• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Nutrition to Fit

  • ABOUT
    • Press
    • FREE eBook
  • SERVICES
  • RECIPES
menu icon
go to homepage
  • ABOUT
  • SERVICES
  • RECIPES
  • THE BLOG
    • Facebook
    • Instagram
    • Pinterest
  • search icon
    Homepage link
    • ABOUT
    • SERVICES
    • RECIPES
    • THE BLOG
    • Facebook
    • Instagram
    • Pinterest
  • ×

    Home » Blog » Recipes

    Baked Chicken Tacos

    Published: Jan 24, 2020 · Updated: Dec 3, 2021 · This post may contain affiliate links. · Leave a Comment

    Jump to Recipe - Print Recipe
    Pinterest graphic of two crunchy chicken tacos on a white plate with text that states, "Baked Chicken Tacos (easy, 20 minutes, gluten-free)"
    Pinterest graphic of cheesy baked chicken tacos with text that reads "Baked Chicken Tacos"
    Pinterest graphic with an image of two loaded taco on a plate, an image on the bottom of cheesy baked chicken tacos in a white baking dish, and text that reads "Baked Chicken Tacos (easy, 20 minutes, gluten-free)"

    Baked chicken tacos are a simple, delicious, filling weeknight dinner that the whole family will love. Naturally gluten-free, they're great for game day, too!

    two crunchy tacos on a plate

    This page may contain affiliate links. Read my full disclosure here.

    Why These Baked Chicken Tacos are SO Good

    • They're quick and easy, making an awesome weeknight dinner ready in 20 minutes!
    • You can use pre-grilled chicken breast, a rotisserie chicken, or any kind of pre-cooked or leftover chicken.
    • They have so many different textures and flavors - flavorful chicken, gooey melted cheese, creamy beans, crisp shells, and tons of freshness from lettuce and my cheater pico.
    • Packed with protein, they're far more satisfying and filling than most restaurant or take out tacos.
    • Everyone loves them! I'm a big advocate for families eating meals together (when possible), and everyone eating the same thing. It's always a bonus when the same thing is something everyone loves!

    Ingredients You Need

    • Crunchy taco shells
    • Chicken breast, cooked and shredded - use any preferred cut of chicken, even a rotisserie chicken, but the nutrition information is calculated with boneless, skinless chicken breast
    • Salsa - I often use a mild or medium red salsa, but just use your favorite salsa (including salsa verde)
    • Spices: chili powder, cumin, garlic powder, onion powder
    • Lime juice - fresh always tastes amazing, but if you don't have or can't find fresh limes, bottled lime juice totally works in a pinch, too.
    • Black beans - Use no salt added or low sodium canned black beans, then drain and rinse them (which reduces any sodium further), and pat them dry with a clean kitchen towel or paper towel.
    • Cheese - use your favorite melty cheese for tacos. I love a sharp cheddar here, but colby, a fiesta blend, queso quesadilla cheese, even mozzarella - they all work! I tend to pick a part-skim cheese or a slightly naturally lower fat cheese, personally.
    • Lettuce - I love the classic choice of shredded iceberg lettuce on tacos
    • Cheater Pico - you just need four ingredients (grape tomatoes, cilantro, salt, and lime) for a flavorful cheater version of pico de gallo

    Equipment You Need

    Nothing too fancy - these are likely all in your kitchen already!

    • 9x13-inch baking pan
    • Skillet
    • Measuring cups and spoons
    • Silicone tongs

    How to Make This Recipe

    collage depicting layers of baked chicken tacos: taco shell, black beans, seasoned shredded chicken, and cheese
    1. Preheat oven to 400°F. Arrange taco shells in a 9×13" baking dish (you can ball up foil to arrange to help the taco shells stand up if your shells keep falling over).
    2. Heat cooked chicken, salsa, chili powder, cumin, garlic powder, onion powder, and 1 teaspoon of the lime juice in a large skillet over medium-high heat. Cook 4-5 minutes, until the spices are fragrant and excess moisture has evaporated (you want the chicken to be moist and flavorful, but not too wet so the shells won't get soggy).
    3. Fill the taco shells. Place 1 tablespoon of black beans (that have been drained, rinsed, and patted dry) in the bottom of each taco shell. Then divide chicken between the taco shells, and finally top each taco with one tablespoon of shredded cheese.
    4. Bake for five minutes, until cheese has melted.
    5. Let cool a couple minutes before serving, until tacos are easily handled, then enjoy!

