Heart Healthy Grilled Chicken Tacos with Mango Salsa

(5.0)
By Judy Capodanno
Updated 5/5/2026
Dietitian Reviewed: Jane Schwartz, RDN, CLT
Approved for These Diets:
Heart Healthy  |  Gluten Free  |  Diabetic
Healthy Chicken Tacos with Mango Salsa
Photo Credit: Adobe Stock

Finding a flavorful, low-sodium chicken dinner that fits a heart-healthy or diabetic diet can be a challenge, but these grilled chicken tacos deliver. By marinating lean chicken breast in citrus and cumin, you get a massive flavor punch without the excess salt found in store-bought taco kits.

Topped with a vibrant, succulent mango salsa, these tacos offer a perfect balance of smoky char and tropical sweetness. At just 308 calories and 240mg of sodium for two tacos, this recipe is a fresh, nutritious way to satisfy your Mexican-food cravings in about 30 minutes of active prep.

Check out all of our healthy taco recipes in our delicious collection of Mexican recipes.

Total Time
30 minutes
Servings
4
Calories
308

What Makes These Chicken Tacos with Mango Salsa Healthy

These tacos prioritize lean protein and fresh, whole-food toppings to keep saturated fat and sodium levels low. The combination of heart-healthy fats from avocado and high-fiber corn tortillas makes this a satisfying meal that supports stable blood sugar.

When it comes to healthy tacos, you can’t go wrong with grilled chicken mango tacos. That’s because this marinated chicken recipe starts with chicken breasts, which are a good source of lean protein. The marinade imparts taste but has no fat, which also keeps this dish healthier. The chicken is then grilled (and we know grilled chicken is healthy) and the tacos are topped with a vibrant salsa loaded with fiber, antioxidants, vitamins and minerals. All of this delicious goodness is wrapped up in corn tortillas, making these mango salsa chicken tacos a wholesome meal the family will adore.

Many tacos have a lot of salt in the seasoning used to flavor the filling, but we turned this into a low sodium chicken recipe by using fresh, bold flavors so you don’t miss the salt. The chicken is seasoned with garlic, cumin, cilantro and lime juice and uses just a pinch of salt. The salsa is loaded with the fresh tastes of mango, avocado, tomato, onion, jalapeno and lime juice, with no salt needed to enhance the taste. There are so many fresh flavors in these tacos that you won’t even notice the salt is missing from this dish.

To round out this tasty but low calorie chicken recipe, consider serving some creamy but healthy Guacamole on the side. Other side dishes that go well with chicken tacos include this Black Bean Quinoa Salad and Grilled Corn on the Cob. Check out our blog on healthy sides for tacos for more ideas on what to serve with this family-friendly dish, from salsas and salads to alcohol-free margaritas.

Key Health Highlights

  • Lean Protein: Uses boneless, skinless chicken breast to provide 29g of protein per serving for muscle maintenance and satiety.
  • Heart-Healthy Fats: The mango salsa features fresh avocado, which provides monounsaturated fats that support healthy cholesterol levels.
  • Low Sodium: Carefully seasoned to stay at just 240mg of sodium, making it ideal for hypertension management.
  • High Fiber: Provides 7g of dietary fiber per serving, aiding in digestion and helping to manage glucose response.

FAQs About Grilled Chicken Tacos with Mango Salsa

A ripe mango will give slightly when squeezed gently and often has a fruity aroma at the stem end. Avoid overly mushy mangoes for salsa, as you want the cubes to hold their shape.

Yes. Allow the grilled chicken to cool completely, then store in a freezer-safe bag for up to 3 months. Thaw in the refrigerator before reheating.

Yes, as long as you use 100% corn tortillas. Always check the label on your tortillas to ensure no wheat flour has been added.

The 8-hour marinade is key. The lime juice acts as a natural tenderizer, breaking down the fibers in the chicken breast for a juicier result.

Healthy Taco & Bowl Variations

From deconstructed bowls to oven-baked casseroles, these heart-healthy taco variations offer lean protein and fiber-rich ingredients to keep your Mexican-inspired dinners both nutritious and satisfying.

