NEW RECIPE ALERT! Anti-inflammatory Baked Chicken & Black Bean Tacos
Looking for a delicious, protein-packed dinner that’s also bursting with anti-inflammatory goodness? These Baked Chicken & Black Bean Tacos with Fresh Salsa Verde are the perfect combination of flavour, nutrition, and gut-loving ingredients.
High in lean protein and fibre, and low in carbs, this recipe supports stable energy, healthy digestion, and hormone balance—making it ideal for women looking to nourish their bodies while supporting weight management and overall wellbeing.
The fresh salsa verde adds a vibrant, zesty kick, while the crispy baked tortillas give that satisfying taco crunch without the excess oil. It’s a simple, family-friendly recipe that tastes indulgent but is full of nutrients to help your body thrive.
Perfect for meal prep, Taco Tuesday, or any night you want something healthy and delicious.
Baked Chicken & Black Bean Taco with Fresh Salsa Verde
Serving: 6
Ingredients
- 600g shredded chicken (VG replace with extra black beans or preferred)
- 1 ½ tbsp olive oil
- 1 small onion, diced
- 4 garlic cloves, minced
- 1 cup corn kernels
- 400g black beans, drained
- ½ tsp paprika
- ¼ tsp chilli pepper
- ½ tsp cumin
- 1¼ cup salsa verde
- ⅓ cup cottage cheese
- ¾ cup shredded mozzarella cheese
- 6-8 fresh soft tortillas (GF if required)
- 3 tbsp chopped coriander for garnish
Salsa verde
- 1 cup flat-leaf parsley leaves
- 1 cup basil leaves
- 1 garlic clove, chopped
- 2 tsp capers, drained
- 1/2 cup extra-virgin olive oil
- 2 tbsp fresh lemon juice
Method for Salsa Verde: Mix all ingreds in a blender until smooth.
Method for Baked Crispy Chicken Tacos :
- Preheat the oven to 180cº. Heat the oil in a skillet and add chopped onions. Sauté the onions for about 3 minutes, add in the garlic, seasoning, corn, black beans and chicken. Sauté for another 4 minutes and then add in the salsa verde.
- Bring the chicken mixture to temperature on a low simmer. Add in the cottage cheese and stir it in well. Once the cheese is nice and melted into the mixture, turn off the heat.
- Place the tortilla on a large baking tray and spray with a little oil. Add about 4 tbsp of the chicken mixture on one side of the tortilla. Add shredded cheese and fold the tortilla in half and gently press it down.
- Bake for about 10-15 minutes or until lightly browned and crispy.
- Place the tortilla on a serving plate, sprinkle coriander and serve!
Macros per serve
Calories 480
Protein 38
Carbs 28
Fat 24
Fibre 6
Health Benefits
Shredded Chicken - Lean, complete protein source. Supports muscle repair and satiety.
Olive Oil - Rich in monounsaturated fats and polyphenols. Supports heart and metabolic health.
Onion & Garlic - Prebiotic fibre and antimicrobial compounds. Support gut health and immune function.
Corn Kernels - Adds natural sweetness and insoluble fibre. Contains lutein and zeaxanthin for eye health.
Black Beans - Add 5g fibre per serving, plus plant-based protein. Supports digestion and blood sugar regulation.
Spices (paprika, chilli, cumin) - Anti-inflammatory and metabolism-boosting. Enhance flavour without added calories.
Cottage Cheese - High in casein protein and calcium.
Mozzarella Cheese - Provides calcium and protein.
Soft Tortillas - Base carb source; opt for high-fibre or low-carb wraps to improve net carbs. Can be swapped for flaxseed or chickpea wraps.
Coriander - Detoxifying and anti-inflammatory. Adds freshness and phytonutrients.
Salsa Verde - Parsley & Basil - Rich in vitamin K, antioxidants, and anti-inflammatory compounds. Support detoxification and immune health.