    Top Tips for Oven Baked Chicken Tacos

    • While you can use any type of pre-cooked or leftover chicken you'd like, including rotisserie chicken, I would not recommend using any chicken with strong flavors (i.e. barbecue or curry chicken).
    • To have this ready even faster, you can saute the chicken, salsa, and spices ahead of time. Warm 60 seconds in the microwave to avoid cold chicken tacos, then fill as normal.
    • If your taco shells are falling over, you can try a smaller pan, placing taco shells in between muffin cups on an upside down muffin pan, or use balled up aluminum foil to prop shells upright against one another.
    • To prevent soggy taco bottoms (the worst!) make sure you do these two things:
      • Cook all excess liquid out of the seasoned salsa chicken mixture. The chicken should be moist, but not excessively wet or dripping.
      • Place the black beans on the shells first, under the chicken. The black beans act as a slight barrier to prevent too much moisture from the chicken pooling on the bottom of the shell and getting it soggy.

    Serving Suggestions

    Top these baked tacos with any and all of your favorite taco toppings - shredded lettuce, tomatoes (try the cheater pico in the recipe!), cilantro, guacamole, sour cream or plain Greek yogurt, etc.

    Since they contain plenty of protein, they're fairly filling on their own, so I usually serve them with a vegetable or side salad. I like coconut cauliflower rice, a simple salad of butter lettuce leaves with cilantro lime dressing, or any of the easy vegetable options in my free "Eat Your Veggies!" e-book! Honestly, some busy nights we even just toss a bag of frozen veggies in the microwave to steam and call it a night!

    cheesy baked chicken tacos standing upright in a white baking dish

    Nutrition Highlights

    One taco provides 154 calories, 12 grams of protein, and 3 grams of fiber. In terms of macronutrients (protein, carbs, and fat), each taco is fairly balanced, with 34% of calories from carbs, 34% of calories from protein, and 32% of calories from fat. Additionally, one taco provides over 10% of the daily recommended intake of potassium, vitamin A, and calcium.

    Are They Healthy?

    If you like tacos, these baked chicken tacos 100% can fit in a balanced, healthy diet. As far as tacos go, these are pretty healthy. For example, compared to a crunchy taco at Taco Bell, they have more protein, less fat, and less calories (and a LOT more flavor and are a lot more filling and satisfying meal, in my personal experience).

    Know, too, that “healthy” is subjective. The foods that help one maintain their health may or may not work for you - and that’s okay! Honor the body you have. As a registered dietitian nutritionist, I suggest eating a variety of nourishing foods that help you feel good and achieve or maintain your health, balanced with the foods you love. Remember - an election isn’t won with every vote, but the majority. Your health is the same way - the overall dietary pattern is what matters most.

    Related Recipes

    Looking for more recipes like this? Check out these other family favorite healthy weeknight dinners:

    • Sheet Pan Adobo Lime Portobello Tacos
    • Taco Stuffed Bell Peppers
    • Easy Gluten-Free Lo Mein
    • Gluten-Free Turkey Chili
    • Pizza Quinoa Casserole with Chicken

    Did you make this recipe? Give it a 5★ rating below! For more healthy recipes and tips to create your own balanced relationship with food and health, be sure to follow Nutrition to Fit on Instagram!

    two crunchy tacos on a plate
    Print Recipe
    5 from 1 vote

    Baked Chicken Tacos

    Baked chicken tacos are a simple, delicious, filling weeknight dinner that the whole family will love. Naturally gluten-free, they're great for game day, too!
    Prep Time15 mins
    Cook Time5 mins
    Total Time20 mins
    Course: Main Course
    Cuisine: American, Mexican
    Servings: 8 tacos
    Calories: 154kcal
    Author: Lindsey Janeiro, RDN
    Cost: $7.52 recipe/ $0.94 serving

    Ingredients

    • 8 crunchy taco shells
    • 2 cups shredded cooked chicken breast
    • 1 cup salsa
    • 1 tablespoon chili powder
    • 1 teaspoon cumin
    • 1 teaspoon garlic powder
    • 1 teaspoon onion powder
    • 2 teaspoon lime juice (divided)
    • ½ cup black beans (rinsed, drained, patted dry)
    • ½ cup part-skim shredded cheese (i.e. cheddar, colby, fiesta blend, mozzarella)
    • 1 cup shredded iceberg lettuce
    • 1 cup chopped grape tomatoes
    • 2 tablespoon chopped cilantro
    • ¼ teaspoon coarse salt

