Taco Salad
Published June 24, 2022 • Updated March 10, 2026
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A restaurant version comes in a fried tortilla shell that adds 30 to 40g of carbs before you even get to the fillings. Most store-bought seasoning packets contain corn starch, sugar, and maltodextrin. I skip both problems: no shell, seasoning from scratch with nine spices, and the whole thing is on the table in 20 minutes. A reader named Jordan told me this was the first salad that actually worked as dinner, not just damage control. The seasoned beef and avocado are why.
Why Homemade Seasoning Matters
The blend is chili powder, cumin, paprika, garlic powder, onion powder, red pepper, cayenne, oregano, and salt. That is it. No corn starch, no sugar, no anti-caking agents. I use both cayenne and crushed red pepper on purpose because they build differently: cayenne hits sharp and upfront, the red pepper flakes bring a slower warmth that layers underneath. No store-bought packet does that. A typical packet also has 3 to 5g of carbs per serving from fillers alone. This version has essentially zero. I make a double or triple batch and keep it in a jar so I can season ground beef, chicken, or pork any night of the week. The same blend works in my keto taco casserole.
Building the Salad
I brown a pound of ground beef in a skillet, sprinkle the seasoning over the meat, add a quarter cup of water, and let it simmer until the liquid evaporates. That concentrated simmer step is what makes the seasoning coat every piece of meat instead of sitting on top. While the beef cooks, I shred romaine, dice the tomato and avocado, and chop the red onion and cilantro. The entire dinner is prepped and on the table before the beef finishes simmering.
A drizzle of sour cream and salsa over the top finishes it. I also stir together a quick dressing when I want something richer: two tablespoons sour cream, a squeeze of lime, and a pinch of cumin whisked until smooth. It takes 30 seconds and adds a creamy tang that plain sour cream alone does not.
Protein Swaps
Ground beef is my default, but I have made this with ground turkey, cilantro lime chicken, shredded rotisserie chicken, air fryer steak bites sliced thin, and pulled pork. The seasoning works on all of them. Ground turkey runs leaner, so I add a tablespoon of avocado oil to the skillet to keep it from drying out. For a fast weeknight dinner when I have leftover protein, I skip the skillet entirely and toss the cold meat over the salad. The seasoning flavor holds up at room temperature.
How to make taco salad
This comes together in three steps.
- Make the seasoning. Combine chili powder, cumin, salt, paprika, garlic powder, onion powder, crushed red pepper, cayenne, and oregano in a small bowl. Stir to combine. I do this in 30 seconds and it replaces a store-bought packet that would add hidden carbs.
- Brown the ground beef. Cook a pound of ground beef in a skillet over medium high heat, breaking it into small pieces, until browned (about 5 to 6 minutes). Sprinkle the seasoning blend over the meat, pour in a quarter cup of water, and reduce heat to medium low. Let it simmer until the liquid has mostly evaporated (about 3 to 4 minutes). The water helps the spices dissolve and coat every piece of meat evenly.
- Assemble. Add shredded romaine to a large bowl. Top with the seasoned beef, diced tomatoes, avocado, shredded cheddar, red onion, and cilantro. Finish with sour cream and salsa.
Key ingredients
- Taco seasoning. Nine spices mixed from scratch. No corn starch, no sugar, no fillers. I make a triple batch and keep it in a jar so it is always ready to go.
- Ground beef. I use 80/20 because the fat carries the seasoning flavor. The liquid simmers off and concentrates on the meat. 90/10 works but tastes flatter.
- Toppings. Romaine, diced tomatoes, avocado, shredded cheddar, red onion, and cilantro. I also toss in sliced olives and green onions when I have them. Zucchini taco boats use the same seasoned beef if you want a different base.
- Sauces. Sour cream and salsa (or pico de gallo) drizzled over the top. A squeeze of lime stirred into the sour cream makes a simple creamy dressing.
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Taco Seasoning Ingredients
1 tablespoon chili powder -
1 ½ teaspoon ground cumin
-
1 teaspoon salt
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½ teaspoon paprika
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¼ teaspoon garlic powder
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¼ teaspoon onion powder
-
¼ teaspoon crushed red pepper
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¼ teaspoon cayenne pepper
-
¼ teaspoon dried oregano
Taco Salad Ingredients
-
1 pound ground beef, turkey or chicken
-
2 hearts romaine lettuce, shredded
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1 tomato, diced
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½ avocado, diced
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½ cup shredded cheddar cheese
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¼ cup diced red onion
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¼ cup roughly chopped fresh cilantro
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¼ cup sour cream
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2 tablespoons salsa or pico de gallo
Step by Step Instructions
Step by Step Instructions
Make homemade taco seasoning
In a small bowl, add chili powder, ground cumin, salt, paprika, garlic powder, onion powder, crushed red pepper, cayenne pepper and oregano. Mix to combine. Set aside.
- Chili powder
- Cumin (ground)
- Salt
- Paprika
- Garlic powder
- Onion powder
- Crushed red pepper flakes
- Cayenne pepper
- Oregano
Make taco meat
Add ground beef to a large skillet and cook over medium-high heat until browned. Add the taco seasoning and ¼ cup water. Lower the heat to medium-low, cover, and simmer until the liquid has mostly evaporated. Stir occasionally.
