8-Layer Taco Salad

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Here’s a great quick-and-easy appetizer or dinner option that can be scooped up with baked tortilla chips or layered onto a whole grain tortilla or wrap. It provides a healthy and filling option for social gatherings that will keep you satisfied and steering clear of those fatty, calorie-filled alternatives.


1 16 oz. can refried beans (fat-free or regular)
1 fresh avocado, peeled and cubed
1 ½ cup fat-free or light sour cream or plain Greek yogurt
1 ½ cup low-sodium canned salsa or fresh salsa
1 cup 2% or fat-free shredded cheddar cheese
1 bag shredded lettuce
1 6 oz. can sliced black olives (drain and rinse)
Low-sodium taco seasoning (optional)


In a flat, square pan, first add a layer of refried beans. Then layer on avocado, salsa, sour cream, lettuce and cheese, and top with olives.
Note: Feel free to add a layer of lean ground beef, ground turkey, chicken breast or veggie crumble. If so, cook the meat or meat substitute and add 1/2 packet of taco seasoning, then layer on top of refried beans.

Nutrition information

Per 4 oz. serving (without added meat or veggie crumble)

Calories: 110
Total fat: 5g
Saturated fat: 1.5g
Cholesterol: 10mg
Sodium: 430mg
Fiber: 2g
Sugar: 4g
Protein: 5g
Carbohydrate: 10g

Source: Digestive Disease Health Team Dietitians

This article was written by Digestive Health Team from Cleveland Clinic and was legally licensed through the NewsCred publisher network. Please direct all licensing questions to legal@newscred.com.