Meals · High Protein
Spicy Black Bean Tacos with Lime Crema (30g Protein)
These vegetarian black bean tacos deliver 30g protein and 658 calories per serving. Cumin-spiced black beans are piled onto warm tortillas with a tangy lime-Greek yogurt crema, fresh cilantro, and crumbled cotija cheese.
Nutrition per serving
- Protein
- 30 g
- Calories
- 658
- Carbs
- 93 g
- Fat
- 20 g
Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.
Ingredients
- cup black beans — canned, drained and rinsed
- small flour tortilla — 6-inch
- cup greek yogurt — plain, 0% fat
- whole lime — juiced
- medium red onion — diced
- medium jalapeño — seeded and minced
- cup cilantro — chopped
- tsp cumin — ground
- tsp chili powder
- cloves garlic — minced
- tbsp olive oil
- tsp salt
- oz cotija cheese — crumbled
Steps
- Make crema: Mix Greek yogurt with juice of half the lime and a pinch of salt. Refrigerate until serving.
- Heat olive oil in a skillet over medium heat. Add cumin and chili powder, stir for 30 seconds until fragrant.
- Add garlic and jalapeño, cook 1 minute. Add black beans and remaining lime juice.
- Mash about half the beans with a fork or potato masher, leaving some whole. Season with salt and cook 3-4 minutes until heated through.
- Warm tortillas in a dry skillet or directly over a gas flame for 15-20 seconds per side.
- Assemble tacos: Divide bean mixture among tortillas. Top with diced red onion, cilantro, cotija cheese, and a drizzle of lime crema.
Why This Works
Black beans provide 15g protein per cup. 1.5 cups split between two servings delivers about 22g protein per person. Greek yogurt crema adds another 6g per serving while replacing sour cream (saves 40 calories and adds protein). The flour tortillas contribute the remaining protein while keeping carbs moderate at 93g per serving.
Building Flavor Fast
Bloom the cumin and chili powder in olive oil for 30 seconds before adding garlic. This releases fat-soluble flavor compounds. Mash half the beans to create a creamy base that clings to the tortilla, leaving the rest whole for texture contrast.
Make It Your Own
Add 4oz cooked chicken breast per serving for an extra 26g protein. Swap cotija for queso fresco if available. For extra heat, leave jalapeño seeds in or add a few dashes of hot sauce to the crema.
Sources Research-Backed
Frequently Asked Questions
Can I freeze black bean taco filling?
Yes. Freeze the spiced black bean mixture for up to 3 months. Thaw overnight and reheat in a skillet. Don't freeze assembled tacos or the crema. Tortillas become soggy and yogurt separates. Make fresh crema when serving.
Are black bean tacos gluten-free?
Not with flour tortillas. Use corn tortillas for gluten-free. The black bean filling, lime crema, and all toppings are naturally gluten-free. Corn tortillas are traditional for tacos and add authentic flavor.
Can I make black bean tacos vegan?
Yes. Skip the Greek yogurt crema or use coconut yogurt. Omit cotija cheese or use vegan crumbles. The spiced black bean base is already vegan and provides 22g protein per serving without dairy.
Can I meal prep black bean tacos?
Yes. Make the bean filling up to 5 days ahead. It actually improves as spices meld. Store crema separately for 3-4 days. Warm tortillas and assemble fresh when eating. Keep toppings separate to maintain crunch.
