Healthy and Flavorful Chicken Mole Tacos: A Wholesome Twist on a Classic
Discover how to make chicken mole tacos bursting with flavor and nutrition, with expert tips and step-by-step guidance.
If you love tacos and crave the deep, layered flavors of Mexican mole sauce, this healthy, streamlined recipe for Chicken Mole Tacos is the perfect answer for a nourishing yet flavor-packed meal. This recipe captures the essence of traditional mole—rich with roasted vegetables, earthy spices, and a touch of chocolate—yet delivers it in an accessible, lighter form for the home cook. Whether you’re making dinner for the family or meal-prepping for the week, you’ll love this fresh take on a Mexican staple.
Table of Contents
- Overview & Features
- Ingredients List
- Step-by-Step Directions
- Nutrition Facts
- Tips & Ingredient Substitutions
- Serving Suggestions
- Frequently Asked Questions
Overview & Features
This Chicken Mole Tacos recipe is designed for convenience, nutrition, and maximum flavor. Borrowing inspiration from classic Mexican cooking and modern health-conscious twists, it delivers a balance of robust spices, wholesome vegetables, and lean protein. Using a mix of quick-roasted vegetables and smart shortcuts, you get a deeply satisfying mole—without spending hours in the kitchen. Here’s what makes this recipe stand out:
- Effortless yet authentic: All the depth of traditional mole, plus easier methods and ingredients found in any supermarket.
- Lean protein: Uses skinless chicken for a light, protein-rich filling.
- Vegetable-forward: Adds roasted tomatillos, tomatoes, and mushrooms for more fiber and nutrients.
- Nutritious toppings: Bright cabbage slaw, creamy avocado, and cilantro bring freshness and crunch.
- Flexible preparation: Instructions cover stovetop, pressure cooker, and tips for faster or make-ahead cooking.
Ingredients List
This recipe relies on accessible, healthy ingredients and allows for easy substitutions. Here’s what you’ll need for Chicken Mole Tacos for six servings:
- 1 lb boneless, skinless chicken thighs (or breasts)
- Salt and pepper, to taste
- 2 tablespoons olive oil (divided)
- 1 large onion, chopped
- 4 small tomatillos, husked and halved
- 2 medium ripe tomatoes, halved
- 3 cloves garlic, peeled
- 8 ounces mushrooms, sliced
- 1–2 tablespoons harissa paste (see Substitutions section below)
- 1/4 cup reserved chicken cooking liquid (see Directions)
- 1 ounce unsweetened dark chocolate (about 2 tablespoons, chopped)
- 1 tablespoon tahini
- 1 tablespoon apple cider vinegar
- 1/4 head purple cabbage, shredded
- Juice of 1 lime (plus more for serving)
- 1 tablespoon soy sauce (or tamari)
- 1/2 cup chopped fresh cilantro, divided
- 1 ripe avocado
- 6 small corn or whole wheat tortillas
- Pickled red onions, for garnish (optional)
Ingredient Tips:
- You can substitute harissa with sambal oelek, sriracha, or your favorite hot sauce for different heat levels.
- Use store-bought rotisserie chicken as a shortcut if needed—simply shred and heat in the sauce.
- Gluten-free? Verify that your soy sauce and tortillas are certified gluten-free.
Step-by-Step Directions
- Roast the Vegetables:
- Preheat oven to 325°F (163°C).
- On a small rimmed baking sheet, toss tomatillos, tomatoes, and garlic with 1 tablespoon olive oil and a pinch of salt.
- Roast until vegetables are super tender and begin to brown—about 25 to 35 minutes.
- Cook the Chicken:
- While vegetables roast, set an electric pressure cooker to sauté. (Alternatively, use a heavy-bottomed pot over medium heat.)
- Season chicken with salt. Heat 1 tablespoon olive oil, then add chicken, skin side down, browning for about 3 minutes per side.
- Add chopped onion; cook for 1 minute.
- Add 1 cup low-sodium chicken broth, lock pressure cooker lid, and cook on high pressure for 25 minutes. If using stove-top, simmer covered for 35–40 minutes or until chicken is tender.
- Quick-release pressure, then transfer chicken to a bowl, shredding with forks. Discard skin and bones. Reserve cooking liquid and onion.
- Prepare the Mole Sauce:
- In a large skillet or wok, heat 1 tablespoon olive oil over medium-high.
- Add mushrooms, season with salt, and sauté for 4 minutes until beginning to brown.
- Stir in harissa and cook for 2 minutes to develop flavor.
- Add roasted tomatillo mixture, 1/4 cup of reserved chicken cooking liquid, chocolate, tahini, and vinegar.
- Simmer 5 minutes, stirring, until thickened. Adjust seasoning to taste.
- Add shredded chicken, tossing to coat and cook through.
- Make Cabbage Slaw & Avocado Smash:
- In a bowl, toss shredded cabbage with lime juice, 2 teaspoons olive oil, soy sauce, a pinch of salt, and 1/4 cup cilantro.
- In a small bowl, mash avocado with lime juice and a pinch of salt.
- Assemble the Tacos:
- Warm tortillas in a dry skillet or microwave until pliable.
- Spoon chicken mole mixture onto each tortilla.
- Top with cabbage slaw, avocado smash, pickled onions, and remaining cilantro.
- Serve immediately with lime wedges on the side.
