If you love Mexican food like tacos, burritos and enchiladas, you may be wondering if these dishes can fit into a Mediterranean diet. The good news is yes, you can definitely still enjoy Mexican cuisine while following a Mediterranean eating approach!
The Mediterranean diet focuses on whole, unprocessed foods like produce, legumes, lean proteins and healthy fats. With a few simple modifications to traditional recipes, Mexican favorites can align perfectly with Mediterranean guidelines.
In this article, you’ll learn:
- How to adapt Mexican dishes for the Mediterranean diet
- Tips for ordering healthy Mexican food at restaurants
- Delicious Mexican-inspired Mediterranean recipe ideas
While the Mediterranean diet allows flexibility, there are easy ways to transform Mexican staples into more balanced meals. So
Transforming Mexican Classics for the Mediterranean Diet
Many Mexican staples like corn tortillas, black beans, tomatoes and avocado already form a healthy base. With some modifications, you can easily whittle down the carbs, saturated fat and sodium to create more well-rounded Mexican meals:
Choose Healthy Cooking Methods
Opt for baking, grilling, roasting or sautéing in olive oil over deep frying. Grill veggie fajitas instead of crispy tacos and bake tortilla chips instead of frying.
Focus on Lean Proteins
Pick poultry, fish, eggs, beans or tofu more often than fatty red meat. Black beans, pinto beans and lentils make excellent taco fillings.
Pile on the Produce
Load up tacos, burritos, fajitas and other dishes with extra tomatoes, peppers, onions, cilantro, salsa and other fresh veggies to increase nutrients.
Use Healthy Fats
Cook with olive oil instead of lard or vegetable oils. Swap sour cream for fiber-rich avocado on tacos and other Mexican foods.
With some Mediterranean-inspired substitutions, you can still enjoy Mexican flavors while adhering to a balanced diet. Next, let’s look at tips for ordering wisely at restaurants.
Mexican Restaurant Tips for Sticking to the Mediterranean Diet
Dining out at a taqueria or Mexican joint may seem tricky, but these simple tips help you stay on track:
- Choose grilled or roasted meats over fried.
- Request olive oil instead of lard for cooking.
- Ask for extra veggie sides like peppers, onions and salsa.
- Opt for corn tortillas or brown rice over white flour and rice.
- Pick a veggie-packed entree like fajitas.
- Watch portions and take leftovers home.
With mindful menu picks, you can still satisfy your Mexican cravings for burritos, tacos and more when eating out. Now let’s highlight some tasty Mediterranean-Mexican fusion recipes to try.
Mexican-Inspired Mediterranean Diet Recipe Ideas
Here are some delicious ideas to enjoy Mexican cuisine within a Mediterranean framework:
Mediterranean Fish Tacos
Grilled cod or tilapia tacos topped with fresh veggies, avocado and cilantro offer a light, lean protein option.
Mexican Stuffed Peppers
Bell peppers roasted and stuffed with a quinoa, black bean and corn filling make for a hearty, veggie-centric meal.
Zucchini Enchiladas
Sliced zucchini stands in for tortillas here, while the lean filling focuses on chicken, beans, veggies and just a bit of reduced-fat cheese.
Burrito Bowls
Build a base of brown rice and black beans then pile on the produce! Top with grilled chicken or steak, avocado, lettuce, tomato and a dollop of Greek yogurt.
Fajita Salad
Grilled chicken, sautéed peppers and onions, corn, tomato, cilantro and avocado over a bed of greens and brown rice gives you all the taste of sizzling fajitas in a salad form.
The Verdict: Mexican and Mediterranean Can Happily Coexist
So can you munch Mexican while following a Mediterranean diet? The answer is a definitive sí! With its emphasis on unprocessed ingredients, produce and healthy fats, the Mediterranean diet approach allows for Mexican dishes when you opt for lean proteins, load up on veggies and choose better cooking methods.
Get creative with the modifications and recipes suggested here, and you can continue to enjoy tacos, enchiladas and all your other favorites while reaping the nutritional benefits of Mediterranean-style eating.
