Lightened Up High Protein Crispy Black Bean Tacos

Name: Lightened Up High Protein Crispy Black Bean Tacos
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Ingredients: black bean filling1 tbsp olive oil1/2 medium yellow onion, finely diced3 cloves garlic, minced1 (15 oz) can black beans, drained and rinsed1 1/2 tsp taco seasoningsplash of water or brothsalt to tasteprotein8–10 oz ground meat of choice or plant-based ground (Abbott’s Butcher works great)olive oil spray or small drizzlesalt and pepperfor assembly8 almond flour tortillas~3/4 cup shredded cheese of choiceolive oil spray or brushcottage cheese cilantro sauce3/4 cup 2% cottage cheese1 packed cup fresh cilantrojuice of 1/2–1 lime1 small garlic clove1/4 tsp onion powder1 tbsp olive oil1 tbsp pickled jalapeño juice or pickle juicesalt, to taste1–3 tbsp water, as needed to thin

30 Minutes

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lighter crispy black bean tacos with cottage cheese crema sauce

these crispy black bean tacos are one of those meals that feel indulgent but are secretly very balanced.

they’re baked (not fried), packed with flavor, and finished with a creamy cottage cheese cilantro sauce that pulls everything together. they’re the kind of dinner you make once and immediately add to your weekly rotation.

taste + texture

the black bean filling is savory, lightly spiced, and creamy from being mashed, while still keeping a little texture.

paired with melty cheese and either ground meat or a plant-based option, the filling is hearty without being heavy.

the almond flour tortillas bake up golden and crisp on both sides, giving you that satisfying crunch when you bite in.

the cottage cheese cilantro crema is bright, tangy, and lightly rich thanks to olive oil and pickled jalapeño (or pickle) juice. it’s cool and creamy against the warm, crispy tacos.

meat or plant-based options

this recipe is intentionally flexible. you can use any ground meat you love, or keep it plant-based with a ground alternative like Abbott’s Butcher.

both options work beautifully here and pair well with the black bean mash, making this an easy crowd-pleaser whether you’re cooking for meat eaters, vegetarians, or a mix of both.

macros + why these feel “lighter”

because these tacos are baked, use almond flour tortillas, and rely on cottage cheese instead of sour cream, they’re filling without feeling over-the-top.
per serving (2 tacos + 1/4 cup crema):

calories: ~395–420
protein: ~24–27g
carbs: ~26–30g
fat: ~20–23g
fiber: ~8–10g

they’re balanced, satisfying, and don’t leave you feeling weighed down.

easy substitutions

this recipe is very forgiving:

use any taco seasoning you like for the beans
swap cheeses based on preference or what you have on hand
use dairy-free cheese and dairy-free yogurt for a fully dairy-free version
no pickled jalapeños? pickle juice works perfectly in the sauce
corn tortillas can be used, but almond flour tortillas keep carbs lower and crisp up especially well

ready in about 30 minutes

this is a true weeknight recipe. the total time is about 30 minutes, and most of it is hands-off baking time.

while the tacos bake, you blend the sauce, which means no extra steps or pans. everything comes together efficiently without feeling rushed.

great for weekly meal prep

these tacos are perfect for light meal prep:

prep the black bean mash and protein ahead of time and store separately
assemble and bake fresh when ready to eat for maximum crispiness
the sauce can be made up to 3–4 days in advance

they’re ideal for quick lunches, easy dinners, or even a build-your-own taco night.

storage

store leftover baked tacos in an airtight container in the fridge for up to 3 days.

reheat in the oven or air fryer to bring back the crispiness. store the cilantro crema separately in a sealed container for up to 4 days.

these lighter crispy black bean tacos are simple, flexible, and deeply satisfying, proof that weeknight dinners can be both nourishing and crave-worthy without a ton of effort.

if you like Lightened Up High Protein Crispy Black Bean Tacos, you’ll also love these other recipes of mine!

Easy Roasted Beet and Goat Cheese Salad Flatbreads

Epic Healthy High Protein French Onion Soup Dip

Healthy Homemade Sweet Potato Gnocchi with Cheesy Pumpkin Sauce (Gluten-Free!)

Delicious Spanakopita Inspired Stuffed Mushrooms

Baked Whipped Feta and Pumpkin Spinach Dip

Nourishing Veggie Lentil Tortilla Soup

Healthy High Protein Broccoli Cheddar Pasta (Panera Copycat!)

Amazing Skin Food Fall Salad

YiaYia’s Cozy Greek Gigantes

The Best Gluten-Free Weeknight Enchiladas (Vegetarian +15g Protein!)

Lower Carb Buffalo Cauliflower Flatbreads

Greek Girl Spanakopita Dip

are you going to make my Lightened Up High Protein Crispy Black Bean Tacos?!

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Lightened Up High Protein Crispy Black Bean Tacos

Recipe by MaryCourse: 30 Minutes

Servings

servings

Prep time

minutes

Cooking time

minutes

Calories

395

kcal

APPROXIMATE MACROS per serving (2 tacos + 1/4 cup crema):
calories: ~395–420
protein: ~24–27g
carbs: ~26–30g
fat: ~20–23g
fiber: ~8–10g

Ingredients

black bean filling
1 tbsp olive oil
1/2 medium yellow onion, finely diced
3 cloves garlic, minced
1 (15 oz) can black beans, drained and rinsed
1 1/2 tsp taco seasoning
splash of water or broth
salt to taste
protein
8–10 oz ground meat of choice or plant-based ground (Abbott’s Butcher works great)
olive oil spray or small drizzle
salt and pepper
for assembly
8 almond flour tortillas
~3/4 cup shredded cheese of choice
olive oil spray or brush
cottage cheese cilantro sauce
3/4 cup 2% cottage cheese
1 packed cup fresh cilantro
juice of 1/2–1 lime
1 small garlic clove
1/4 tsp onion powder
1 tbsp olive oil
1 tbsp pickled jalapeño juice or pickle juice
salt, to taste
1–3 tbsp water, as needed to thin

Directions

preheat the oven to 425°F and line a baking sheet with parchment paper and spray with cooking oil. heat 1 tablespoon olive oil in a skillet over medium heat. add the diced onion and sauté for 4–5 minutes until softened. add the garlic and cook for about 30 seconds, just until fragrant
stir in the black beans, taco seasoning, and a splash of water or broth. mash until mostly smooth but still slightly textured, then remove from heat and adjust salt if needed.
in a separate skillet, heat a small amount of oil over medium heat and cook the ground meat or plant-based ground, seasoning lightly with salt and pepper, until browned and fully cooked.
warm the almond flour tortillas briefly so they’re flexible. on one half of each tortilla, sprinkle shredded cheese, add a spoonful of the black bean mash, top with the cooked protein. fold the tortillas closed and arrange them on the prepared baking sheet. lightly spray or brush both sides of the tacos with olive oil.
bake for 10 minutes, then carefully flip each taco. return to the oven and bake for another 8–10 minutes, or until golden and crisp on both sides.
while the tacos bake, prepare the sauce by blending the cottage cheese, cilantro, lime juice, garlic, onion powder, olive oil, pickled jalapeño or pickle juice, salt, and water in a food processor until smooth and creamy.
serve the hot, crispy tacos drizzled with the cottage cheese cilantro sauce or with the sauce on the side.