High Protein Beef Tacos are a flavour-packed, healthier twist on a classic favourite. The beef is simmered until rich and saucy, the tortillas bake until perfectly crisp, and the creamy yoghurt sauce ties everything together without adding extra calories. Each serving delivers 54g of protein, giving you a satisfying, indulgent-feeling meal that still supports your nutrition goals.
If you love high-protein dinners that feel like comfort food, you’ll also enjoy our Lasagna.
Beef Tacos
If you’re after a high-protein dinner that feels indulgent without throwing off your goals, these High Protein Beef Tacos are exactly what you need. The seasoned beef mince cooks down into a rich, savoury filling, the wraps crisp up beautifully in the oven, and the creamy sauce adds just the right amount of tang to bring everything together.
Think of this as a lighter, macro-friendly take on classic beef tacos. Coating the outside of the wraps with the yoghurt sauce gives them a golden, slightly crispy finish, while keeping the inside soft enough to hold all the flavour-packed beef.
This recipe makes three substantial servings, perfect for a weeknight dinner or a high-protein meal prep option. Each serving has 54g of protein and 610 calories (plus the optional sauce), giving you a balanced and satisfying meal that keeps you full and energised.
Why We Love this Recipe
- High in Protein: Each serving packs 54g of protein, making it an ideal meal for staying full and supporting muscle recovery.
- Great for Meal Prep: The mince stores perfectly, and the tacos can be assembled fresh or prepped ahead for easy high-protein meals.
- Crispy and flavourful: Baking the tacos gives the wraps a crisp exterior while keeping the beef filling juicy and rich.
What are Beef Tacos?
Beef tacos are a classic dish made with seasoned minced beef served inside soft or crispy tortillas. Traditionally, they are pan-fried or assembled fresh, but this version uses the oven to create a lighter, crisp finish without extra oil. By coating the outside of the wraps in a yoghurt-based sauce, the tacos bake to a golden, slightly crunchy texture while staying soft enough to hold the rich beef filling.
They are incredibly versatile, easy to customise, and can be made mild or spicy depending on your preference. This high protein version keeps all the flavour you expect from proper tacos but with a more macro-friendly approach that fits perfectly into a balanced diet.
Beef Tacos Nutrition
These High Protein Beef Tacos bring together bold flavour and balanced nutrition, giving you all the satisfaction of classic tacos in a lighter, macro-friendly way. The seasoned beef mince, crisp oven-baked wraps, and creamy yoghurt sauce create a meal that is rich, filling, and perfect for keeping your energy steady throughout the day. Here’s the nutritional breakdown per serving:
Calories: 610
Protein: 54g
Carbs: 56g
Fat: 17g
Sauce per serving:
45 calories, 4.6g carbs, 0.3g fat, 5.7g protein
Ingredients
- Beef Mince: Lean 5 percent mince gives the tacos their rich, savoury flavour while keeping the calories controlled.
- Onion and Garlic: Cooked together to create a fragrant base that enhances the depth of the beef.
- Passata and Ketchup: These add sweetness and body, creating a thick sauce that coats the mince perfectly.
- Taco Seasoning: A blend of smoked paprika, cumin, thyme, chilli, salt, and pepper that brings warmth and classic taco flavour.
- Mini Tortilla Wraps: Ideal for oven baking, giving you a crisp outer shell with a soft inside.
- Reduced Fat Cheddar: Melts beautifully over the tacos while keeping the macros balanced.
- Yoghurt Sauce: Adds creaminess and tang without the calories of traditional sour cream.
How to Make Beef Tacos
See recipe card for ingredient quantities and full instructions.
We start by cooking the onion and garlic together in a frying pan until they turn soft and fragrant. Once the beef mince goes in, it browns quickly and absorbs all the seasoning, giving you a rich, flavourful base. The passata, ketchup, and stock cube help thicken the sauce so the filling sits perfectly inside the wraps.
While the mince simmers, we mix together the yoghurt, hot sauce, lime, salt, and pepper to create the creamy sauce. This step only takes a minute and makes all the difference once the tacos go into the oven.
To assemble, we coat the outside of each mini wrap with a thin layer of the sauce. This helps them crisp up as they bake and adds flavour to every bite. Once coated, we add the wraps to the baking tray, spoon in the beef mince, and top each one with grated cheddar.
