limit their taco consumption to Tuesdays? Of course not! Make some unconventional and healthy chicken tacos ASAP with these awesome recipes...

Healthy Taco Recipes: Buffalo Chicken, Chicken 'n Waffle (1)

Buffalo Chicken Tacos

1/2 of recipe (2 tacos): 309 calories, 7g total fat (2.5g sat. fat), 705mg sodium, 24.5g carbs, 3g fiber, 3.5g sugars, 34.5g protein

We love Buffalo wings... but not the part where our hands get covered in sauce. This fun twist on the classic is less messy and tastes fantastic!

Prep:10 minutes
Cook:10 minutes

More:, 30 Minutes or Less

Ingredients:

Tacos

8 oz. raw boneless skinless chicken breast

Dash each salt and black pepper

1 tbsp. fat-free plain Greek yogurt

2 tsp. Frank's RedHot Original Cayenne Pepper Sauce

Four 6-inch corn tortillas

3/4 cup shredded iceberg lettuce

1/3 cup shredded carrots

Topping

1/4 cup fat-free plain Greek yogurt

2 tsp. Frank’s RedHot Original Cayenne Pepper Sauce

2 tbsp. crumbled blue cheese

2 tsp. grated Parmesan cheese

Directions:

Pound chicken to an even thickness, and season with salt and pepper. Bring a skillet sprayed with nonstick spray to medium heat. Cook chicken for about 4 minutes per side, until cooked through. Transfer to a cutting board.

Meanwhile, in a medium bowl, combine yogurt, hot sauce, and 1 tsp. water. Mix until uniform.

Chop chicken and add to the bowl. Stir to coat.

To make the topping, in a small bowl, combine yogurt with hot sauce and 1 tsp. water. Mix until smooth. Fold in blue cheese and Parm. Mix until uniform.

On a microwave-safe plate, microwave tortillas for 30 seconds, or until warm.

Evenly distribute lettuce and chicken mixture among the tortillas, followed by the topping. Sprinkle with carrots.

MAKES 2 SERVINGS

Healthy Taco Recipes: Buffalo Chicken, Chicken 'n Waffle (4)

Chicken 'n Waffle Tacos

Entire recipe: 380 calories, 5.5g total fat (1g sat. fat), 825mg sodium, 45.5g carbs, 5g fiber, 10g sugars, 35g protein

This might be the most efficient way to eat chicken and waffles! Bonus: Our crispy chicken is baked, not fried...

Click here for a video demo!

Prep:10 minutes
Cook:30 minutes

More:Breakfast Recipes, Single Serving

Ingredients:

2 frozen low-fat waffles, thawed

2 1/2 tbsp. whole-wheat panko breadcrumbs

1/8 tsp. onion powder

1/8 tsp. salt

Dash black pepper

Dash paprika

1/4 cup (about 2 large) egg whites or fat-free liquid egg substitute

1/8 tsp. maple extract

One 4-oz. raw boneless skinless chicken breast cutlet

1 tbsp. lite pancake syrup (or HG Alternative)

Optional topping: hot sauce

Directions:

Preheat oven to 425 degrees.

With a rolling pin, flatten thawed waffles as much as possible. Evenly drape each waffle over one side of an 8” X 8” baking pan, like upside-down tacos.

Bake until crispy and firm, about 10 minutes.

Plate waffle taco shells, and let cool.

Reduce oven temp to 375 degrees. Spray the baking pan with nonstick spray.

Meanwhile, in a wide bowl, mix breadcrumbs with seasonings.

In a second wide bowl, mix egg whites/substitute with maple extract.

Pound chicken to an even thickness, and cut into 4 thin strips. Place in the bowl of egg whites/substitute, and flip to coat.

One at a time, shake chicken cutlets to remove excess egg, and lightly coat with seasoned crumbs. Evenly place in the baking pan.

Bake for 8 minutes.

Flip chicken. Bake until cooked through and crispy, 8 - 10 minutes.

Place chicken in waffle taco shells, and drizzle chicken with syrup.

