Eat Well Apr. 26. 2021

BBQ Tacos And How To Make Homemade Tortillas

Apr. 26. 2021
McKel Hill Kooienga, MS, RDN, LDN

McKel Hill Kooienga, MS, RDN, LDN

Founder of Nutrition Stripped and the Mindful Nutrition Method™

These BBQ Tacos are a great example of a satisfying and nutritious meal with crunchy, tangy coleslaw made with non-starchy veggies mixed with a smokey sweet BBQ sauce — the perfect combination.

We absolutely love tacos at Nutrition Stripped, we have more recipes in that category for entrees than any other. We’re also huge fans of cooking meals from home that are simple, delicious, and ones you’ll want to make again and again like these BBQ tacos.

Nourishing yourself with whole foods doesn’t have to be bland, boring, or complicated.

Enjoy these BBQ Tacos that Make a Foundational Five Nourish Meal

A Foundational Five Nourish Meal is any meal that contains all 5 elements within our Foundational Five system: non-starchy carbohydrates, starchy carbohydrates, healthy fat, protein, and the Flavor Factor.

If you’re not familiar with our Foundational Five system yet, you can download my free guide where I share more about it!

The Foundational Five supports you in nourishing your physical body so you can learn what to eat, which is the first step in mindful eating. The remainder is knowing how to eat and to experience your food positively.

By including these 5 elements in your meal, you’re supporting your physical body on a cellular level, ensuring you’re consuming the nutrients you need to have a sharp focus, calm digestion, lasting energy, sound sleep, and vibrant long-term health.

Here’s what’s in these BBQ Tacos that make it a Foundational Five Nourish Meal:

1 • Non-starchy Carbohydrate

  • Green cabbage
  • Purple cabbage
  • Carrots

2 • Starchy Carbohydrate

  • Corn tortillas

3 • Healthy Fat

  • Olive oil

4 • Protein

  • Chicken (if vegetarian option: use one 15-ounce package of tofu or tempeh or 2 cups coarsely chopped chickpeas)

5 • Flavor Factor

  • BBQ sauce
  • Parsley
  • Apple cider vinegar
  • Honey
  • Dijon mustard
  • Celery seeds

We often enjoy our BBQ Tacos with our favorite Easiest Black Beans recipe and Massaged Kale Salad.

The Recipe

Serves 4-6



1 pound chicken (if vegetarian option: use one 15-ounce package of tofu or tempeh or 2 cups coarsely chopped chickpeas)

1/2 cup of your favorite bbq sauce

1/4 large head green cabbage, core removed and finely diced

1/4 large head purple cabbage, core removed and finely diced

1 tablespoon chopped fresh parsley

1 large carrot, grated

2 tablespoons olive oil

1/4 cup apple cider vinegar

1 tablespoon honey

1 tablespoon dijon mustard

1/2 teaspoon celery seeds

Homemade Tortillas

1 cup ground masa

1/2 cup water

1 tablespoon avocado oil


For Your BBQ Taco Protein

Step 1

Preheat oven to 425 degrees

If using chicken, coat chicken breast (or another protein source) in BBQ sauce and bake on a rimmed baking sheet until chicken registers 165 degrees internally, about 30 minutes.

If using vegetarian proteins, coat tofu/tempeh/chickpeas in BBQ sauce and bake until firm or golden brown, about 20 minutes.

For the Slaw

In a large bowl combine olive oil, apple cider vinegar, honey, dijon mustard, and celery seeds and stir to combine.

Add cabbage, parsley, and carrot and toss until well combined.

Step 3

Slice chicken into small pieces and top with coleslaw and additional bbq sauce, lime and cilantro.

For the Tortillas

For the best tortillas, skip store-bought and make your own — here’s how you do it!

  1. In a medium mixing bowl add 1 cup masa, 1/2 cup water, 1 tablespoon avocado oil and a pinch of salt and mix until dough forms a ball and feels similar to play dough. Add more water if needed.
  2. Cut dough into 6 pieces, roll pieces into balls and cover with plastic wrap. Cut 2 sides of a Ziplock bag and place 1 dough ball in the center. Using a tortilla press, or a flat bottom pan, press dough into tortillas, about 1/8-inch thick.
  3. Heat a non-stick or cast-iron skillet over medium-high heat. Working in batches, cook tortillas until slightly golden brown, about 2 minutes on each side. Place tortillas on a plate and cover with a tea towel.

You can make tortilla dough in advance and store in your fridge for up to 3 days. Just form dough into a ball and wrap tightly in plastic wrap.


Have Leftovers of these BBQ Tacos? Here’s What To Do With Them:

As always, store in an airtight glass container that we recommend from the NS Shop. Store coleslaw for up to 4 days in the refrigerator, and if using chicken, for 10 days in the refrigerator.

Can’t wait to see you try it!

When you make it, be sure to let us know! Share your image on Instagram by tagging @nutritionstripped!

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