Baking the tacos brings everything together. The cheese melts, the edges turn golden, and the wraps develop just the right amount of crunch without needing any oil. After they come out of the oven, you can then dip the tacos in the sauce.
Tips
- Coat the wraps lightly. A thin layer of sauce on the outside helps them crisp without adding extra calories.
- Bake until golden. If you prefer a crispier shell, leave the tacos in the oven for an extra couple of minutes.
- Adjust the heat. Add more chilli powder or hot sauce if you like your tacos spicier.
Recipe Variations & Substitutions
- Swap the beef mince: Use turkey mince or chicken mince for an even leaner option.
- Change the cheese: Mozzarella or a reduced fat Mexican blend work perfectly as alternatives.
- Add extra toppings: Peppers, sweetcorn, tomatoes, jalapeños, or shredded lettuce can be added to the tacos for more flavour, colour, and crunch.
Storage
Store the cooked beef mince in an airtight container in the fridge for up to 3 days. The tacos themselves are best baked fresh, but you can assemble them ahead and refrigerate for up to 24 hours before baking. Reheat the mince in a pan or microwave until hot before using. The yoghurt sauce should also be stored in the fridge or made just before serving for the best texture and flavour.
Frequently Asked Questions
If your tacos turn soft, the mince may still be too wet. Let it simmer until the sauce thickens before assembling.
Yes, you can skip the oven step and serve them soft. Simply coat the outside lightly with sauce, fill with the mince, and enjoy as a softer-style taco.
Hard shells do not need baking, so adjust the recipe by filling them after the mince has cooked.
More High Protein Dinner Recipes
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Beef Tacos
Equipment
- Oven
- 1 Large Frying Pan
- 1 Wooden Spoon
- 1 Garlic Crusher
- 1 Sharp Knife
- 1 Baking Tray
Ingredients
Sauce (45 calories per serving)
- 2 tsp Hot Sauce
- 2 tbsp Fat Free Greek Yoghurt
- 1 tsp Salt
- 1 tsp Pepper
- 1 Lime Wedge
Mince
- 500 g 5% Fat Free Beef Mince
- 1 medium Onion diced
- 2 Garlic Cloves
- 100 g Tomato Ketchup
- 400 g Passata
- Low-calorie Cooking Spray
Taco Seasoning
- 1 tsp Salt
- 1 tsp Black Pepper
- 1 tsp Dried Thyme
- 1 tbsp All Purpose Seasoning
- 1 tbsp Smoked Paprika
- 1 tsp Ground Cumin
- 0.5 tsp Chilli Powder
- 1 cube Beef Stock
Tacos
- 6 Mini Tortilla Wraps
- 90 g 30% Reduced Fat Cheddar Cheese (grated)
Instructions
Cook the Mince
- Heat a frying pan over medium heat, then add the diced onion and minced garlic together. Cook for 3–4 minutes until soft and fragrant.
- Add the beef mince and break it apart as it browns.
- Sprinkle over the taco seasoning and mix well.
- Stir in the ketchup, passata, and beef stock cube.
- Simmer for 10–15 minutes until thickened and rich.
Assemble the Tacos
- Preheat the oven to 180°C (350°F).
- Lightly coat the outside of each wrap with the sauce, then place them on a baking tray.
- Spoon the beef mixture evenly into each wrap.
- Sprinkle the grated cheddar cheese over each taco
Bake
- Bake for 8–10 minutes until the cheese has melted, and the tortilla edges start to crisp.
Make the Sauce
- Add the Greek yoghurt, hot sauce, salt, pepper, and lime juice to a small bowl and mix.
- Drizzle the sauce over the baked tacos and enjoy!
Notes
RECIPE NOTES
- The macros listed are for the beef tacos only and do not include the sauce.
- Sauce macros per serving: 45 calories, 4.6g carbs, 0.3g fat, 5.7g protein.
- For crispier tacos, bake for a few extra minutes until the edges turn golden.
- You can prep the mince ahead of time it reheats well and can be used for bowls, wraps, or nachos.
- Adjust the spice level by increasing or reducing the chilli powder.