MAKES 1 SERVING

HG Alternative: We call for lite syrup as opposed to sugar-free syrup because it's easier to find natural lite options. If made with sugar-free syrup, this recipe will have 360 calories [Green Plan SmartPoints® value 9*; Blue Plan (Freestyle™) SmartPoints® value 6*; Purple Plan SmartPoints® value 6*].

Hungry for More Healthy Taco Recipes?

  • Crunchy Beef Tacos with Side Salad346 calories
  • Easy A.M. Breakfast Soft Tacos318 calories
  • Bacon 'n Eggs Waffle Taco190 calories
  • Crispy Fish Tacos303 calories

Chew on this:

It's May 4th, a.k.a. Star Wars Day... May the 4th be with you! (Get it?!) If you're planning a movie marathon, we recommend these DIY popcorn treats!

Tacos for everyone! Click "Send to a Friend" right away...

Healthy Taco Recipes: Buffalo Chicken, Chicken 'n Waffle (11)

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Healthy Taco Recipes: Buffalo Chicken, Chicken 'n Waffle (2024)

FAQs

What is the healthiest taco? ›

Tacos de carnitas

One of the healthiest versions of an authentic Mexican taco is the tacos de carnitas. The meat for this taco is prepared by seasoning it with a little spice and then slowly cooking it in its own fat until it literally falls apart, making this the ultimately pulled pork taco.

How many calories in a buffalo chicken taco? ›

Per Serving: 302 calories; fat 9.5g; saturated fat 2.6g; mono fat 2.7g; poly fat 1.2g; protein 22g; carbohydrates 30g; fiber 3g; cholesterol 63mg; iron 1mg; sodium 585mg; calcium 64mg; sugars 1g.

Are tacos OK to eat on a diet? ›

Tacos have built-in portion control. They're smaller than most of the other things on the menu, so you can keep calories in check. Order the grilled chicken, lean steak, or grilled fish on a baked corn tortilla. Those have 70% more fiber and less than half the fat of their white flour counterparts.

Is there such a thing as a healthy taco? ›

Tacos are an overall balanced dish, pairing carbs with protein and vegetables. To make the healthiest tacos, choose corn tortillas, a high-protein filling, and top with plenty of vegetables. Want more ideas for building healthy meals with your favorite Latino foods?

Does Chick Fil A buffalo sauce have calories? ›

Chick-fil-a Zesty Buffalo Sauce (1 serving) contains 1g total carbs, 1g net carbs, 2.5g fat, 0g protein, and 30 calories.

How much nutrition is in shredded buffalo chicken? ›

Shredded Chicken in Buffalo Style Sauce
  • Total Fat 1.5g. 2%
  • Saturated Fat 0g. 0%
  • Cholesterol 30mg. 10%
  • Sodium 300mg. 13%
  • Total Carbohydrates 3g. 1%
  • Dietary Fiber 0g. 0%
  • Sugars 0g.
  • Protein 7g.

How many calories in a homemade chicken taco? ›

Even though these simple chicken tacos taste like delicious comfort food, they have only 248 calories and 6 grams of fat per serving.

What is the healthiest thing to order at a Mexican restaurant? ›

Mix and match healthy options like grilled meat (chicken, fish, shrimp), ceviche (raw seafood marinated in lemon or lime juice and other seasonings), black beans, brown rice, avocado salad, sautéed veggies, or tortilla soup.

Is hard or soft tacos healthier? ›

If you're trying to limit your calorie intake or want to make a healthier taco, softshell is the option.

Are corn or flour tacos healthier? ›

When it comes to nutrition, corn tortillas have the advantage of being made from whole grains, with fewer calories, sodium, and carbs but more fiber than flour tortillas. They're also gluten-free. As for cooking and eating, some people complain that corn tortillas break easily.

What is the healthiest taco protein? ›

Opt for leaner protein options that are lower in calories and saturated fat. Shredded chicken, salmon, ground turkey, shrimp, beans, and chickpeas are all great options!

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