Nutrition Facts
| Nutrient | Amount Per Serving |
|---|---|
| Calories | 364 |
| Protein | 14 g |
| Carbohydrates | 18 g |
| Dietary Fiber | 7 g |
| Sugar (Total/Added) | 8.5 g / 1.5 g |
| Fat (Total/Sat) | 28 g / 5.5 g |
| Cholesterol | 33 mg |
| Sodium | 642 mg |
Values are approximate and may vary depending on exact ingredients and brands used.
Tips & Ingredient Substitutions
- Spicy Mole: For extra heat, replace harissa with 1 tablespoon sambal oelek or sriracha paste.
- Vegetarian option: Swap chicken for extra roasted mushrooms, black beans, or grilled tofu, adjusting the cooking time accordingly.
- Make Ahead: Both mole sauce and chicken can be prepared up to 2 days in advance and stored refrigerated. Assemble tacos just before serving.
- Shortcuts: Use pre-cooked rotisserie chicken and simmer in mole sauce for a last-minute meal.
- Tortilla choices: Choose whole wheat or gluten-free corn tortillas to suit dietary needs.
- Freshness: Prepare slaw and avocado right before serving for best taste and texture.
- Batch cooking: Double the chicken mole filling to freeze leftovers for soups, burrito bowls, or enchiladas.
What others are reading
Serving Suggestions
These healthy mole chicken tacos are the star of any dinner table, but here are some simple ways to turn them into a vibrant, complete meal:
- Serve with a side of grilled corn salad or charred poblano rice for a colorful Mexican-inspired plate.
- Layer with thin slices of jicama or crisp radishes for extra crunch.
- Sprinkle toasted pumpkin seeds or sesame seeds on top of the tacos for texture and healthy fats.
- Pair with a light, citrusy melon agua fresca or sparkling lime water.
Frequently Asked Questions (FAQs)
Q: Is this recipe authentic to classic Mexican mole?
A: This recipe is a streamlined, wholesome version inspired by the flavors of classic Mexican mole but adapted for home cooks—with fewer steps and more accessible ingredients. It aims to deliver the depth of mole while keeping the process simple and healthy.
Q: Can I make the mole sauce ahead of time?
A: Yes, you can prepare the mole sauce up to 2 days in advance. Store it in an airtight container in the refrigerator and gently reheat before combining with chicken and assembling tacos.
Q: What are good substitutes for harissa paste?
A: Sambal oelek, sriracha sauce, chipotle paste, or even a spicy tomato salsa can stand in—each brings a unique peppery kick to the sauce.
Q: How can I make these tacos gluten-free?
A: Use certified gluten-free corn tortillas and ensure that your soy sauce or tamari is labeled gluten-free.
Q: Can I freeze leftovers?
A: Absolutely. Freeze extra chicken mole filling in airtight containers for up to 2 months. Thaw overnight in the refrigerator and reheat before assembling tacos.
Expert Tips for Perfect Chicken Mole Tacos
- Layer Flavors: Roasting the vegetables and toasting the spices are key to developing a deep, restaurant-quality taste in the mole.
- Shredding Chicken: For the juiciest texture, shred chicken while it’s still warm and moist, mixing it immediately with the mole sauce.
- Balancing Heat: Adjust harissa, sriracha, or other chilies to your desired spice level, tasting as you combine ingredients.
- Garnish Generously: Finish with fresh herbs, crunchy slaw, and tangy pickled onions to contrast the rich mole sauce.
Why Make This Chicken Mole Taco Recipe?
- Flavor-forward: Delivers complex, satisfying taste with high-impact, easy-to-find ingredients.
- Balanced and Healthy: Offers lean protein, loads of vegetables, and healthy fats without excess sodium or sugar.
- Flexible for Meal Prep: Easily made in advance and portioned for lunches or dinners on the go.
- Family-Friendly: Mild enough for most tastes—just adjust the spice to your liking.
Inspiration and Variations
Mole is a symbol of Mexican culinary creativity, traditionally made with a blend of chilies, nuts, spices, fruit, and chocolate. This lightened-up version honors that tradition while making it practical for weeknight dinners. Feel free to experiment with:
- Adding toasted pepitas or slivered almonds for crunch.
- Mixing in sweet potato or butternut squash for autumn flair.
- Garnishing with pomegranate seeds or queso fresco for color and flavor.
Storage and Meal Prep Tips
- Store leftover chicken mole filling in airtight containers in the refrigerator for up to 3 days or in the freezer for up to 2 months.
- Reheat the filling on the stove over low heat, adding a splash of water or broth to loosen if necessary.
- Tortillas are best warmed fresh or lightly toasted for each meal.
Enjoy a Modern, Healthy Mole Experience
Embrace the bold and comforting flavors of Mexico—without the extra effort or calories. This healthy chicken mole tacos recipe proves you can savor deep, authentic taste and fresh nutrition any night of the week.
References
- https://www.prevention.com/food-nutrition/recipes/a33996453/chicken-mole-tacos-recipe/
- https://www.rickbayless.com/recipe/red-mole-chicken-tacos/
- https://www.goodhousekeeping.com/food-recipes/a30391643/chicken-mole-tacos-recipe/
- https://www.karen-tripson.com/blog/chicken-mole-for-the-block-party-2018
- https://www.quericavida.com/recipes/chicken-mole-tacos/3ab33a35-8cdd-4a7f-a4f2-9eff9f25553c
- https://www.prevention.com/food-nutrition/recipes/a34224687/smoky-peanut-butter-chicken-tacos-recipe/
- https://www.canadianliving.com/food/lunch-and-dinner/recipe/pulled-chicken-mole-tacos
- https://www.youtube.com/watch?v=0dPW6H8D1Oo
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