    Instructions

    • Preheat oven to 400°F. Arrange taco shells in a 9x13" baking dish (you can ball up foil to arrange to help the taco shells stand up if your shells keep falling over).
    • Heat cooked chicken, salsa, chili powder, cumin, garlic powder, onion powder, and 1 teaspoon of the lime juice in a large skillet over medium-high heat. Cook 4-5 minutes, until the spices are fragrant and excess moisture has evaporated (you want the chicken to be moist and flavorful, but not too wet so the shells won't get soggy).
    • Fill the taco shells. Place 1 tablespoon of black beans (that have been drained, rinsed, and patted dry) in the bottom of each taco shell. Then divide chicken between the taco shells, and finally top each taco with one tablespoon of shredded cheese.
    • Bake for five minutes, until cheese has melted.
    • While tacos are baking, shred lettuce (if not already shredded) and combine chopped tomatoes, remaining lime juice, cilantro and salt for the "cheater pico".
    • Let cool a couple minutes before serving, until tacos are easily handled. Top with lettuce and cheater pico and enjoy!

    Notes

    Nutrition information includes lettuce and cheater pico. Information will also vary based on exact ingredients you use (i.e. different parts of the chicken, different cheeses, etc.).

    Nutrition

    Calories: 154kcal | Carbohydrates: 15g | Protein: 12g | Fat: 5g | Saturated Fat: 2g | Cholesterol: 28mg | Sodium: 448mg | Potassium: 389mg | Fiber: 3g | Sugar: 2g | Vitamin A: 712IU | Vitamin C: 4mg | Calcium: 115mg | Iron: 1mg
    « Air Fryer Mozzarella Sticks
    Chocolate Yogurt »

    Reader Interactions

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    This site uses Akismet to reduce spam. Learn how your comment data is processed.

    Primary Sidebar

    Welcome, friend!

    Welcome to Nutrition to Fit! I'm Lindsey, a balanced nutritionist and Registered Dietitian obsessed with helping you find your healthy balance with food and health! I'm not going to tell you what I think you should do, but instead my goal is to empower you to create your own balance (which, PSA, absolutely includes delicious foods!). Learn More

    • Email
    • Facebook
    • Instagram
    • Pinterest

    As Featured In:

    Featured Recipes

    overhead shot of 6 glasses of brightly and different colored agua frescas

    How to Make Agua Frescas

    Maple dijon brussels sprouts are your answer to add flavor to easy roasted brussels sprouts. Try this easy, healthy side dish recipe today!

    Maple Dijon Brussel Sprouts

    a bite from a decadently fudgy, ganache frosted avocado brownie on a white plate

    The Best Avocado Brownies

    green spinach banana muffins on a metal tray - some with almonds, some plain, some with blueberries

    Spinach Banana Muffins

    • ABOUT
    • SERVICES
    • RECIPES

    Footer

    Leave a ❤️ if you needed to see this. Leave a ❤️ if you needed to see this.
    Sacrificing your life for your "health" is a red f Sacrificing your life for your "health" is a red flag that diet or those methods may not be the healthiest for you.

Create a healthy balance that helps you feel at home in your body and lets you live your life!
    Feeling a little off-balance in your eating and he Feeling a little off-balance in your eating and health habits after the weekend? Or just in general lately?

It happens!

But if this has typically triggered restrictive or extreme habits or eating patterns, let's try something different:

Can you try to gently step back into caring for yourself?

Check in with your baseline habits.
+How are you sleeping?
+Managing stress?
+Has your water intake turned to mostly coffee intake? 
+Are you moving your body in a way that feels good right now?
+How are your eating habits?

Then, when the opportunity next presents itself to do something a little different, like adding vegetables to your lunch or skipping Netflix to actually go to bed at a decent time😘, act on it!

What's one thing you're going to do today to support nourishing and caring yourself and getting back to any of your health goals?
    Don't shoot the messenger!!🙈 I have nothing aga Don't shoot the messenger!!🙈 I have nothing against coffee or protein coffee, but neither👏are👏a👏meal👏

Per usual, remember to add - swipe for some ideas of protein coffee pairings that make a better balanced breakfast.

Are you a protein coffee fan?
    Friendly reminder for the first Monday of the new Friendly reminder for the first Monday of the new year: unless you're allergic or the food's gone bad, you don't have to cut any foods from your diet!

Instead, shift your focus to what you can add - like more fiber, more fruits and veg, more water, more joyful movement. It's going to be more enjoyable, sustainable, and may be the shift that helps you find your healthy balance!

#healthybalance #balanceddiet #foodfreedom #dietitian #nutritiontips #newyearnewme

    back to top | privacy policy | affiliate disclaimer | contact | © 2022 all rights reserved

    as an amazon associate I earn from qualifying purchases.

    This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish.Accept Reject Privacy Policy
    Privacy & Cookies Policy

    Privacy Overview

    This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
    Necessary
    Always Enabled
    Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
    Non-necessary
    Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.
    SAVE & ACCEPT