High Protein Taco Rice Bowl with Ground Chicken
Heart Healthy Fish Tacos
Heart Healthy Taco Casserole
Heart Healthy Grilled Skirt Steak Fajitas
Slow Cooker Shredded Chicken for Tacos

Fresh Salsas & Shares

Pair your main course with these low-sodium salsas and lightened-up appetizers that prioritize fresh vegetables and heart-smart fats for a healthier way to enjoy classic game-day snacks.

Are Chips and Salsa Healthy?
Heart Healthy Mango Habanero Salsa
Heart Healthy Corn Salsa
Heart Healthy Seven Layer Dip
Low Sodium Sheet Pan Chicken Nachos

Ingredient Spotlight: Mango

Mangoes are more than just a sweet treat; they are a nutritional powerhouse perfectly suited for a heart-healthy diet. This tropical fruit is rich in vitamins A and C, which support immune function and skin health. Mangoes also contain potassium and fiber, which play essential roles in regulating blood pressure and supporting cardiovascular health.

Healthy Variations

  • Healthy Taco Bowl: Serve the grilled chicken and mango salsa over a bed of cilantro-lime brown rice or quinoa instead of tortillas.
  • Extra Heat: For those who enjoy a spicy kick, add an extra minced jalapeño or a pinch of crushed red pepper flakes to the chicken marinade.
  • Creamy Component: Top with a dollop of plain non-fat Greek yogurt as a high-protein, low-fat alternative to sour cream.

Ingredients

Recipe yields 4 servings

Grilled Chicken

Mango Salsa

Tacos

Helpful How-To Video

Directions

Grilled Chicken

  1. Step 1

    In a resealable plastic bag, combine lime juice, garlic, cilantro, cumin, salt, black pepper and chicken. Marinate in refrigerator for 8 hours or overnight.

  2. Step 2

    Preheat grill to medium-high heat. Grill chicken until cooked through and lightly charred, about 5 to 7 minutes per side. Let chicken rest for 5 minutes and then slice into strips or shred with two forks.

Mango Salsa

  1. In a bowl, combine the mango, avocado, tomato, onion, jalapeño (if using) and lime juice. Toss gently to combine.

Tacos

  1. Prepare Tacos: Arrange chicken and cabbage in tortillas and top with mango salsa and additional chopped cilantro, if desired.

Nutrition Facts

Serving Size:
2 tacos

308
Calories
11
g
Fat
66
mg
Cholesterol
240
mg
Sodium
26
g
Carbs
2
g
Sat. Fat
7
g
Fiber
29
g
Protein

Alternative Cooking Methods

  • Air Fryer: Cook the marinated chicken at 375°F (190°C) for 12–15 minutes, flipping halfway through, until the internal temperature reaches 165°F.
  • Indoor Grill Pan: If you don't have an outdoor grill, a cast-iron grill pan on the stovetop over medium-high heat will provide those signature char marks and smoky flavor.

Serving & Storage Tips

  • Keep it Fresh: Store the mango salsa in a separate airtight container from the chicken to prevent the tacos from becoming soggy. The salsa is best enjoyed within 24–48 hours.
  • Reheating: To keep the chicken moist, reheat strips in a lightly oiled skillet over medium heat for 2–3 minutes rather than using a microwave.
  • Prep Ahead: You can chop the salsa ingredients (except the avocado) up to a day in advance to save time on busy weeknights.

What to Serve With These Healthy Chicken Tacos with Mango Salsa

Complete your meal with a side of Dense Bean Salad or a bowl of Esquites. If you’re looking for a lighter start, a Spicy Carrot Ribbon Salad provides a crisp, refreshing contrast to the grilled chicken.

Ingredient Substitutions

If mangoes aren't in season, fresh pineapple or peaches work beautifully in the salsa for a similar sweet-and-tangy profile.

While corn tortillas are naturally gluten-free and higher in fiber, you can use whole-wheat tortillas or large lettuce leaves for a lower-carb "taco wrap."

This marinade also works well with turkey breast or firm white fish like tilapia or cod.

More Healthy Grilled Chicken Recipes

Our chicken tacos with mango salsa are a great way to take advantage of the taste and healthfulness of grilled chicken, but don’t miss out on our other tantalizingly tasty grilled chicken recipes, including Grilled Chicken with Corn Salsa, Grilled Chicken with Chimichurri Sauce and Grilled Chicken Kebabs. Each heart healthy recipe is low calorie, high protein and easy to make.