These tacos use fat-free ground chicken baked in the oven and a quick-cooked broccoli slaw to build a filling, high-protein meal that comes in around 223 calories per serving. The whole thing takes 40 minutes, and most of that is hands-off oven time. If you need a fast weeknight dinner that doesn’t require much cleanup, this is a solid option.
Ingredient notes
- Fat-free ground chicken: This is ground chicken made from breast meat only, with no added skin or fat. Regular ground chicken (which includes dark meat) works fine but will add a few calories and a bit more fat. Either way, bake to an internal temperature of 165°F (74°C).
- Broccoli slaw: Sold pre-shredded in bags near the bagged salads. It’s a mix of broccoli stems, carrots, and sometimes red cabbage. Regular coleslaw mix is a workable substitute, though it softens faster during cooking.
- Fajita seasoning: A pre-mixed blend of cumin, chili powder, garlic, and paprika. If you don’t have it, combine those spices individually — roughly equal parts works.
- Salsa verde: The recipe calls for salsa; green salsa (salsa verde) is the better choice here. It’s tangier and pairs well with the lime and cilantro without adding much heat.
- Corn tortillas: These are naturally gluten-free and lower in calories than flour tortillas. Warm them before assembling — cold corn tortillas crack and tear.
The short version of why this works
Two things make this recipe function. First, baking the seasoned ground chicken on a foil-lined sheet rather than pan-frying it means you get some browning and texture without adding oil — the thin, spread-out layer of mince dries out slightly at the edges, which gives it a little bite. Second, cooking the broccoli slaw briefly in vegetable broth instead of oil keeps it from going limp and greasy while still softening the raw crunch enough to eat comfortably in a taco. The lime juice added to both components ties the flavors together without needing a separate sauce.
If something goes sideways
- Chicken comes out rubbery or steamed, not browned: The mince was probably spread too thick or the baking sheet was overcrowded. Spread it as thin and even as possible — no more than a quarter-inch deep — so moisture escapes quickly.
- Slaw turns to mush: It cooked too long or had too much liquid. Two tablespoons of broth is enough; don’t add more. Check it at three minutes and pull it off the heat while it still has a little resistance.
- Tortillas crack when you fold them: They weren’t warm enough. Thirty seconds in the microwave under a damp paper towel, or 20–30 seconds per side in a dry skillet, makes them pliable. Skip the garnish of extra cilantro on the side — not worth the extra dish — and just fold and eat immediately while everything is warm.
- Filling tastes flat: Ground chicken is mild and needs salt to come forward. Taste the chicken mixture before it goes in the oven and adjust. The fajita seasoning and paprika add color and aroma, but salt does the actual flavor work.
- Tacos fall apart during eating: Too much filling per tortilla. With small corn tortillas, keep the slaw and chicken layers thin. Two modest tacos hold together better than one overstuffed one.
Make-ahead notes
Both components store separately in the fridge for up to three days in airtight containers. Reheat the chicken in a dry skillet over medium heat for two to three minutes, or in the microwave in 30-second bursts — it dries out fast, so don’t overdo it. The slaw reheats well in a small pan with a splash of broth to loosen it. Don’t assemble the tacos in advance; the tortillas go soggy within minutes of contact with the slaw. The chicken can be frozen for up to two months; the slaw does not freeze well and is better made fresh, which only takes about five minutes.
Diet-Friendly Chicken and Slaw Tacos
Ingredients
3 ounces ground chicken (minced chicken) - fat-free- 125 grams broccoli slaw
3 medium tortillas
1 tablespoon lime juice
3 medium corn tortillas
2 tablespoons salsa
1 tablespoon cilantro (coriander)- 1 teaspoon fajita seasoning
1 teaspoon salt
1 teaspoon ground black pepper
1 teaspoon paprika
1 teaspoon garlic powder
2 tablespoons vegetable stock (vegetable broth or vegetable bouillon)- 3 sprays pam
Instructions
- Set your oven to 375 degrees Fahrenheit. Toss the minced chicken breasts with 1/2 tablespoon of lime juice and seasonings in a bowl. Spread the chicken mince on a baking sheet covered in aluminium foil and sprayed with pam, and cook for about 10 to 12 minutes until the chicken starts to turn a light golden brown colour.
- While your chicken is baking, prepare your slaw. In a small-medium pot, set your stovetop to medium heat, and add in your broccoli slaw, 1 tablespoon of lime, vegetable broth, and a generous amount of seasoning. Mix everything until the slaw is evenly coated, then turn the heat to medium-low, cover, and allow to cook for 3 to 5 minutes or until soft.
- I like to microwave my tortillas in a tortilla warmer for 30 seconds. I plate the tacos by laying out the tortillas, adding the slaw, then the chicken, and topping with a bit of extra lime juice, salsa verde, and cilantro. Enjoy!
- Tags: Diet
Nutrition
FAQ
Can I use ground turkey instead of ground chicken?
Yes, ground turkey works as a direct swap. Use the same baking time and temperature, and make sure it also reaches an internal temperature of 165°F (74°C) before eating — the same food safety rule applies to all ground poultry.
How do I know when the ground chicken is fully cooked in the oven?
The safest check is a meat thermometer reading 165°F (74°C) at the thickest part of the layer. Visually, fully cooked ground chicken will be completely white or very lightly golden with no pink remaining — but color alone isn’t reliable, so use a thermometer if you have one.
Can I cook the chicken on the stovetop instead of baking it?
Yes. Cook it in a dry non-stick skillet over medium-high heat, breaking it up as it cooks, for about 6–8 minutes until no pink remains and it hits 165°F (74°C). You’ll get more browning this way, which adds flavor, but you may want a small spray of cooking oil to prevent sticking.
Is there a substitute for broccoli slaw if I can’t find it?
Bagged coleslaw mix (green cabbage and carrot) is the easiest substitute and is available almost everywhere. It softens a little faster than broccoli slaw during cooking, so check it at the two-minute mark rather than three.
The recipe serves 3 — can I double it easily?
Yes, but bake the chicken in two batches or on two separate sheet pans rather than piling it all on one. Overcrowding causes the meat to steam instead of brown, which affects both texture and flavor.
Can I use flour tortillas instead of corn?
You can, though flour tortillas are higher in calories and fat, which changes the nutritional profile. Small flour tortillas (street taco size) are the closest match in portion size if you prefer them.
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