- Ground beef
- Taco seasoning (from step 1)
- Water
Assemble salad
Layer lettuce, taco beef, tomatoes, avocado, cheese, onion, and cilantro in a large bowl. Top with sour cream and salsa or pico de gallo.
- Lettuce
- Taco meat (from step 2)
- Cheese
- Tomato
- Avocado
- Red onion
- Cilantro
- Sour cream
- Salsa
Nutrition disclaimer
The nutrition information provided is an estimate and is for informational purposes only. I am a Doctor of Pharmacy (Pharm.D.); however, this content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified health provider before making any lifestyle changes or beginning a new nutrition program.
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Get My Macros + Recipes →Frequently Asked Questions
Can I use store-bought seasoning instead?
I have used store-bought packets when I was in a rush, but most contain corn starch, maltodextrin, and sugar that add 3 to 5g of carbs per serving. The homemade blend uses nine spices, takes 30 seconds to mix, and I keep a jar of it in my pantry at all times. Once you taste the difference, the packets feel flat.
Should the beef be served warm or cold?
I serve the beef warm and everything else at room temperature. The contrast between hot seasoned meat and cool avocado, tomato, and sour cream is part of what makes this work. When I meal prep, I reheat the beef separately in a skillet with a splash of water and assemble just before eating.
What dressing works best on this?
I stir together two tablespoons of sour cream, a squeeze of lime juice, and a pinch of cumin. That takes 30 seconds and gives the greens a creamy tang that plain sour cream on its own does not. Salsa verde drizzled over the top works too when I want something brighter. I have tried bottled ranch but it buries the seasoning flavor, so I stick with the lime-sour cream version most nights.
How many carbs does a restaurant version have?
A restaurant version served in a fried flour tortilla bowl runs 40 to 60g of net carbs per serving. The biggest sources are the fried shell (25 to 35g), seasoning packet fillers (3 to 5g), and any beans or corn mixed in. This low carb version removes the shell, uses homemade seasoning with zero fillers, and comes in at 4.6g net carbs.
What meat works best?
I reach for 80/20 ground beef most nights because the fat carries the seasoning and keeps the meat juicy after the simmer step. Ground turkey works (I use it about half the time) but I add a tablespoon of avocado oil and extra cayenne since turkey absorbs less flavor from fat. Shredded rotisserie chicken is my fastest option since I skip cooking entirely. I have also used sliced steak and pulled pork with the same seasoning blend.
Can I make this dairy-free?
I have made this completely dairy-free by swapping the sour cream for coconut yogurt and skipping the shredded cheddar. Nutritional yeast over the top adds a savory, almost cheesy flavor if you miss the cheese. The beef, avocado, and fresh toppings carry enough flavor on their own that I did not feel like anything was missing the first time I tried it.
Can I freeze the seasoned beef?
The seasoned beef freezes well. I portion it into airtight containers and freeze for up to 3 months. Thaw in the fridge overnight and reheat in a skillet with a splash of water to bring the seasoning back to life. The fresh vegetables and avocado do not freeze, so I only prep those the day I am eating. Assembling a fresh bowl from frozen beef takes me about 5 minutes.
I've been keto for two years and somehow never committed to a taco salad that felt like an actual dinner until this one. The nine-spice blend stopped me. I always reach for a store packet but I measured everything out this time, and the cayenne and dried oregano together hit completely differently than I was expecting. My ground beef went into the cast iron and I let it cook a little past 'done' to get some caramelization on the edges, which I'm now convinced is mandatory. Over cold romaine the contrast between the hot beef and the crisp, cold lettuce is the kind of thing that makes you stop mid-bite. I was planning this as a weeknight side but it ended up being dinner. Going into the spring rotation for sure.
I almost grabbed a seasoning packet because making your own from nine spices seemed like overkill for a weeknight salad. Made the full recipe anyway, and the cayenne gives the beef this slow warmth I didn't expect from a twenty-minute meal. A salad for dinner is usually just damage control for me, but this one actually filled me up. Saving this for spring evenings when I want something fast.
That slow warmth is why I use both cayenne and crushed red pepper. They build differently. Packets don't layer like that.
Didn't realize they build differently like that. The packet version always just tastes like one flat hit.
Never made my own taco seasoning before, always grabbed the packet, but I had all the spices so figured why not, and oh my god the flavor difference is insane. Made this on a Tuesday night and now I'm thinking about it at work the next day. Can I double the seasoning recipe and keep it in a jar for next time?
Yes and you should. I keep a jar going all the time, about 2 tablespoons per pound of beef. The store-bought packets feel sad after this.
Husband ate two servings before I even sat down. The seasoning has real kick to it.
Dana ha that's the best kind of compliment. The cayenne and crushed red pepper together give it that real heat without overwhelming everything else.
Swapped in ground turkey and added extra cayenne. Still really good.
Travis ground turkey works great in this. I use it about half the time myself. The extra cayenne is a smart move with turkey since it runs a little milder than beef.