Healthier Taco Options, Inspired by Japanese Eating Habits

VeggieBurrito

Did you know Japan has the longest average life expectancy in the world? Research published in the European Journal of Clinical Nutrition found that the traditional Japanese diet is the country’s “secret” to remarkably low mortality rates from heart conditions and cancer.

In traditional Japanese cuisine, every dish from breakfast to dinner focuses on health, balance, and variety. It resembles the nutrient-dense, high-fiber Okinawan diet—a historical eating pattern that includes more fish, vegetables, and legumes. Each meal typically includes an abundance of simple, fresh ingredients with minimal to no added sugars and saturated fatty acids. It contrasts with modern Japanese cuisine, which has strong Chinese and Western influences and includes more animal protein and processed foods.

The former aligns deliciously and nutritiously with today’s topic: healthy tacos. Using ingredients inspired by Japan’s traditional way of eating, you can turn your tacos into a meal that satisfies cravings and is good for you. Of course, these healthier taco options won’t match the nutritional benefits of an actual Okinawan diet. The tips below simply offer alternatives for taco lovers who want to make healthier choices, whether for dinner tonight or a taco party tomorrow.

Choose Lean Proteins

Japanese Inspiration: Lean Fish and Other Seafoods

The traditional Japanese diet often includes lean proteins like fish, which are rich in omega-3 fatty acids and lower in saturated fats compared to red meats. Incorporating these proteins into your tacos can reduce unhealthy fats while boosting nutritional value.

  • Swap out pork and beef with grilled, baked, or steamed fish. Salmon, cod, and tilapia are excellent sources of lean protein and healthy fats.
  • Shrimp or scallops are satiating alternatives. Marinate them with onions, garlic, citrus juices, herbs, chilis, and spices, then grill or sauté lightly.
  • If you’re not fond of seafood, chicken is an excellent alternative. Opt for chicken breasts or thighs since they are lower in fat and high in protein. You can also try our tender and flavor-packed chicken carnitas. Available in 200 grams or 1 kilogram, these slow-cooked “little meats” are perfect for creating tasty tacos without spending hours in the kitchen.
  • Avoid deep-frying your protein. Too much deep-fried foods in your diet can lead to higher cholesterol levels and an elevated risk of obesity, heart disease, and diabetes.
  • Use whole, natural seasonings like garlic, lemon, and cilantro to enhance flavor without adding extra calories or trans fats.

Pack More Vegetables

Japanese Inspiration: Emphasis on Freshness

Authentic Mexican tacos are absolutely delicious, and they have a relatively healthy amount of protein and carbs for a meal, says Krista Linares, MPH, RD, a Latina dietitian. However, even though tacos have built-in portion control, it’s easy to eat too many. While consuming more than a few tacos is okay on occasion, it’s not the healthiest choice on a regular basis.

Japanese cuisine often includes a variety of vegetables rich in essential vitamins, minerals, and fiber. Adding more veggies to your tacos increases their nutritional content and makes them more filling.

  • If you’re vegetarian, vegan, or simply cutting down on animal protein, use a mix of green and yellow bell peppers, onions, zucchini, and mushrooms sautéed with taco seasoning for a flavorful mixture that can substitute meat. These vegetables are low in calories but high in nutrients. You can also swap real meat with chickpeas, tofu, or black beans.
  • Steam or lightly sauté vegetables instead of frying to maintain their nutritional integrity.
  • Add fresh spinach, kale, or lettuce as a base layer for healthier tacos. These greens are nutrient-dense and offer a satisfying crunch. Use seasonal vegetables for freshness and maximum flavor.
  • Add Mexican chili peppers for a spicy kick. Meat Express sells dried arbol peppers, dried ancho peppers, dried guajillo peppers, and chipotle peppers.

Opt for Whole Grains

Japanese Inspiration: Grains

Grains are a staple in many Asian cuisines. While white rice is more prevalent in Japan, did you know the nationwide popular soba noodles are made from buckwheat flour? Buckwheat is a traditional ingredient in Japanese cooking. Switching to this whole grain and other variations for your taco base and sides can add fiber, vitamins, and minerals to your diet.

  • Choose authentic Mexican tortillas made from nixtamalized corn or masa, which contain more fiber and magnesium than refined wheat flour. If you’re using store-bought tortillas for your tacos, double-check the label to ensure they’re 100% whole grain.
  • If you enjoy rice-based taco fillings, use brown rice or quinoa instead of white rice. These whole grains provide more sustained energy and have a lower glycemic index.

