While Mexican food is delicious, it also has a reputation for being particularly unhealthy. It is generally high in calories and saturated fats. There are many choices and substitutions that you can make to make your Mexican meal healthier.


How to Eat Healthy at a Mexican Restaurant:


  • Instead of dipping chips in your guacamole, choose healthy crunchy vegetables such as bell peppers, jicama, and carrots.
  • Choose soft corn tortillas over flour tortillas and always choose the soft shelled varieties over the hard shelled varieties that are typically fried.
  • Choose lean beans over refried beans which are typically filled with unhealthy fats. Black beans and pinto beans are a great choice because they are high in fiber, high in protein, and low in fat.
  • Avoid queso dips and nacho cheese that are high in saturated fats and calories, and choose guacamole which is filled with healthy fats instead.


  • If ordering a taco salad, make sure that it is served on a plate instead of the usual deep-fried tortilla bowl.


  • Skip the cheese completely, or at least ask for light cheese if you absolutely need the cheese, to help reduce the calorie count of your meal.
  • Choose healthier grains, such as brown rice and whole wheat tortillas when possible.


In addition to making healthy substitutions, it is important to limit portion sizes, as Mexican food is notorious for having large portions that are high in calories. Watching your portion size to make sure you are not over-eating is essential for weight loss.


Healthy Mexican Recipe To Make at Home


Zucchini Enchiladas 




  • 1 tablespoon olive oil
  • 1 large onion chopped
  • 2 cloves garlic minced
  • 2 teaspoon cumin
  • 1 teaspoon chili powder
  • Salt and pepper to taste
  • 3 cups shredded chicken
  • 1 ½ cup enchilada sauce divided
  • 2-3 zucchinis large
  • Mexican blend cheese shredded, to taste



  1. Preheat oven to 350 degrees
  2. In a large skillet over medium heat, heat olive oil. Add onions and cook until they soften. Add garlic, cumin and chili powder. Season with salt and pepper, and cook until fragrant, about 1 minute. Add the cooked shredded chicken and 1 cup enchilada sauce, and stir until coated.
  3. Peel long, thin slices of zucchini. Lay 3 slices out so they slightly overlap. Top with a spoonful of the chicken mixture. Roll up and transfer to a baking dish.
  4. Pour remaining enchilada sauce over the rolls and top with some shredded cheese.
  5. Bake until the cheese is melted, about 20 minutes. Broil for a few minutes to make the cheese crispy.
  6. Garnish to taste, such as with avocados, cilantro, and jalapenos.