Healthy Gluten Free Tacos Recipe

Gluten Free Tacos

Gluten-free tacos with avocado. © 2010 Teri Lee Gruss

Packaged taco seasonings and taco shells can be a source of added gluten. This gluten-free taco recipe uses a homemade taco seasoning mix and organic gluten-free taco shells. Shredded baby spinach, red onions and avocado add vitamins, minerals, healthy fatty acids add vibrant color to this healthy version of a classic favorite.

•6 gluten-free hard taco shells (See tip)
•1 pound lean ground beef
•1 tablespoon olive oil
•2 tablespoons gluten-free taco seasoning (See tip)
•3 tablespoons water
•2 cups loosely packed, finely shredded baby spinach
•½ cup finely chopped red onions
•½ cup chopped fresh avocado
•1 cup shredded mozzarella cheese

Place taco shells on a baking tray and warm in a 350° oven for 5 minutes.

Brown ground beef in olive oil until completely cooked. On low heat, stir in 2 tablespoons of gluten free taco seasonings and 3 tablespoons of water. Simmer for about 3 minutes, stirring occasionally.

Fill each taco shell with a layer of seasoned ground beef, chopped avocado, chopped onion, shredded spinach and top with shredded cheese. Garnish with a thin slice of avocado.

Prep Time: 20 minutes
Total Time: 20 minutesIngredients:


1) Bearitos® brand hard corn taco shells and taco seasoning are gluten free.

2) Make your own gluten free taco seasoning.

•2 tablespoons gluten free onion powder
•2 teaspoons gluten free garlic powder (not garlic salt)
•1 tablespoon salt
•1 tablespoon gluten free chili powder
•1 ½ teaspoons crushed dried red pepper
•1 ½ teaspoons gluten free ground cumin
•1 teaspoon dried oregano leaves
•1 ½ teaspoons cornstarch
•1 teaspoon sugar

Place all ingredients in an 8 ounce jar and shake until seasonings are well distributed. Makes about 6 tablespoons of mix, or enough to season 3 pounds of ground beef. Store in a cool, dry location.

Prep Time: 5 minutes
Total Time: 5 minutes

Reminder: Always make sure your work surfaces, utensils, pans and tools are free of gluten. Always read product labels. Manufacturers can change product formulations without notice. When in doubt, do not buy or use a product before contacting the manufacturer for verification that the product is free of gluten.

Author Information: Teri Gruss, MS Guide to Gluten-Free Cooking
Teri was diagnosed with gluten intolerance after decades of symptoms that culminated in malabsorption syndrome. Teri has written numerous health and nutrition articles for the popular website and was a founding member and moderator of, a nutrition forum for healthcare professionals and students. She is a member of the American Dietetic Association and supports the non-profit organization Gluten Intolerance Group (GIG) of North America as a member.
Email Teri Gruss, MS here.

About Teri Gruss, MS

Teri Gruss, MS

One comment

  1. What a delicious looking recipe! Have you tried any of our 3 new gluten-free tortillas flavors? This recipe would be perfect with a fiesta tortilla!

Leave a Reply

Your email address will not be published. Required fields are marked *