Baked Beef and Black Bean Tacos

35 minutes


1 Tbsp chili powder
1 tsp smoked paprika
1 tsp cumin
1/2 tsp oregano
1/4 tsp cayenne
1/2 tsp salt
Pinch Freshly cracked pepper
1 Tbsp cooking oil
1 yellow onion
2 cloves garlic
300g lean ground beef (93% lean or higher)*
1 can black beans
1 box 10 hard taco shells
1 cup shredded cheddar
1 tomato
1 jalapeño
Handful fresh cilantro
1/4 cup sour cream


These flavourful baked beef and black bean tacos deliver the perfect balance of comfort food and nutrition. This black bean taco recipe makes the perfect weeknight meal to add to your weight loss surgery diet plan. Tender, seasoned lean ground beef and protein-rich black beans come together to create a savory, satisfying taco beef filling. The beef and bean taco filling packs a protein punch to help repair tissue and satisfy post-op appetites. The taco shells are baked until perfectly crisp, creating a crunchy yet gentle vehicle for the ingredients that is easy to digest. Prepared individually, the taco meat with black beans allows for easy bariatric portion control while providing a hearty and satisfying eating experience. 

Bright garnishes like diced tomatoes, chopped cilantro, and jalapeño slices add a refreshing burst of flavor and nutrition to the taco beef, elevating the flavour of this this black bean taco recipe. Enjoy these hand-held tacos for an easy yet nourishing meal that is suitable if you have gastric sleeve surgery or gastric bypass surgery. Their blend of textures and flavors brings together comfort food happiness and healing nutrition in one tasty package. Treating yourself to their indulgence will nourish both body and soul.

Main Benefits

  • High in protein - Beef and beans provide satiating protein. 
  • Hearty texture - Crispy black beans and soft taco beef. 
  • Flavourful - Savory taco seasoning and tangy toppings.


  • Step 1

    In a small bowl, combine the ingredients for the taco seasoning - chilli powder, smoked paprika, cumin, oregano, cayenne pepper, salt and pepper. Set the seasoning aside (or use one envelope of store-bought taco seasoning). Preheat the oven to 200ºF.

  • Step 2

    Dice the onion and mince the garlic. Add the onion, garlic, and cooking oil to a large frying pan. Sauté the onion and garlic over medium heat until the onion is soft and translucent (about 5 minutes). Add the ground beef and prepared taco seasoning and continue to sauté until the beef is cooked through (another 5 minutes).

  • Step 3

    Arrange the taco shells in a casserole dish so they are all standing upright. If you do not have a dish that fits them snuggly enough to hold them up, use balled up aluminum foil to act as "book ends" to help hold the line of tacos upright.

  • Step 4

    Drain the can of black beans well, but do not rinse them. A little sauciness helps keep the beef mixture moist.Stir the beans into the seasoned beef and allow them to heat through.

  • Step 5

    Fill the tacos with the beef and bean mixture. Sprinkle the shredded cheese over top. Bake the tacos in the preheated oven for 7-10 minutes, or until the cheese is melted and the taco shells are golden brown on the edges.

  • Step 6

    While the tacos are baking, dice the tomato, slice the jalapeño, and roughly chop the cilantro leaves. Sprinkle the diced tomato, jalapeño, and cilantro over the tacos, and add a dollop of sour cream just before serving.