These healthy chicken tinga tacos are a family-friendly, weeknight-ready meal. Tender chicken thighs are simmered in a smoky, tomato-forward sauce and served with simple toppings. Naturally gluten free, this recipe can also be made dairy free and paleo.
What makes this chicken tinga great?
The sauce is the star of these tacos. Its smoky, slightly tangy profile feels authentic, but it’s made without relying on canned chipotles in adobo. That avoids extra fillers and gives you a cleaner, fresher flavor that you can use as a marinade or a grill sauce in the future.
This version is straightforward and doesn’t require specialty ingredients or long prep time. It delivers great taste with minimal fuss.
Highlights:
- You can store leftover chicken tinga in an airtight container in the fridge and build tacos throughout the week.
- Turn these into taco bowls by serving the chicken over cauliflower rice or white rice.
- Omit the cheese to make the tacos dairy free and paleo-friendly.
- Use your preferred cut of chicken; thighs are recommended for maximum juiciness.
- For a low-carb option, wrap the filling in lettuce or jicama instead of tortillas.
How to make healthy chicken tinga tacos
HEAT PAN: Warm a large saucepan over medium heat for 2 minutes. Add avocado oil and let it heat another minute. Sauté the diced sweet onion until tender, about 4–5 minutes, stirring occasionally. Add minced garlic and cook 30 seconds more.
ADD SPICES: Stir in dried oregano, cumin, paprika, cayenne and black pepper, and cook for about a minute to bloom the spices. Add half of the broth, fire-roasted tomatoes, tomato paste, apple cider vinegar and kosher salt. Bring to a strong simmer and cook 7–10 minutes so the flavors meld.
BLEND: Pour the remaining broth into a blender. Carefully transfer the tomato-spice mixture into the blender and blend on high until fully smooth, about 1 minute.
COOK CHICKEN: Return the blended sauce to the pan over low heat. Add shredded chicken and simmer for 5 minutes to warm through and absorb the sauce. Taste and adjust seasoning with salt if needed. Set aside.
ASSEMBLY: Mash avocados with lime juice and garlic powder in a small bowl. Season the guacamole with salt and black pepper to taste and set aside.
FINISH: Spoon a few tablespoons of chicken tinga with sauce onto each tortilla. Top with guacamole, finely diced red onion, crumbled cotija (or feta), and roughly chopped cilantro. Serve with lime wedges and enjoy.
Topping Recommendations
- Cotija cheese or crumbled feta
- Fresh cilantro
- Fresh lime juice
- Red onion
- Diced tomatoes
- Black beans
Expert Tips and Tricks
- Use a rotisserie chicken to cut prep time—just shred and add to the sauce.
- Store-bought guacamole works well if you prefer to save time.
- Choose bone broth for extra nutrients and deeper flavor if available.
- Use corn, flour, or grain-free tortillas depending on dietary needs; for a very-low-carb option, use lettuce or jicama wraps.
Other healthy chicken recipes you’ll love:
Easy Baked Gluten Free Chicken Strips
Instant Pot Chicken Taco Bowls
Paleo Buffalo Chicken Pizza
One Pan Creamy Garlic Chicken
Healthy Sesame Chicken
One Pan Honey Balsamic Chicken
Healthy Chicken Tinga Tacos
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15 minutes
15 minutes
Ingredients
Chicken Tinga
- 1 ½ tablespoons avocado oil
- 1 ½ cups sweet onion diced
- 4 garlic cloves minced
- 1 ½ teaspoons dried oregano
- 1 teaspoon cumin
- ½ teaspoon paprika
- ½ teaspoon cayenne
- ¼ teaspoon black pepper
- ⅔ cup bone broth or chicken broth split in two
- 1 cup fire roasted tomatoes
- 1 tablespoon tomato paste
- 1 tablespoon apple cider vinegar
- 1 teaspoon kosher salt
- 4 cups shredded chicken see notes
Assembly
- 2 avocados
- 1 lime juiced
- ½ teaspoon garlic powder
- 10 gluten free or grain free tortillas see notes
- 4 ounces cotija cheese, crumbled for topping
- large handful of fresh cilantro roughly chopped
- ¼ cup red onion finely diced
Instructions
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Heat a large saucepan over medium heat for 2 minutes. Add oil and heat for another minute. Sauté onion until tender, about 4–5 minutes, then add garlic and cook 30 seconds. Stir in the spices and cook about a minute. Add half of the broth, tomatoes, tomato paste, apple cider vinegar and salt. Bring to a hard simmer and cook 7–10 minutes to meld flavors.
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Add the remaining broth to a blender. Carefully pour the tomato-spice mixture into the blender and blend on high until smooth, about 1 minute.
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Return the blended sauce to the pan over low heat. Add shredded chicken and cook 5 minutes, tasting and adjusting salt as needed. Set aside.
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Mash avocados with lime juice and garlic powder in a small bowl. Season with salt and pepper. Set aside.
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To serve, add a few tablespoons of chicken tinga to each tortilla. Top with guacamole, red onion, cotija and cilantro. Enjoy.
Notes
- Purchase a rotisserie chicken to save time—simply shred and add to the sauce.
- Pre-made guacamole is a convenient shortcut if you have a preferred brand.
- Bone broth works well instead of chicken broth for added nutrition and depth of flavor.
- Use your preferred tortillas—regular, corn, or grain-free—or wrap the filling in lettuce for a low-carb option.
Nutrition
Carbohydrates: 42g
Protein: 29g
Fat: 24g
Saturated Fat: 4g
Cholesterol: 71mg
Sodium: 889mg
Potassium: 663mg
Fiber: 14g
Sugar: 6g
Calcium: 63mg
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