If you’re wondering where to buy authentic Mexican tortillas in Japan, click here to see our available ingredients for delivery, which include white corn and blue corn tortillas.

Bring Out the Ingredients’ Natural Flavors

Japanese Inspiration: Lighter sauces and toppings without sacrificing flavor

Modern Japanese food, such as takoyaki or contemporary takes on classics, is no stranger to thick, creamy dipping sauces and condiments. Traditional Japanese food primarily relied on one sauce with no excess sugar, fats, or oil: soy sauce or shoyu.

Soy sauce is high in antioxidants and has antimicrobial properties. However, keep in mind that a tablespoon contains about 40% of the recommended 2,300 milligrams of sodium daily. Salt is necessary for normal bodily functions, but too much can raise blood pressure.

In general, Japanese cuisine uses light, natural seasonings and sauces, allowing the ingredients’ natural flavors to shine through. Applying this concept to your tacos can reduce unnecessary calories and fats.

  • Substitute soy sauce for salt. An authentic carne asada marinade combines the classic Mexican flavors of lime juice, cilantro, and garlic. The addition of soy sauce and orange juice helps tenderize the meat and adds a rich, umami taste.
  • We recommend the freshly made salsas and sauces from our Meat Express menu. If you prefer to make your own, use ripe tomatoes, onions, garlic, cilantro, and lime juice. Avoid unhealthy fats like vegetable oil, or adding heaps of salt and sugar.
  • Use mashed avocado or guacamole instead of cheese or sour cream, especially if you’re lactose intolerant. Avocado is full of healthy fats and adds a creamy texture to tacos.
  • Substitute sour cream with Greek yogurt mixed with herbs and spices for a protein-rich alternative.

Fermented Foods and Probiotics

Japanese Inspiration: Fermented Ingredients

Fermented ingredients like miso, natto, soy sauce, mirin, and pickled vegetables are staples in the Japanese diet. Their probiotic benefits support gut health and minimize the risk for certain illnesses, including type 2 diabetes and heart disease. Incorporating fermented foods into your tacos can add unique flavors and health benefits.

  • Add pickled onions or jalapeños to your tacos for a tangy twist and digestive benefits.
  • Use a small amount of miso paste in sauces or marinades for a savory, umami flavor without adding excessive salt.

Mindful Portion Control

Japanese Inspiration: Balanced Portion Sizes

The Japanese often practice mindful eating. They focus on smaller servings to maintain balance and avoid overindulgence. Applying this principle to taco consumption can help manage calorie intake.

  • Use smaller tortillas or substitute with lettuce wraps to control portion sizes and calorie intake without sacrificing satisfaction.
  • Serve tacos alongside a fresh salad or a light soup to create a well-rounded meal without relying on large taco portions.
  • Pay attention to your hunger and fullness cues to avoid overeating.
  • Aim for quality over quantity by using high-quality, flavorful ingredients.

Drink Green Tea

Japanese Inspiration: Green Tea Consumption

Green tea might seem like an odd combination with Mexican cuisine, but you might be surprised by how wonderfully it pairs with spicy tacos. Its subtle, earthy flavor can balance the heat and intensity of spicy tacos, offering a refreshing contrast. Green tea’s mild bitterness also helps cleanse the palate, so you can enjoy a taco’s savory flavors with every bite.

  • Enjoy a glass of iced matcha or a hot cup of green tea with your tacos. It aids digestion and provides a refreshing complement to the meal.
  • Brew fresh green tea for maximum antioxidant content. Avoid adding sweeteners to keep the beverage healthy.

Takeaway on Japanese-Inspired Tips for Making Healthier Tacos

Tacos are quick, easy, and—with the right ingredients—can be a fresh, filling, and nutritious meal. We hope these healthy taco options and tips inspired by traditional Japanese eating habits offer a well-balanced alternative for all taco lovers, especially those who want to make better dietary choices while still enjoying their favorite Mexican dish.

Order Authentic Mexican Tacos in Japan

Treat yourself to high-quality meats, homemade frozen products, and authentic Mexican dishes at incredible prices. We offer free delivery across Osaka and nationwide shipping with minimal fees. Let’s Meat your expectations—order today and experience our Express service!

Leave a Reply

Main Menu