Allergy Mom Video: Making Allergy-Friendly Taco Salad
For a perfect and perfectly easy family dinner, try my Taco Salad. These are essentially taco fixings – hold the shell! That’s a great fit for families avoiding gluten, and my “tacos in a bowl” are free of the top 9 allergens.
Followers of Allergic Living Megan’s Minute video series know me for my allergy parenting advice videos. But I’m also known for my love of creating allergy-friendly recipes at my Allergy Awesomeness recipe website.
In developing this Taco Salad for Allergic Living, I wanted to make it versatile.
In the video, you’ll see that I used ground beef for the meat. But it also works well with ground chicken or turkey. Same goes for the greens. I use chopped Romaine lettuce, but feel free to substitute another green. When it comes to the beans for your bowls, same thing – I suggest black beans, but pick your preference.
That’s the beauty of my Taco Salad. It’s totally customizable. As I show in the video, every family member can pick their favorite toppings. Yet at the same time, this salad comes together quickly and packs lots of flavor.
Spice Blend and Toppings
When it comes to seasoning my taco bowls, I prefer to make my own spice blend. This is due to the fact that I have seen some store-bought blends contain gluten or dairy. Plus, it’s easy to make.
One of the toppings I love in my Taco Salad is avocado. Not only is it a tasty taco staple, but avocado is a great source of healthy fats. With a son with a dairy allergy, I’m fan using avocado for those health benefits.
As your family tops their own bowls, broken up corn chips are an easy way to create Southwest-style croutons that are gluten-free. (If you’re avoiding corn though, the corn chips are completely optional.)
My family motto is “the more toppings the better.” (I do like my own Taco Salad bowl to be brimming.)
Lastly, I top my own bowl ingredients with good drizzle of Ranch dressing. Then it’s time to settle in and enjoy!
Ranch Dressing Note
I suggest any of the following dressings (depending on your family’s allergy needs):
• Hidden Valley Plant-Powered Ranch. It’s free of dairy and most top allergens. Does contain soy. View here.
• Primal Kitchen Ranch Dressing. Free of most top allergens; does contain egg. View here.
• Daiya Homestyle Plant-based Ranch Dressing. Tested dairy- and gluten-free. Allergen statement here.
• Follow Your Heart Vegan Ranch Dressing. Does contain soy. View here.
Also don’t miss:
Allergy Mom Video: Making Top 9-Free Pumpkin Scones
Advice Video: How to Attend Big Family Gatherings with Allergies
The Megan’s Minute full series here or on YouTube.
Taco Salad
Makes: 5-6 Servings
Free of: Top 9 allergens and gluten
Photo: Megan Lavin
Ingredients for Taco Salad
Salad Fixings
- 1 tbsp safe cooking oil
- 1 lb lean ground beef, turkey or chicken
- 1 tbsp homemade taco spice blend (recipe follows)
- 1 cup store-bought salsa, temperature to liking (we use mild)
- Greens of choice, washed and chopped (e.g. romaine hearts)
- 1 cup chopped grape (or other) tomatoes
- 1 can of black beans (or pinto beans) drained and rinsed
- 1 bell pepper of choice, chopped
- 1-2 diced avocados
- 1 bottle allergy-friendly ranch dressing (see note at top)
- Crushed corn chips for croutons
- Optional toppings: diced red onion, pico de Gallo, vegan cheese
Megan’s Taco Spice Blend
- ¼ tsp garlic powder
- ¼ tsp onion powder
- ¼ tsp red pepper flakes
- ¼ tsp dried oregano
- 1½ tsp ground cumin
- 1 tsp salt
- 1 tbsp chili powder
Instructions for Taco Salad
- In a small bowl, combine the taco spice blend ingredients. Stir to combine. Measure out 1 tablespoon, and place the rest in an airtight container to save for next time.
- Heat cooking oil over medium heat in a sauté pan, and add your ground meat of choice. Crumble meat and stir frequently until cooked. Sprinkle on the taco seasoning, and taste to ensure it’s spicy enough for you. If not, add a teaspoon at a time until you reach the desired level.
- Add salsa and stir to combine. Remove from heat and set aside.
- Prep the rest of the Taco Salad by chopping the veggies and draining and rinsing your beans.
- To serve, either create a “taco station,” set out each ingredient, and allow everyone to assemble their own salad and top it with dressing. Or, arrange the salad in a large serving bowl, placing the greens first and laying on the additional toppings. Add dressing right before serving to prevent the greens from wilting.
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