Blog / Recipes

Diabetes-friendly Tacos

tacos filled with meat and beans on a plate with tomatoes and red / green peppers


To celebrate World Diabetes Day (Nov 14 of each year), I’ve teamed up with my colleague Karen Graham who’s a dietitian, Certified Diabetes Educator and author of three diabetes cookbooks to share some easy and delicious diabetes-friendly recipes.

These tacos are so easy to make and fun to eat! For a change, you can make burritos by using a soft flour tortilla shell instead of a hard taco shell.

Here’s the recipe!

Bean and Meat Filling

Makes 5 cups (1.25 L) (enough for 20 tacos)

1 lb (500 g) lean ground beef

1 cup (250 mL) warm water

1 tsp (5 mL) each: cumin, oregano, paprika and garlic powder

2 tsp (10 mL) chili powder

1/2 tsp (2 mL) black pepper

28 oz (796 mL) can kidney beans or white beans, drained and rinsed

  1. In a medium pot, brown ground beef. Drain off as much fat as you can.
  2. Stir in the water and spice mix. Cook on medium heat for 10 minutes. Add the beans and cook for another 5 minutes. Add extra water if needed to keep moist.


To make each taco, you will need:

1 taco shell

1/4 cup (60 mL) Bean and Meat Filling (see above)

1 1/2 Tbsp (22 mL) shredded cheese

Lots of vegetables

  1. Heat the taco shells in the oven at 350F (180C) for 5 minutes.
  2. Into each hot taco shell, put the meat and bean mixture, cheese and vegetables.


Recipe printed with permission from Karen Graham, RD, CDE – Diabetes Meals for Good Health Cookbook


Leave a Reply

Your email address will not be published.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

Love to learn? Love to eat?

Sign up for my free nutrition news, tips, trends, recipes and fascinating food facts!